By Gabe Sanders PhD, NSCA-CSCS
High-intensity interval training (HIIT) is a form of exercise in which you exercise at high intensities for a brief period of time (10-20 seconds) followed by a recovery period (30-60 seconds).
The hallmark of this type of exercise is that you repeat those high intensities and recovery bouts 5-10 times in an exercise session.
At first, HIIT seems easy, but as you engage in more and more bouts of hard exercise, it becomes increasingly more challenging.
High-intensity interval training is an excellent form of training that can significantly improve your ability to maintain or lose weight. Excitably, HIIT is a great way to gain muscle mass in a brief period of time.
While there are different modes of exercise and types of training you can do, a new and unique approach to HIIT is to monitor your heart rate during each interval to ensure the intensity is high enough.
Calculate age-predicted max heart rate (APMHR)
First, start off by calculating your age-predicted maximum heart rate (APMHR). To do this simply do the following calculation:
220 – age = APMHR.
Example if you are 40 years old:
220 – 40 = 180 beats per minute, maximum
In theory, 180 beats per minute is the most your heart could beat if you went as hard as you possibly could. While it is not realistic to maintain a maximum heart rate intensity for very long, let’s use 180 beats as a start to calculate your desired percent intensity.
Next, multiply 180 x 75% (180 x 0.75 = 135 beats per minute) to simply calculate the desired heart rate you should achieve when you do your high-intensity intervals.
Based on this calculation, exercising at 75% of your age-predicted maximum heart rate, you should get your heart rate up to 135 beats per minute by the end of each high-intensity interval.
If you are completing five intervals, the exercise session should peak your heart rate at 135.
Now 75% of your APMHR is not a challenging high-intensity percentage, but it is always best to start light and increase your intensity slowly to avoid an injury.
Only increase your peak heart rate in an exercise session as you feel comfortable. Using this method allows you to objectively track your exercise intensity and quantify how you increase your workout intensity over time.
An excellent goal would be to achieve 85-90% of your age-predicted maximum heart rate as you engage in high-intensity exercise.
Step 1. 220 – age = APMHR
Step 2. APMHR x % Intensity = Desired heart rate for your high-intensity bouts
A Peak Exercise Program on an Exercise Bike, Try This!
Warm-up for 5 minutes and gradually increase your HR
(1) HIIT 10 seconds at % Intensity (HR derived from step 2)
Recovery cycling for 20 seconds
(2) HIIT 10 seconds at % Intensity (HR derived from step 2)
Recovery cycling for 20 seconds
(3) HIIT 10 seconds at % Intensity (HR derived from step 2)
Recovery cycling for 20 seconds
(4) HIIT 10 seconds at % Intensity (HR derived from step 2)
Recovery cycling for 20 seconds
(5) HIIT 10 seconds at % Intensity (HR derived from step 2)
Recovery cycling for 20 seconds
Cool down for 5 minutes at a lower intensity
*Before starting any exercise regimen, consult with a physician and/or medical healthcare provider and certified exercise physiologist
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