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10k on Sunday
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| Thursday, 08 April 2010 - Written by mohanty401
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| So I shared with you the first organised run that I will be doing this Sunday. It has a 5k and a 10k and I plan to run the 10k. I had a rest day today. But have decided on the following
Friday - 7-8k
Saturday - Cross Training and Weights and am thinking of definitely atleast attempting the HIIT on the elliptical. My cross training usually is 30-40mins on elliptical and 15-20 mins on stationery exercise bike and so will try and attempt some HIIT. (johnnyk8 : am thinking of 30sec intervals)
Sunday - 10k
I am quite excited... and just hoping that I can finish it well... |
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johnnyk8 says: Doing HIIT will cut your workout time invest by 25 - 50%. More done in less time.
sglaspy says: Good luck!
What is HIIT?
aljdudkin says: I, too, would like some more information on HIIT???
johnnyk8 says: Here is a little snippit from Wiki ---
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty
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HIIT is considered to be an excellent way to maximize a workout that is limited on time. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.[1]
Tabata Method
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
Little Method
An alternate regimen based on a 2009 study[3] uses 60 seconds of intense exercise (at 95% of VO2max) followed by 75 seconds of rest, repeated for 8-12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who who did steady state (50-70% VO2max) training for five hours per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.
Here's another link --- It's brutal stuff.
http://www.intervaltraining.net/hiit.html
Post edited by: johnnyk8, at: 2010/04/08 21:15
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