Wow! Did you know that it can take a person 7 to 10 days to lose all of your conditioning acquired from month’s and even years of training? Yep, that there padner is a fact of nature. Use it or Lose it is what is being touted for years now and some people have actually begun the task of not descending in their conditioning. How? Well HIIT it.
- H – High
- I – Intensity
- I – Interval
- T – Training
Stop looking at me like I’ve spoken a foreign language. Here is the low down:
- High intensity in your workouts:
Use your Heart Rate as a tool: 220-(*age)= Max HR
Multiplying your MHR * .85 (85%) is your high range
Multiplying your MHR * .50 (50%) is your low range
This is just a guideline, and not ment to be used as the only tool to measure your training HR! Nothing is written in stone for your HR training Zones, they are used as guidelines due to the fact that you are all different and have many a varied exercise history / exercise age.
- High: As in volume of time spent performing said task
- Intensity: Wether it be spm (*strides per-minute) or rpm (*revolutions per-minute)
- Interval: Maintaining a varied exercise routine, not like the routine that you do every day
- Training: Varying the terrain, incline, pitch, impact, stability of the routine(s)
While the beginning of such a program will entail, well much AIR to being sucked into your life that you have not experience lately will most likely be a welcomed change. Give yourself some time to plan such a program out to its fullest so that when you get to the day of HIIT, you don’t haphazardly select exercises that will not make you hit the ‘AZ’ or anaerobic zone. No! It’s not in the atmosphere or the stratosphere either. It’s within your confines: your body develops it readily when you begin to require more output from your working muscles than you are used to and the heart has to provide O2(Oxygen) to the working muscles to which there is a limit (MHR) as to how much the heart can readily transport required amount of oxygen to that body part(s).
Many interval programs are created to the individual so be careful not to take a pentathlete’s interval as your own unless you have that much experience doing pentathlons to begin with.
How do you develop your program? It really is easy with the assistance of a coach/ trainer and your goals in mind. Keep your goals very realistic, and time frame short so that you do not overwhelm your system too much. You will need a couple of weeks to prepare for such an event so that you have a venue, time and nutrition on your side to help you in accomplishing it. Plan to succeed! So, don’t think for one moment that you will run up and down the stadium stairs with a 40lb backpack on your back and then run 4 x 400 right after that. Keep it varied and keep it real. Your weaknesses should be the utmost importance in you balancing them out with your strengthns during that event. Have fun!!
Most of all, laugh at yourself not curse yourself! Keep that following day for recovery light and maybe another one just like it to make sure that recovery is complete. Nutrition: Seek a licensed and registered Dietitian/Nutritionist who’s had experience with endurance/strength athletes and will guide your nutrition for performance/recovery. I’ve given my athletes Crank Sports for pre, during and post workout hydration, and energy fuel.
Interval, hmmm. Now, where did I put that letter that was given to me by my new client….. Ah, she gave it to me right after I told her that the following workout was going to be an interval. She did not look to happy when I told her that, maybe that’s why she smiled so brightly when she gave this letter to me…. I wonder what,….. OH! Hee hee. I see, and so will you! Go get’m!
And remember this:
There is no such thing as I CAN’T!!!