Becca Bia -Personal Trainer

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I want to do a comparison of two very similar forms of HIIT (high intensity interval training). I was doing cardio today (HR intervals) and I remember how a trainer I had hired had told me (who was just starting out back at the gym after a year and a half off and newly postpartum) to do:

1 minute on the stair master as fast as I can
1 minute off
For 25 minutes!!!

For someone who is as out of shape as I was at the time, this is not only impossible, but dangerous.

I tried it and almost puked after 3 rounds of 45 seconds on and 2 minutes off.

HR intervals are the manipulation of Heart rate, not strictly time based

So what I was doing today was:

Get my HR to 85-90% of my HR max (220-age in bpm) and maintain for as long as possible

Then slow it down until my heart rate recovered to about 60% of max.

Then jack it back up again. And repeat.

As you get better, the recovery time will naturally decrease and it will be more similar to the timed intervals. But I think this is a much safer, less taxing way of doing HIIT, especially for those new to it or who are out of shape!!

Hope this helps! Leave any questions below!
***y

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