How do I do High Intensity Interval Training?

Question

Should I start first with a 5 minute warm? How long and how hard should I do the intense part for and how long do I do the easy part for and how long should I do it for? Please help.

This is referring to the cardio, not weight lifting.

Answer 1

Yes always warm up. I actually warm up 12-15 minutes. Although when I first started I didn't warm up this much. The first few workouts you do it, you probably will not be able to do more than 5 minutes worth of intervals. If you are doing more than you are not getting your heart rate up high enough on the all out sessions. I use a heart rate monitor to help me push myself if my heart rate is not high enough.

The thing about how high to get the heart rate depends how conditioned you are when you start and how old you are. You should really be pushing to reach 90-95% of your heart rate max on the all out part of the intervals (once you are conditioned). I did about two months of jogging twice a day before I ever started doing any HIIT workouts.

Also see
http://en.wikipedia.org/wiki/High-intensity_interval_training

see the links within the link, there are various examples.

Good luck to you.

Answer 2

If you are talking about weight lifting...there are a lot of things to know.
High intensity because you are doing your sets one after the other with a small amount of rest.
Intensity- Push yourself but do not over do it.
The length of the work out depends on you. If you are in good shape you can exercise more. If not, start with a short work out that is very intense.....and as you improve work out longer.
Always have a friend or someone to help you because of the weight....this type of exercise depands more weight and less reps
Stretch 15 minutes before every work out.

Answer 3

half-hour is oftentimes seen a bare minimum for cardiovascular wellbeing. mutually as doing periods a pair of circumstances each and every week would relieve the boredom of same-previous, same-previous stable runs, I doubt you will word a super sort of difference considering that your training volume is minimum. maximum athletes incorporate some sort of era training of their application. For triathlons, I do song periods and swim periods once or twice each and every week. on the song, conventional would be 2 mile jog to heat up, 12 quarters (one lap) finished out, with 30 to 40 5 seconds relax between laps, then 2 mile settle down. ----- Edit: i think I could be conscious that the periods are in basic terms an extremely small area of my work out schedule. finished is around 15 hours/week.