HIIT Training phases
- All out
- % VO2max / FC max
Variable to select according to the type of HIIT protocol you want to follow: purpose of your training, physical condition of the person who will perform it, etc..
Allows you to maintain high VO2max and FC max allowing you to start from the second or third intense phase to the % of training work, the so-called "red zone".
When speed-based workouts are made with work protocols ranging from 6 to 20", an active recovery would block the resynthesis of phosphocreatine, which is essential for the focus of the workout.
Duration of recovery
Adequate recovery based on duration of efforts. Alternatively alternate muscle groups if performing Barbell/DB work.
Does high-intensity interval training make you lose weight? Yes.
HIIT in the gym: slimming and training time
- 20" all-out to the cycle-ergometer at 85 rpm
- Passive recovery of 10".
- Initially 6 cycles, once adapted to the training will be made 8. If you reach the eighth cycle without decrements in intensity, you will be asked for an increase in power of 11 watts.
- Intensity of about 170% of VO2max
- Duration: 6 weeks for 4 days a week
- On the fifth day, a 30' workout should be performed at constant intensity.
The training is regulated by the intensity of work, if you can not finish all 8 cycles the session ends, but if they are finished without decreases in intensity, will require more power expressed.
- or 30" of low-intensity cyclic activity
- 20" of medium intensity activity or 10" all-out
- Start again immediately with the 30" at low intensity, repeating the whole thing for 5 complete cycle or 2' recovery (passive or with walk)
- Repeat the 5 cycles again in the same way
- On the bike, 60" at 95-100% of VO2max
- Active recovery: pedal at 30 watts of power for 75"
- 8 cycles for the first 2 workouts
- 10 cycles for seconds 2 workouts
- 12 cycles for the last 2 workouts
- Duration: 3 days a week for 2 weeks