Muscle Media

I`m 29, weigh 210 pounds of tub! I`m 5`10. Athletic to a degree, i`m not doing what I should but thats why i`m here. I ride my bike to work 4 times a week. Its about a 10 minute ride which I go just under full out. I do not lift weights and I do not like the treadmill sitting behind me that my wife loves. How does the above link look for a newb? One question I have is, are you supposed to be in your MAX HR for the 30 seconds? Or just all out no matter what your HR is just go!

Thanks in advance!

What are you trying to do? Are you trying to lose weight? If so, I think HIIT may work for you? Are you trying to develop endurance? Are you trying to improve your cardovascular system? If so, HIIT will help somewhat. Are you trying to become more muscular? If so, HIIT definitely won't work for you?

I follow Joe Friel's recommendations and don't recommend HIIT to newbies until you have built up your base fitness and riding a bike 10 minutes twice / day 4 days a week will not build up base fitness. The rate of burnout and potential injury is too high.

Build up to 1-hour long exercise sessions before you start HIITing. That will increase your endurance, strengthen your cardiovascular system and burn some fat. Plus, watch your diet otherwise you won't lose weight. And hit the weight room!

Well define base fitness in regards to 1 hour being straight through and what speed? I can do a lot of stuff and not be in pain or winded easily, treadmill was being used here and there in 45 minute sessions without any pain or suffering. I`m trying to burn fat and increase cardio system...

I would define having base fitness as being able to go 1 hour at 75% of your theoretical heart rate. Use 220-(your age) as your theoretical max heart rate.

As for your first question, never try to go to your theoretical max heart rate unless you know your cardiovascular system can handle it. HIIT should work for you. 90% of your theoretical max heart rate is all you should ever go to when using HIIT.

I think your proposed idea would work, but I would recommend a cycle like this: Go to 90% of your theoretical max heart rate for as long as you can up to 1 minute. Drop down to 60% of your TMHR as your rest period as long as it takes. That will be 1 cycle.

Alternatively, 1 minute hard 2 minutes rest is also popular.

It is important that you get cleared by your physician before starting any exercise program much less one that is going to take you to near your maximum heart rate.

I agree.

In fact the trainer Alwyn Cosgrove uses this very protocol - 1 minute hard 2 minutes easy - as the basis for his 16 week fat shredding cardio ( HIIT ) program

Do I need to consult my doctor if I have been playing basketball the last several months 1-2 times a week were I know I must be getting close to my MRH several times during the game?