Maybe someone can help- confused b/w HIIT and interval training

[lovebeingmom]

I think i'm doing interval training and not HIIT and I would like to do HIIT

confused

i've been doing:

minutes 1-3 at 4mph
minutes 3-5 at 6mph
minutes 6-7 at 8 or 9 mph
minutes 7-8 at 4mph
minutes 8-9 at 8 or 9 mph
minutes 9-10 at 4mph
minutes 10-11 at 8 or 9mph

i continue this till I get to 30 min.

i'm thinking i'm doing interval

how do i change it to HIIT

my treadmil goes up to 10mph. i dont belong to a gym

do I increase my sprints to 9.5-10 for 30 seconds?

what happens when my body gets used to running at 10mph which could be in a couple weeks?

right now I do 3 "HIIT" workouts and use CATHE for weight training

jaime

 

[trish k]

I am not Cathe but my understanding of HIIT is that you do intervals of all out cardio (that is different for everyone depending on how conditioned you are) for a determined interval then rest for a determined interval etc. If you do it right you can only do about 20 minutes of HIIT. So it would look something like this:
1 min at 4mph
1 min at 8mph
and alternate for 20min. You want to make sure that you warm up for at least 5 min. The 8 mph is a random number you want to pick a level that makes you work out as hard as you can. You can also adjust the incline to acheive this.

 

[MadnNatsmom]

If you can already run 10-11 minutes at 8 or 9 mph, then you cannot do HIIT on your treadmill, even at level 10.

For true HIIT, you should be going as hard as you can, working anaerobically, where you are panting for breath.

For most people who are not athletes, you can go anaerobic for 30-90 SECONDS. (I have not heard from casual exercisers who can go longer than that anaerobically.) You'll feel the "burn" AKA lactic acid buildup and your body will force you to slow down and your aerobic energy system will kick in.

 

[lchristine100]

What you are doing IS interval training. Nothing wrong with that, but it is not HIIT.

Try doing 20 seconds or 30 seconds MAX going as HARD as you can. If you can go longer, then pick it up! Then rest for 40-60 seconds- again depending on how long you went for-and you should NEED the rest, which should be a slow walk- if you can jog then that is an indicator of not being HIIT.

HIIT only lasts about 10-15 max. It's VERY hard.

Have fun