Conditioning Workout for Athletes #5
#hiitworkout #conditioning #workout #conditioningforathletes #intervaltraining
Here’s a simple HIIT workout tailored for the treadmill that will have you fighting for your life:
Instructions
Format:
- 90 seconds on, 90 seconds off
On:
- should be at a fast mile pace, something in the window of a speed setting of 7-10mph.
- something you can maintain for 90 seconds for multiple sets; you can also raise the speed after each set
- i usually start at 7 and work my way up to 9ish, and do the last set at an all out 11mph
Off:
- slow walking pace, window of 1.5-2.5mph
- i usually do 2.0mph
- this is meant to be an active rest but if you need to you can stop and rest completely during your 90 secs of rest
Sets:
- as many as you want, but I usually stop when I see my heart rate approaching 200bpm
- i usually do this a 8 times which is about 24 minutes
Cooldown (optional):
- walk for about 5ish minutes, work your way down from 3.0mph to 1.5mph by the end
- helps stop you from having jelly legs
Your legs will be sore the next day but doing this 1-2x a week with dramatically increase your fitness. As you get more comfortable, you can increase the working speed, decrease the rest time, increase the active rest speed, add sets. But this is a good base with a 1:1 work to rest ratio to get you started.
High-Intensity Interval Training (HIIT) is a popular training method that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest. This conditioning workout emphasizes the importance of both high speeds and active recovery to maximize fitness gains. As you start the workout, ensure that your heart rate stays within the optimal range to enhance your cardiovascular efficiency and stamina. The workout described involves a combination of sustained intense periods of effort, which can lead to greater calorie burn even after the session has ended, a phenomenon known as the afterburn effect. Incorporating this into your routine can lead to rapid improvements in both strength and endurance. Progressive overload is key in conditioning workouts; as you become more comfortable, try increasing your maximum speed or decreasing your rest time. Additionally, you may opt to add more sets as your fitness increases. To prevent fatigue or injury, always remember the importance of a proper cooldown after any high-intensity workout. This will allow your heart rate to gradually return to normal and help with recovery. For anyone training for sports or looking to enhance overall athletic performance, conditioning workouts are vital. They can improve your speed, strength, and endurance, translating to better performance in your chosen sport or physical activity. This HIIT treadmill workout can be easily adapted for other equipment or activities, offering versatility in your training regimen.
