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HIIT & heart rate training

  • 06-09-2008 10:41pm
    #1
    TOMSIE
    Closed Accounts Posts: 33 ✭


    hello
    Ive started doing a HIIT type of training on cardio machines to help with weightloss. Have any of yee read a good book on this type of cardio training or heartrate training that would explain the basics for a gym member warmup cool down and have different inverval programs for gym goers.
    Thanks


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    I'm sure there are e-books out there, but the basis of HIIT training is to alternate flat out sprints (or the equivelent on other machines) with slower recovery periods. The typical way to do it is sprint the straights of a running track and jog/walk the bends. Or sprint one side of your block, jog the next, sprint the third and jog the fourth. On an exercise or spinning bike, that might be something like 1 minute flat out, with one minute at an easy spin. Same with rowers or ellipticals.

    When you are doing it, go as hard as you can to get the maximum benefit. People in the gym should turn round to see what's making that awful racket: that's you, breathing! It is hard work and not fun, but it's over quickly and there are huge benefits in both fat burning and cardio fitness.

    I do it on my road bike. When I find a straight safe section of road, I pick a car and try to race it. Rather than do a minute on/minute off, I just go until I'm shattered, slow then and when I'm ready, I race the next car. Or I find a nice hill and try to go up it as fast as possible.


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