HiiT questions

[wallcrawler]

I know I should have posted this in the "cardio" section but when I looked there were 2 viewing there as opposed to 355 here so I thought I might get the benefit of more people's experience here.
I'm getting ready to start back on a fitness plan in ernest. I've tried Hiit before but I always felt like I wss completely wrung out afterwards. Even if I drank a sugary drink after I ran, I couldn't keep myself from going to sleep.
During the heavy exertion periods of my run, I would go all out - 100% for 30-60 seconds. I've heard if you do Hiit right you burn fat, if you do Hiit wrong you burn sugar.
My questions are:
Do I go for 100% mhr during the heavy exertion periods or only 70% or 80% mhr?

How low do I go during the less exertive periods? 30% mhr? 50% mhr?

How do I keep from being totally wasted at the end of it? That has kept me from sticking with a Hiit program for too long in the past.

What is a good ratio of low-to-high exertion? 3 minutes low/ 30 seconds high? I've heard so many different ones I don't know what is right.

How long for total run? I've heard 45 minutes and I've heard no more than 15 minutes.

Is 220-my age really the way to determine my maximum heart rate?

Lastly, I got a heart monitor to monitor my heart rate while I'm running. Do I start counting my "high-exertion" time from the time I reach my target heart rate or from the time I start giving the all-out effort? And when the high phase ends, can I walk until my heart comes down to my low end target heart rate and then run just enough to keep it there for the recommended time or is there something else I'm supposed to be doing?

I just need to know what works.

Thanks,
Ski

 

[Stacemranger]

I know I should have posted this in the "cardio" section but when I looked there were 2 viewing there as opposed to 355 here so I thought I might get the benefit of more people's experience here.
I'm getting ready to start back on a fitness plan in ernest. I've tried Hiit before but I always felt like I wss completely wrung out afterwards. Even if I drank a sugary drink after I ran, I couldn't keep myself from going to sleep.
During the heavy exertion periods of my run, I would go all out - 100% for 30-60 seconds. I've heard if you do Hiit right you burn fat, if you do Hiit wrong you burn sugar.
My questions are:
Do I go for 100% mhr during the heavy exertion periods or only 70% or 80% mhr?

When I did my first HIIT program, I did running on a track. I started at 5 minutes(30 seconds at 60% jog, 30 seconds at 90% sprint). I did this program for 3 months and at the end of the 3 months I was up to doing about 15-18 minutes. Keep in mind, at first, I was pretty fat and it was extremely hard for me to do, but I had more determination than anything and kept with it. The first month for me was exhausting. After every time I ran(3 times a week), I would go home and just pass out on the bed. But after the first month and a half or so, it got progressively better and I could do more and more with less fatigue.
How do I keep from being totally wasted at the end of it? That has kept me from sticking with a Hiit program for too long in the past.

How low do I go during the less exertive periods? 30% mhr? 50% mhr?

I never went below 50% even when I first started. This will produce better results faster doing it this way. If you drop to low you lose the effects of doing HIIT.

What is a good ratio of low-to-high exertion? 3 minutes low/ 30 seconds high? I've heard so many different ones I don't know what is right.

Again, I would do 1 minute high, 1 minute low....or 2 minutes high, 2 minutes low. Whatever you feel like you want to do, make them even.

How long for total run? I've heard 45 minutes and I've heard no more than 15 minutes.

This really depends on the shape you're in. For me, I could barely do 5 minutes when I first started. And at the end I would be worn out after 15 minutes. I gave everything I had though and always did it 120%.

Is 220-my age really the way to determine my maximum heart rate?

I don't know any other way to get your max heart rate other than age. I go by it and it works just fine.

Lastly, I got a heart monitor to monitor my heart rate while I'm running. Do I start counting my "high-exertion" time from the time I reach my target heart rate or from the time I start giving the all-out effort? And when the high phase ends, can I walk until my heart comes down to my low end target heart rate and then run just enough to keep it there for the recommended time or is there something else I'm supposed to be doing?

I counted the high time from when I started to give my "high" effort. I would jog during low time for the amount of time alotted. Don't worry if your heart comes down enough, just got for the time and then hit the high again.

Hope this helped.

 

[JKurz1]

When I did my first HIIT program, I did running on a track. I started at 5 minutes(30 seconds at 60% jog, 30 seconds at 90% sprint). I did this program for 3 months and at the end of the 3 months I was up to doing about 15-18 minutes. Keep in mind, at first, I was pretty fat and it was extremely hard for me to do, but I had more determination than anything and kept with it. The first month for me was exhausting. After every time I ran(3 times a week), I would go home and just pass out on the bed. But after the first month and a half or so, it got progressively better and I could do more and more with less fatigue.
How do I keep from being totally wasted at the end of it? That has kept me from sticking with a Hiit program for too long in the past.



I never went below 50% even when I first started. This will produce better results faster doing it this way. If you drop to low you lose the effects of doing HIIT.



Again, I would do 1 minute high, 1 minute low....or 2 minutes high, 2 minutes low. Whatever you feel like you want to do, make them even.



This really depends on the shape you're in. For me, I could barely do 5 minutes when I first started. And at the end I would be worn out after 15 minutes. I gave everything I had though and always did it 120%.



I don't know any other way to get your max heart rate other than age. I go by it and it works just fine.



I counted the high time from when I started to give my "high" effort. I would jog during low time for the amount of time alotted. Don't worry if your heart comes down enough, just got for the time and then hit the high again.

Hope this helped.

Best advice you will get............Invest in a heart rate monitor.........today.

 

[Djicy]

Best advice you will get............Invest in a heart rate monitor.........today.

What does the heart rate monitor do in a program like Hiit? I never tried it was thinking about trying it so any info would be well appreciated thnx

 

[wallcrawler]

What does the heart rate monitor do in a program like Hiit? I never tried it was thinking about trying it so any info would be well appreciated thnx

A heart rate monitor fits around your chest like a rubber belt and monitors your heart rate. They usually come with a wrist watch that you can see your current heart rate. No more checking your pulse for 10 minutes and multiplying by 6!

And thanks for the great response, Stacemranger!

 

[Stacemranger]

A heart rate monitor fits around your chest like a rubber belt and monitors your heart rate. They usually come with a wrist watch that you can see your current heart rate. No more checking your pulse for 10 minutes and multiplying by 6!

And thanks for the great response, Stacemranger!

No problem brother. I researched a lot about cardio and fat loss before I started and picked what seemed to me the most beneficial. I never used a heart monitor though, I always went off of perceived effort, worked just fine for me.

 

[genarr3]

Wrong forum.