HIIT Cardio

[usd610]

Been doing a lot of research lately on HIIT cardio. Ive always done 45 min fasted cardio. I want to start incorperating some HIIT into my routine, but im unsure where. SHould it be done fasted, PWO, or with food in your stomach?

[FireGuy]

I prefer 30 minutes PWO for HIIT.

[usd610]

The way i have been reading to do it is 30 sec print, 30 sec walk. That sound correct?

[FireGuy]

^^There is no one specific method that must be followed. I personally do one minute very high intensity followed by 90 seconds moderate intensity, repeat.

[pebble]

Well HIIT is very specific, but the term is now used incorrectly to represent all forms of interval training. There are many types of interval training. Generally people use timed ratios, but a better way to do it is based on HR. Do the designated time for work and then recovery until HR recovers to 60% of HRRmax --- [((220-age) - resting HR) * training %] + resting HR --- This individualize the routine to your current fitness level and allow for proper recovery between sprints.

The amount of time you chose for the work portion of the interval should be based off of your specific goals (which energy system you are attempting to train). If the purpose is fat loss, realize that studies that show it has benefits are usually done on bikes performing Wingate tests (30seconds all out). This means you cannot do it on a treadmill because you will be limited by the predetermined speed of the treadmill. On a track is best if you want to run. Biking, rowing, or even elliptical aregood indoor options because they allow you to control RPM.