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Interval training , Hiit, sprints.

13

Comments

  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    You're just looking to increase fitness so in the absence of any running-specific goals, it won't matter.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    Brian wrote: »
    Be careful that you're warming up properly when doing actual sprints, it's quite easy to injure yourself if you don't.


    I do a warm up and warm down. But any tips appreciated or even a guide on warm up and warm down.


  • Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    I had picked out a great spot in my local park for doing some hill sprints but I'm not sure if it's totally suitable now.... I paced it out at just under 100 yards - is this too long for hill sprints? My primary focus is to benefit playing GAA... also, it's on tarmac. I guess grass is preferable?

    Other than that it's just nice as it's kinda on a loop; Sprint to top and walk/jog gently down and around the other side...


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    I had picked out a great spot in my local park for doing some hill sprints but I'm not sure if it's totally suitable now.... I paced it out at just under 100 yards - is this too long for hill sprints? My primary focus is to benefit playing GAA... also, it's on tarmac. I guess grass is preferable?

    Other than that it's just nice as it's kinda on a loop; Sprint to top and walk/jog gently down and around the other side...

    I wouldn't be doing sprints that long for GAA - you'll rarely sprint that are in a match - but it will stand to you and it kinda suits.

    But ideally you wouldn't need to sprint more than 50m.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    I wouldn't be doing sprints that long for GAA - you'll rarely sprint that are in a match - but it will stand to you and it kinda suits.

    But ideally you wouldn't need to sprint more than 50m.


    A 50m sprint will probably take just 10 seconds though and the main teachings in the Hiit videos seem to be sprint for 30 seconds. Are we getting the benefit of thus by just sprinting for 10 seconds, 33% of what the videos above say.


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  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    A 50m sprint will probably take just 10 seconds though and the main teachings in the Hiit videos seem to be sprint for 30 seconds. Are we getting the benefit of thus by just sprinting for 10 seconds, 33% of what the videos above say.

    Different goals, different distances.

    If I was training for a marathon, I'd be going hard for longer.

    That video also isn't necessarily the definitive guide to interval training.


  • Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    I wouldn't be doing sprints that long for GAA - you'll rarely sprint that are in a match - but it will stand to you and it kinda suits.

    But ideally you wouldn't need to sprint more than 50m.

    Thanks Alf... to the side of that same hill, there's a grass stretch I could sprint up - slightly steeper but about 40-50yds long at a guess... this would suit better, yeah? Just might be a pain on a wet/dewy morning.


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    Thanks Alf... to the side of that same hill, there's a grass stretch I could sprint up - slightly steeper but about 40-50yds long at a guess... this would suit better, yeah? Just might be a pain on a wet/dewy morning.

    You can work with whatever suits. The shorter sprints will suit the football better but if it's wet/slippery underfoot, sprint on the tarmac. No biggie.

    The fact it's steeper, you won't weant to be going much further than 40-50 yards or you'll just be crawling it by the end :D


  • Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    You can work with whatever suits. The shorter sprints will suit the football better but if it's wet/slippery underfoot, sprint on the tarmac. No biggie.

    The fact it's steeper, you won't want to be going much further than 40-50 yards or you'll just be crawling it by the end :D

    ... or rolling back down backwards :D:D


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    Also, you don't need to go the full 50 on the hill. Even 30m would do because it's training explosiveness that you're interested in. You'll have the endurance work in the bank. This is for speed and strength so less is more, to a degree.


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  • Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    Also, you don't need to go the full 50 on the hill. Even 30m would do because it's training explosiveness that you're interested in. You'll have the endurance work in the bank. This is for speed and strength so less is more, to a degree.

    Cool... and I should 'blow out' (ie, completely catch my breath) before I go for my next sprint, yeah? And the idea is, from workout to workout, to gradually sprint faster on the sprints and need less recovery in between... correct?


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    WHIP IT! wrote: »
    Cool... and I should 'blow out' (ie, completely catch my breath) before I go for my next sprint, yeah? And the idea is, from workout to workout, to gradually sprint faster on the sprints and need less recovery in between... correct?

    First off, don't go 100% on your sprints or you'll fatigue too quickly and get less and less out of the session.

    If you're just looking for pure speed, rest til you're fully recovered between each sprint. For speed endurance, walk back to the start then go again, i.e. not a full recovery.


  • Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    First off, don't go 100% on your sprints or you'll fatigue too quickly and get less and less out of the session.

    If you're just looking for pure speed, rest til you're fully recovered between each sprint. For speed endurance, walk back to the start then go again, i.e. not a full recovery.

    Perfect! Thanks Man...


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    No worries.

    I meant to add, when I said don't go 100%....go 95%.

    Couple of warm-up sprints at ~75% before you get into the tough stuff.


  • Closed Accounts Posts: 4,457 ✭✭✭ford2600


    http://www.medicalnewstoday.com/articles/246366.php

    Is this lad talking sense?

