[Hat Trick]

Question -- do interval workouts have to be HI in order to see the benefits? I do TM HIIT (3.5mph for 1-2 min then 7.5mph for 45 secs to 1 min; repeat 8-10 times) usually 2x/wk but this past week the energy just wasn't there so out of 4 cardio days I did 2 days of 4.4/4.5mph walk for 2 min then 5.4/5.5mph run for 2 mins for a total of 30-40 mins. They were interval workouts because I varied the intensity but not as greatly as when doing HIIT. My HR stayed w/in my targeted range, lower end at lower speed higher end at higher speed (the other 2 cardio days were 1 day ss w/a 5-6% incline and 1 day incline intervals, 5%-15% incline).

Will this type of interval still - the 4.5 walk for 2 min then 5.4 run for 2 mins - provide the same benefits as the HIIT? (I also do wts 2x/wk). Thanks.

[frogguruami]

I idea behind HIIT is to go "all out" for 30/45/60 sec and the recover for 90/120 sec. There are other time cycles but those are most popular from what I have seen. I usually use a 60 sec high and 120 sec recovery cycle. Mainly because it is easy to keep track of on the timer!LOL

"Going all out" will differ for each person. The general rule I have heard is that if you can go longer than 60 sec you aren't going all out.

The way I see it, any interval training is better than no interval training. Will regular interval training provide the same benefits as HIIT? Probably not. But if you will do regular intervals and won't do HIIT than you are still going to get a great workout and you will still see some of the benefits.