Posted on 03/20/2018 5:16:12 AM PDT by RoosterRedux
Bwahaha!
(I think I’ve worked there...)
Can you recommend a gym that trains using this technique?
Sounds familiar but, since I retired I do not keep up with the latest BS.
bmp
That’s good to know. Thx for the input.
What are guidelines for a “seasoned citizen” in terms of:
Warm-up time period
“Normal” aerobic time interval (aerobic capacity rate - i.e. 80%)
Intense aerobic time interval ( >90%)
If you are doing intervals much past 90% of max heart rate, I highly recommend trying Heart Rate Variability (HRV).
I use https://elitehrv.com/ a FREE app.
Before using HRV some days it was very difficult to get past the high nighty’s percent heart rate. My friends said it was diet, more protein needed hours earlier.
Not sure if that was the answer?
Definitely NO JUNK or you see it a second time.
Using Morning Readiness readings with the Elite app did the trick. No more feeling like a barf is coming!
This requires a short two-minute heart reading.
On the days that show a poor condition, I postpone that day’s high level work out, usually OK for the next day.
A friend that uses HRV claims it knows if he has been naughty or nice about his diet! Another swears that it knows if he had more than two beers the night before.
On the days with a high score, I can crank right up to my max, still not easy but not crazy hard.
For me that typically is 6x 3min 95%+ then 90 sec. easy spin...
Try it you might like it!
I have been warming up for 10 minutes, but I might shorten that and see what I think.
As to interval lengths time wise, the old Tabata rule was 20 intense, 10 seconds normal.
But that has been changing.
I found the 20/10 routine kept the overall workout too short for my liking (I like at least 30 minutes total).
I do a 30 sec intense (wide open--HR above 160) followed by 2 minutes normal (HR initally at 135-ish and later in the session 145-150). I think you can mix and match the interval periods to see what works best for you. And I would define what works best as that which gives you the best results AND what is the most fun. If it ain't fun, you probably won't keep doing it. I really like the routine I am using at present because it feels so damn good.
I sometimes use the last 5 minutes of the session to row at a normal pace with a HR of 150-155 (as sort of a cool down).
The fun thing about this kind of work out is that you are so busy keeping track of the time that it is over before you know it.
I’ll give it a try.
TO: All Employees
From: Management
Subject: Special High Intensity Training
In order to assure the highest levels of quality work and productivity from employees, it will be our policy to keep all employees well trained through our progrom of Special High Intensity Training (S.H.I.T.). We are trying to give employees more S.H.I.T. than anyone else.
If you feel that you do not receive your share of S.H.I.T. on the job, please see your manager. You will be immediately placed at the top of the S.H.I.T. list, and our managers are especially skilled at seeing that you get all the S.H.I.T. you can handle.
Employees who don’t take their S.H.I.T. will be placed in Departmental Employee Evaluation Programs (D.E.E.P S.H.I.T.). Those who fail to take D.E.E.P. S.H.I.T. seriously will have to go to Employee Attitude Training (E.A.T. S.H.I.T.). Since our managers took S.H.I.T. before they were promoted, they don’t have to do S.H.I.T. anymore, and are all full of S.H.I.T. already.
If you are full of S.H.I.T., you may be interested in a job training others. We can add your name to our Basic Understanding Lecture List. (B.U.L.L. S.H.I.T.).
Those who are full of B.U.L.L. S.H.I.T. will get the S.H.I.T.jobs, and can apply for promotion to Director Of Intensity Programming (D.I.P. S.H.I.T.).
If you have further questions, please direct them to our Head Of Training, Special High Intensity Training (H.O.T.S.H.I.T.).
Thank you,
Boss In General, Special High Intensity Training (B.I.G. S.H.I.T.)
Dammit! Are you my brother or something?
GMTA!........................
Thanks for the reply.
How do your actual Heart Rates compute in terms of % Max HR, i.e.
Is normal is 70-80% ?
Is intense is 90+% ?
For the last year or so, I’ve been doing 30 minutes of elliptical at a constant 80-90% that equates to 130-140 BPM.
As a former all-star athlete, the lack of progress is quite frustrating.
LOL!
Post of the day!
I do this using Russian kettlebells.
Dramatic changes in a short time.
Great article!!! Thanks!
Bkmk for l8tr
I have been doing this for 4 years and my deadlift went from 0 to 310lbs. 50 minutes is all you need.
My extremely alethic son gave a copy of “Heart Monitor Training for the Compleat Idiot”, many years back.
First I thought it was a ‘message’, no he said it is well used among his group.
I love it!
Over the years I have used it for running, cycling and now rowing. a copy for $3.74 postpaid.
https://www.ebay.com/itm/Heart-Monitor-Training-for-the-Compleat-Idiot-/273024079011?_trksid=p2385738.m4383.l4275.c10
The book and HRV are my main programs.
I like to swim. What I do to get the HIIT is to swim half the length of the pool underwater as fast as I can. Then swim slowly for the second half. Do that for half a mile.
I come out of the pool feeling fabulous.
I tell people the reason is that
1.)I’m forced to hyperventelate which brings lots of oxygen to my brains.
2.) The water is cold. Which is bracing.
3.) Endorphins or the runners high or feel good chemistry kicks in after about 12 laps.
This article gives a whole lot more reasons for feeling great after a HIIT Swim.
Kinda of old news to those of us who have been into physical fitness for a few decades now, but the mass media has recently caught up, and its a good thing. There is no doubt that this type of training is very effective. Get a checkup first though, since it can be quite taxing. It gives similar effects to a workout with weights, in that its very anaerobic and causes afterburn and hormonal effects that slow and steady aerobics just dont do.
I've known about Tabata since shortly after it was published in 1996 (IIRC) and have done daily cardio since the 1960's.
That said, there are a lot of people who don't know about some of the additional positive effects mentioned in this article. I thought they might be interested.
I have been trying to get my bad cholesterol down and good up with HIIT and I go into the doctor for lab results on Thursday.
I hope I am making some headway because I don't want to take statins.
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