    About to taper back on my endurance stuff once I have one more box ticked and this certainly has me thinking it's the right choice.


    Anyone come across studies on long term health benefits or otherwise(particular in relation to CV health) or HIIT


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    The key words are 'chronic', 'excessive' and 'sustained'.

    I'm not sure how many people tick all those boxes.


  • Closed Accounts Posts: 4,457 ✭✭✭ford2600


    They key word, for me, is 'extreme'.

    In second is 'excessive'

    I don't think either is defined solely by the amount of time spent exercising.

    I understand. By most definitions I would have had up until this year a healthy level of exercise, good mix of intensity on bike/field sports and plenty strength work.

    This year is a once of on endurance side of things.

    Before I delve more into HIIT training I'm just curious as to studies into long term effects/benefits. Or have any such studies been done?

    Is maxing out heart for 4 minutes in total 3 times a week good for you over the long term? Or can that question even be answered?


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    ford2600 wrote: »
    I understand. By most definitions I would have had up until this year a healthy level of exercise, good mix of intensity on bike/field sports and plenty strength work.

    This year is a once of on endurance side of things.

    Before I delve more into HIIT training I'm just curious as to studies into long term effects/benefits. Or have any such studies been done?

    Is maxing out heart for 4 minutes in total 3 times a week good for you over the long term? Or can that question even be answered?

    I couldn't tell you about studies that have been done on HIIT in relation to causing heart problems but any studies I've seen on running and heart-related problems all seem to be framed in the context of sustained extremes.

    HIIT only 'maxes' the heart for a very short period of time so maxing for a total of 4 minutes across a week is very different to maxing for 4 minutes at a time. I'm not saying that's what you said but what the study looked at is very different by comparison.


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    But if I die, I'll die that bit fitter :D


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    OP here again

    Can anyone recommend a specific warm up abd warm down that's kinda tailored for this high intensity sprinting.

    I know the old School warm up stuff but maybe the high intensity stuff requires something totally different ?


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  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    OP here again

    Can anyone recommend a specific warm up abd warm down that's kinda tailored for this high intensity sprinting.

    I know the old School warm up stuff but maybe the high intensity stuff requires something totally different ?

    Bit of dynamic stretching that makes sure the muscles are ready to move in the ROM needed for the sprints.

    One I was told about is a 'lunge matrix' which is great for priming the hip flexor. Other than that, it's all fairly standard.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    Bit of dynamic stretching that makes sure the muscles are ready to move in the ROM needed for the sprints.

    One I was told about is a 'lunge matrix' which is great for priming the hip flexor. Other than that, it's all fairly standard.

    right, would you have any specific videos on this ?

    I know there are lots on you tube but trying to find a one that's actually correct is hard ( for someone like me not in the know )


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    right, would you have any specific videos on this ?

    I know there are lots on you tube but trying to find a one that's actually correct is hard ( for someone like me not in the know )

    Google 'lunge matrix'.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    Google 'lunge matrix'.

    This one seems decent I think :

    https://www.youtube.com/watch?v=-K_CiRml-vQ


    So this is a warm up

    What would be used for a warm down ?


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    That'd about right. After that, start the hill sprints at about 70% and work up.

    Standard warm-down. It's nothing exercise-specific.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    That'd about right. After that, start the hill sprints at about 70% and work up.

    Standard warm-down. It's nothing exercise-specific.

    Thanks. Im not doing mine on a hill yet :) Need to work up to that.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    This one seems decent I think :

    https://www.youtube.com/watch?v=-K_CiRml-vQ


    So this is a warm up

    What would be used for a warm down ?

    Just tried this tonight at home. It looks easy.......but when you do it , it's actually quiet hard. granted its me first time doing this type of warm up. Liked it.


  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    Thanks. Im not doing mine on a hill yet :) Need to work up to that.

    Principle still applies. Warm up to the sprints.

    They're not easy but with hill sprints you really need to make sure hip flexors are warmed up.


  • Banned (with Prison Access) Posts: 1,889 ✭✭✭tom_tarbucket


    Principle still applies. Warm up to the sprints.

    They're not easy but with hill sprints you really need to make sure hip flexors are warmed up.


    So the sprints I'm doing are 6 sets.

    Are you saying that before I start the 6 sets that I should do 2 warm up sprints at 70% ?

    or is the 70% part of the 6 sets meaning 2 @ 70%, 4 @ 100 % ?


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  • Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    So the sprints I'm doing are 6 sets.

    Are you saying that before I start the 6 sets that I should do 2 warm up sprints at 70% ?

    or is the 70% part of the 6 sets meaning 2 @ 70%, 4 @ 100 % ?

    As part of the warm up, stop overthinking it :)

    Before you do your sprints, do warm ups. Then your sprints. If you can't do 6 after the warm ups don't worry about it. Won't be long before you're doing more.


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