# Practical implementations of HIIT

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Date: Spring 2017
From: AMAA Journal(Vol. 30, Issue 1)
Publisher: American Running & Fitness Association
Document Type: Article
Length: 1,927 words
Lexile Measure: 1330L

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If you are you sharing this type of workout with a patient or client, of course, you will want to be sure that the individual can perform such activity without incurring risk of injury or something even more serious. As you know, such risk can increase with age, return to conditioning after a long layoff, and when an individual is just starting an exercise program.

Age Based HIIT Workout

The total time (excluding warm-up and cool-down) for a HHT workout is normally 4 to 20 minutes, making HIIT appealing to those having limited time to exercise. However, HIIT workouts include high-intensity bouts, which may not appeal to some individuals. Most HIIT programs recommend the high-intensity bout to be at least 90% of one's maximum aerobic capacity or 95% of one's maximum heart rate (HRmax). HRmax is typically used and determined using the well-known Haskell and Fox equation (2). The equation is: HRmax = 220 - age. For example, die predicted HRmax for a 20-year-old would be 200 (220 - 20 = 200), for a 40-year-old 180 (220-40) and for a 60-year-old 160 (220-60). Once you know the person's HRmax, then you can readily calculate 95% of that person's HRmax. Therefore, it's recommended the 20,40, and 60-year-old aim for a heart rate of 190 bpm, 171 bpm, and 152 bpm, respectively during the high-intensity bout of HIIT.

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Gale Document Number: GALE|A500608210