HIIT cardio heart rate dilema

[ucf465]

26 years old
205 lbs
14% bf
3 good years training

i am doing hiit cardio to help burn some fat and my problem is that when im in the high intensity part of cardio (15% incline on treadmill at 4.1 mph) my heart rate is around 175 bpm and i do this for 60 seconds.

then for the low intensity part i drop down to a 10% incline at 2 mph for 90 seconds. the problem is my heart rate only makes it down into the mid to high 140's before i have to jump back into the high intensity part.

is this ok for my heart rate to be that high in low intensity?
is my time spent in both high and low intensity a good duration for each?

thanks in advance

ucf

[-KJ-]

In HIIT I think your high intensity should be 30 seconds at most. A short burst at 100% for a minimal amount of time. I get my HR up to 185-190 in 30 seconds and the LIC for the 90 second part.

Remember the LIC is a rest period allowing HR to return near normal levels

[auslifta]

Agreed 60sec is quite a while. I'd try 20sec for high interval.

[baseline_9]

Agree with these guys...

My heart rate is around 175 durring my long cardio sessions, so unless your really fit I don't think your working very hard durring the HI part...

Any more than 20 seconds and IMO your out of HIIT and into interval training.... Peoples views differ on HIIT but that is mine...

[M302_Imola]

^^^all of these guys are on point. The point of HIIT interval is the vast difference in HR's during the two phases (HI & LI). On the HI part give it everything you have for 30 secs. HR should rise close to MHR (MHR equals 220 - age) rest at least 1 minute (might take 1-1/2 mins) to get your heart rate back down into the 120-130 range.

[ucf465]

great! thanks for all of the input guys, i really appreciate it!

will start the advised route tomorrow morning

thanks again

ucf