HIIT Training (High Intensity Interval Training) (page 6)
Common questions about HIIT Training (part 2)
8. What about work intervals under 15 seconds?
If you can run on a 15 percent treadmill incline at 10 mph for only 10 seconds before having to slow down to a 2 mph recovery walk, then this qualifies as an effective work interval. A person’s absolute fastest run (relative to an incline) may NOT be what he or she can do for a 30-second work interval.
For instance, a particular individual needs to jog only 7 mph on a 15 percent incline, to reach complete exhaustion after 30 seconds. However, what can he or she do, for only 10 seconds at the same incline, before total exhaustion? Perhaps this person can handle a speed of 12 mph.
Another example is a person who can sustain a 12 mph run at zero incline for barely 30 seconds, yet is actually able to run 15 mph for 10 seconds on the zero incline (some treadmills go up to 15 mph). Running your absolute fastest, given the medium, will produce superior results, even if you conk out after 10 seconds.
9. Can walking be done as HIIT?
Yes. If you’re fit, your work intervals will require high inclines to bring on exhaustion within 30 seconds. You can increase intensity also with weighted vests. If you’re out of shape, you may need only slight inclines or even no inclines, depending on your condition.
10. Can I be too out of shape to do HIIT?
No. You can be too out-of-shape to run, but not too-out-of shape to put out your best effort at walking, be it 4 mph at zero incline, or 2 mph at 10 percent incline. You can also include steady-state sessions as part of your conditioning program to prepare your body for HIIT.
11. Should I get into HIIT shape by first doing intensity intervals lasting several minutes?
This is a good start, but not a requirement if you’d rather start off with the shorter intervals. Longer intervals are also an option for the very fit; throwing in a 5-minute intensity interval during a HIIT session is perfectly fine.
12. How many times a week should I do HIIT?
Two times, though three is doable. The third session can actually be sub-intense, longer intervals.
13. Will HIIT running-sprints bulk up my legs?
A competitive sprinter may have “big” legs, but competitive sprinters also train nearly every day, many hours a week, including with heavy barbell squats. A couple 30-minute sessions per week on a treadmill will not duplicate the legs of a sprint competitor who can blitz 100 meters in 10.8 seconds.
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