Got to discussing HIIT with someone, and the issue of the rest intervals came up. Now most people do a timed max of near max effort, with a timed recovery period, whatever that may be. 15 on, 45 off, whatever. I have even seen 30 on, 90 off. We wondered if a heart recovery measure would be better. Initially 15 second all out bursts, wait until heart rate returns to a set level, then burst again. Curious on what people's opinion is on this.
Now I know there are other factors, such as how many bursts, when to up the burst time....We even discussed that. We discussed what the recovery rate should be. That has to be highly individual. 150 at the absolute highest level of heart rate to signal the start of the next bout we thought. When the thought of how many bursts, we settled on minimum of 5 for untrained people to start, but adding another burst if the recovery time is less than 90 seconds.
When 10 bursts are done, up the burst time 5 seconds. When 10 bursts of 30 seconds can be done, change the exercise. The parts that we liked are probably the parts that would stop people from doing it. 1) lots of thinking. 2) it is self limiting. If you slack, you are just hurting yourself.
Thoughts? We also thought that if someone were to use a lower body exercise, then 2 sets each of a push and a pull upper body exercise, increasing the weights when a rep goal is reached. If using something like an upper body resistance machine, UBE, then 3 sets with standard progression with the squat.