One of my favorite work activities is to write method variations, in this case for a HIIT circuit with 3-4 exercises and targeting aerobic endurance with moderate to high intensity (80-90% Max HR). This method variation includes auto-regulatory components, a key to effective training programs. (From Periodization of High Intensity Interval Training) Preparatory Steps (performed before the initiation of the training program): 1. Review/determine the ideal frequency range for the selected movements performing the movement FAST (see section 3) 2. With the aid of a metronome determine the highest load or resistance/power out put where the athlete/client can perform 50 seconds of continous activity - within the target frequency at an RPE of 3(-4) out of 5. 3. Using the Karvonen Formula determine the target heart rate (between 80-90% of the maximal heart rate) Execution Steps 1. Start the stop watch and begin with the first exercise and perform repetitions for as long as the target frequency can be maintained. 2. When the frequency drops move to the next exercise with the shortest possible rest period (less than 15 seconds) 3. Repeat step 1-2 until all exercises in the circuit is performed. Immediately check that the the heart rate is within the target zone and record the time worked. 4. Rest for about one third of the time worked or until the heart rate has dropped below 120 BPM 5. Repeat step 1-4 until the target time for the day has been completed. 6. If the time worked per circuit exceeds 1 minute per exercise then increase the load (if the intial load was load) or the frequency (if the initial load was high) ytsmembersarea/periodization-of-high-intensity-interval-training.html
Posted on: Wed, 05 Nov 2014 22:46:29 +0000
Trending Topics
Recently Viewed Topics
© 2015