HIIT. Three Interval Programs

HIIT (High-Intensity Interval Training) pairs quick bouts of high-energy exercise with low-effort rest intervals. HIIT has increased in popularity over the recent years. This increase may be related to these recent findings:

  • Increased performance of competitive athletes.
  • Improved health of recreational exercises
  • Provide the benefits of continuous-endurance training with fewer workouts.

I like the fact that someone can train hard and get profound benefits in a short amount of time. HIIT training should be modified for modest exercisers. People just starting a workout program should stick with traditional endurance programs. For those that have intermediate to advanced fitness levels, try one of the example HIIT Training Program

*Avoid HITT if you are taking these: levaquin, cortico steroids, doxycycline. These medications and antibiotics weaken tendons. Check your your physician before exercising on these meds.

1. Track Workout

Warm-up: Light 10 minute run around the track

Work Interval: 800-meter run at approximately 90% of maximal heart rate. Each 800 meter interval should be timed.

220- age= X – your resting heart rate = X multiplied by .90 = X + resting heart rate = 90% HR max

Rest Interval: Light jog or walk for the same time it took to run 800 meters.

Work-to-Rest ratio: 1:1

Frequency: 4 repetitions of this sequence, if possible.

Cool down: 10 minutes of easy jogging

Comments: The interval distance can be adjusted from 200 to 1,000 meters. Also, the length of the rest interval can be adjusted.

2. Sprint Training Workout

Warm-up: Light 10 minute of run/jog.

Work Interval: 20-second sprint at maximum running speed.

Rest Interval: 10 seconds of light jogging or walking after each sprint.

Work-to-Rest ratio: 2:1

Frequency: 3 sets of 10-15 intervals. 4-minute rest after each set.  1 Set = 10-15 intervals.

Cool down: 10 minutes of easy jogging

Comments: This is a sprint workout. the first few intervals should be slower, letting muscles adapt to the workout. It is important to avoid muscle damage during maximal sprinting. The warm-up session is very important.

3. Treadmill Workout, Hill Running

Warm-up: Light 10 minute light jogging.

Work Interval: With the treadmill incline at 5% grade and speed at 3 miles per hour (mph), switch to high intensity interval- increasing speed to 5-6.5 mph- without changing the grade. Each interval should be 1 minute.

220- age= X – your resting heart rate = X multiplied by .90 = X + resting heart rate = 90% HR max

Rest Interval: Two minutes of walking at 3 mph. DO not adjust the incline. Keep the grade at 5%.

Work-to-Rest ratio: 1:2

Frequency: 6-8 repetitions of this sequence.

Cool down: 5-10 minutes of easy jogging

Comments: This is a hill-running interval session. Incline, running speed, interval length and rest interval can be adjusted.

Body Architect Mobil app has additional programs. First month is free.

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