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Thread: Chunky Munkey club 2014
6th February 2014, 09:09 AM #169
6th February 2014, 09:13 AM #170
6th February 2014, 11:24 AM #171
My HIIT session on the treadmill is thus -
Treadmill set to 1.0% gradient
2 mins 6.0kph (Moderately fast walk for me. Those with shorter legs may wish to keep it below that)
3 mins 12.5kph
Repeat below twice -
1 min 17 kph, 1 min 5.5 kph, 1 min 18 kph, 1 min 5.5 kph, 1 min 19 kph, 1 min 5.5 kph,
Then to finish off the main session - 1 min 18 kph, 1 min 5.5 kph, 1 min 20 kph, 1 min 5.5 kph
Warm down -
Treadmill set to 6.0 kph, increase gradient to 8.0%, then gradually work down 1% every 30 seconds until down to 0.
Then up the pace to 13.0 kph and run 30 secs as long a strides as possible 30 secs bringing your feet up behind you as high as possible - repeat this twice and then 3 mins at 6.0 kph to finish.
Should be 30 minutes overall including warm up and warm down.
Then off to the pool to do 200m breaststroke and 400m frontcrawl.
Obviously you can vary the differential between the 'sprint' minutes and the 'recovery' minutes.Wish I was better, but don't we all?!
6th February 2014, 11:31 AM #172
6th February 2014, 11:42 AM #173
Yeah, the session I used to do kept the pace a bit higher on the rest phases, but didn't go as high on the 'sprint' phases -
1 min 12 kph, 1min 10.5 kph, 1 min 13 kph, 1min 10.5 kph, 1 min 14 kph, 1 min 10.5kph
Then repeat that 3 or 4 times.
The beauty of it is that you can do as many sets as you can manage really. Start with 1 set, then build up gradually until you're doing 3 or 4, at that point you should start increasing your speeds rather than lenghtening the workout. A 20-25 minute HIIT session will do much more for your fitness (and weight loss) than 45-50 minutes of steady state running.
Also, weight training helps more than cardio with weight loss, especially if you concentrate on building the bigger muscles in your body - thighs for example, so lots of weighted squats. Muscle tissue burns more energy that fat at rest, so the more muscle you build, the more calories you will consume at rest. If you control your diet then the weight will gradually come down, which is what you want.Wish I was better, but don't we all?!