Originally Posted by AlienBoy
Ok i'm headed to the gym pretty soon, trying to find out some exercises in the gym for this high intensity interval training.
I just read and they said to do a fast run on the treadmill then to walk then repeat for about seven times.
They have those bicycle machines, which machines are best for the "hitt" training?
in all honesty. HIIT should not be done on the treadmill. the belt moves for you.
To be optimal (best results) this is how it should be done:
warm up for 2-5 min moderate pace jog (break a sweat but shouldnt be tired)
: sprint 100% for 10 seconds!!! (about 100 yards) (you shouldnt be able to last 10 seconds if sprinting your heart out, but this is what you want!)
:Rest for 2 min. (or just about when your heart rate comes back down to where you can almost have a conversation with someone without losing your breath)
REPEAT STEPS 1 & 2 for 4-6 times. you should dead tired. YOU have to literally bust A$$ for this to work. it only takes 12-20 min. but it helps maintain muscle, burn fat, and increase mitochondrial biogenesis. only do this up to 4 times a week, maximum.
I personally have used the stationary bike and found this technique to work great:
warm up at 85-95 rpm for 5 minutes
: crank the rpm up to 125+ and try to maintain that as long as you can. it should only be around 15 seconds. (i had a manual adjustment knob on my bike so I turned it until the resistance was super hard for me to continue past 15 seconds. you may have to mess around with your bike to find your preferred setting. Ive heard level 15 is good on machine bikes)
: Rest for 2 min. (or just about when your heart rate comes back down to where you can almost have a conversation with someone without losing your breath)
REPEAT UP TO 6 times. it should only take 12-15 minutes.
make sure that you are sprinting your heart out!!!!!