Starting up HIIT again...need some adivce

[lex]

Hi there

I've recently started a job where we have access to a free gym.

Considering I have a 45-60 min lunch break, I was thinking of starting to do HIIT at lunch times for 15-20mins.

I'm thinking of using the bike to do 30 secs high intensity, 90 secs low intensity to begin with as my fitness isn't what it was - anything wrong with this?

Also, how many times a week can you realistically do HIIT? I know it's quite a strain on your CNS so wanted some advice seeing as I'm playing rugby on Saturday as well.

If I was to go the gym 2/3 times a week doing weights, and play rugby on Sat who many HIIT sessions would you guys recommend? I was thinking 2 times a week on off days.

Thanks

[SpiderDan]

It depends what the goal is.

If you're dieting, you'll be able to do fewer sessions, if you're mass building you'll probably be able to do more.

Why not just start once a week for a month or so, assess how it affects the rest of your training add another session if you feel it'll be beneficial.

[lex]

Basically I'm looking to gain some fitness and loss a little bit of fat so will effectively be cutting (but will be eating normal maintenance calories, just doing more exercise).

Thing is I'm not doing any weight training atm - the gym I'm using is one at work, whilst the equipment is very good, it's small so only has weight machines, limited dumbells and cardio machines.

Whilst I'm cutting I want to keep some strength, so would it be worth while doing a couple of machine weight workouts just to give my muscles some sort of resistance training?

There's actually a really good powerlifting/weightlifting gym very near my work (Gallery gym, Windsor), but seeing as I'm cutting atm and the work gym is free I feel like it would be a waste of money going only twice a week whilst resistance training isn't my main focus.

So in summary, I'm basically asking whether it would be 'overkill' if I built up to doing 3xHIIT workouts plus 2 machine weight workouts (high rather than low rep stuff) a week? Sorry if this seems like a bit of a ramble.

[DKPT]

Hi,

Just a note on HIIT or any type of interval training. The work:relief ratio is entirely dependent on what your training goals are. For instance, if you play rugby, your goal might be to increase your explosive power/strength. To achieve this you want to include some CP intervals hitting your creatine phosphate energy system. Guidelines for working this system are, maximal effort for 10 seconds then complete recovery for about 30 seconds to allow your CP to replenish. The number of intervals you complete will be dependant on your current fitness levels, but be mindful not to over do it at first. Good kit to do CP intervals on are: rowing machines, upright bikes and obviously sprinting. Hope this helps a bit mate