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Anonymous
You got it pretty much right. The difference between time lengths is measured in ratios. 1:1, 1:2, 2:3, etc. For example, if you got 30 seconds hard and 30 seconds slow, 30 = 30, so you're doing a ratio of 1:1. 1:2 would be 30 seconds fast and 1 minute slow. You can do any combination that you want for any length. The main goal for HIIT is to get about 80% targeted heart rate at your peak, and then bring your heart rate down to 40-60%. The more in shape you are, the easier this is. If you can't achieve something like that, then it's fine. Just keep it up and keep trying, and just try to emphasize some difference.
HIIT is also all about switching it up. Don't always do the same exercise (it's about the heart rate, right?). You could do running, biking, burpees, whatever. And feel free to really switch up the ratios or time lengths, too. Do 30sec/30sec one day and then 10 seconds/30 seconds two days from then. HIIT is advantageous because you're throwing things at your body that it doesn't quite expect. It's more successful to vary your choices. But if you can't, again, don't worry too much.
Also, give yourself proper rest time inbetween. Cardio burns calories WHILE you're working out and HIIT burns calories AFTER you work out. Usually at least 36 hours between sessions, or 48 works, too. So, every other day.
Also, if you're stretching before, make sure you warm up first and then stretch. But you can avoid stretching beforehand if you want. It's very important to stretch AFTER working out. I didn't believe it till I tried it, but go for it one day and see the difference it makes.
Good luck OP.
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