Performing ItI would have to see someone doing Step up HIIT to wrap my head around it. Don’t know how you could get to 90% HR max in approx 20 seconds- you’d have to load it up, which to my understanding makes it something else.
The only wayt to understand and see how it works it to try it.
One of the main issues that I have with comment like this are those who state that something doesn't work and have never tried it.
Achieving 90% of Heart Rate MaxHow long does it take performing these to hit 90% of your HR max?
This Has Been AddressedHow does one go “all out” >100% VO2 max doing step ups?
That works.I honestly imagine I’d have to be running up a flight of stairs
Then Something's WrongI ask because I’ve never gotten close.
HIIT is aerobic training, not localized endurance work.
Achieving 90% of Heart Rate Max
Your not going hit 90% of Heart Rate Max on the fist set of Step Ups, Running Sprints. Bike Sprint, etc
With each Set Performed the percentage of Heart Rate Max increasese.
Metronome podcasts are pretty awesome to listen to while stepping the box.Well… for one thing 30min continuous is not in the realm of HIIT.
Increase your cadence (some folks like @Harald Motz use a metronome)
Use a pack or weighted vest as opposed to carrying weights. a) it will eliminate grip issues if you have a weak grip; b) it allows you to swing your arms which will assist in upping the cadence, and allow you to really generate power into the movement.
Step-ups are a good tool. I personally would not classify them as ‘best’ for HIIT nor LISS, although they can be used for both.If step-ups is best for HIIT og LISS. I dont know many that could move up 20+ stairs without some kind of heavy breathing.
Im in ok shape from running but give me some stairs and Im short of breath.
Step-ups are a good tool. I personally would not classify them as ‘best’ for HIIT nor LISS, although they can be used for both.
What you are describing in your case with the stairs sounds like a classic example of ADS (Aerobic Deficiency Syndrome) which has been discussed at length in another thread. In essence it is a low aerobic threshold.
Squeezed in a classic 20 seconds on/ 10 seconds rest tabata jump rope session and it was quite a session. There was a bit of power drop off but i was able to keep the tempo up pretty well.
HOW TO USE THIS INFOIf your main goal is fat loss, this style of high-intensity intermittent exercise will save you a ton of time... if you can hang in there for 20 minutes. Eight seconds of sprints paired with twelve seconds of "rest" is pretty brutal.
Wanna try it? You could follow the same workouts given to the study participants, but don't sweat the details. Pick any cardio machine, go hard for a while, back off, catch your breath, and go hard again. You know, like when you're doing sex.
What do you think about (or has there been any research) on doing a protocol like this with occlusion bands
Occlustion TrainingIt seems to meet the requirements for occlusion (low weight, many reps, short duration) and the study showed some hypertrophy already so I imagine adding occlusion MIGHT enhance this effect a little.
Short Bouts of Interval Training8 intervals, but i felt some power drop off after 3-4.
I've done Tabata with a 4-5lb. jump rope in the past. Started with 8x30, worked up to 4/37+4/36. Ten seconds goes by real fast. Gasser.8 intervals, but i felt some power drop off after 3-4. I’ve inly been casually practicing my jumping rope and was fairly pleased with my proficiency in this go. I wouldn’t be surprised if you were putting out way more rpm though.
I was planning on expanding rest times next time, wanted to test out the traditional tabata protocol though.Short Bouts of Interval Training
That is precisely why I am a propoent of shore bound of Interval Training.
Fundamentals Of Power Training
One of the rules in Power Training is once Power Output Drop, the exercise needs to be termanted for that session.
The decrease on Power Output is due to Fast Twitch Muscle Fatigue. They are not firing or being trained.
When that occurs, you are no longer training the Fast Twitch Muscle Fiber.
Instead the Slow Muscle Fiber are being training; which defeats part of the training objective.
Continuing With Higher Sets of 8 Intervals
To continue with Higher Sets of 8 Interval would require longer Rest Period between Interval Repetition Sets; a SupraMaximal Intensity Training Protocol approach.
I don't see this as "Doing More" is better.
One of the issue with Higher Sets of Interval is the many individual hold back a little on each set so that can make it to the final 8th interval Set; which defeats the purpose.
The 10 seconds is crazy short. Planning to try a 20 seconds on 20 off next and see how that feels.I've done Tabata with a 4-5lb. jump rope in the past. Started with 8x30, worked up to 4/37+4/36. Ten seconds goes by real fast. Gasser.
Yep. Was using a rope similar to a Champion Sports weighted rope, the blue one with the handles removed since they kept breaking. Grip would start to go around round six, same with the skin on the outside of index fingers. Grip got better and tape took care of the skin issue.I was planning on expanding rest times next time, wanted to test out the traditional tabata protocol though.
The 10 seconds is crazy short. Planning to try a 20 seconds on 20 off next and see how that feels.
I can imagine, i only have a speed rope. I was surprised at the stimulus i was getting in the upper body and abs as well.Yep. Was using a rope similar to a Champion Sports weighted rope, the blue one with the handles removed since they keep breaking. Grip would start to go around round six, same with the skin on the outside of index fingers. Grip got better and tape took care of the skin issue.