High-Intensity Interval Training (HIIT) is a popular cardiovascular exercise method that alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. Understanding your heart rate during HIIT can help you gauge the intensity of your workout and ensure you're working within healthy limits.
Starting Heart Rate and Ending Heart Rate
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Starting Heart Rate:
- Your starting heart rate is usually taken at rest, before you begin any exercise. You can measure it by checking your pulse for 30 seconds and multiplying by 2.
- A general guideline for a healthy resting heart rate for adults is between 60 to 100 beats per minute (bpm). Athletes may have a lower resting heart rate, around 40 to 60 bpm.
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During HIIT:
- During the high-intensity intervals, your heart rate can increase significantly, often reaching 80% to 95% of your maximum heart rate.
- To find your estimated maximum heart rate, you can use the formula: 220 - your age.
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Ending Heart Rate:
- After completing the workout, your heart rate typically remains elevated for a period of time before returning to your resting heart rate.
- It is common to see heart rates in the range of 140 to 180 bpm during intense intervals, depending on fitness level and exercise type. After exercise, your heart rate should gradually decrease, ideally returning to near resting levels within a few minutes.
Example of Heart Rate Response in a HIIT Session
- Starting (Resting) Heart Rate: 70 bpm (example for an adult)
- Maximum Heart Rate Calculation: 220 - age (let's say age = 30; 220 - 30 = 190 bpm)
- Target Heart Rate During HIIT: 80% - 95% of maximum heart rate
- 80% of 190 = 152 bpm
- 95% of 190 = 180 bpm
- Ending Heart Rate (Immediately after HIIT): 140–180 bpm, depending on intensity.
- Recovery Heart Rate (2-5 minutes post-exercise): Should start to drop towards resting levels, ideally under 100 bpm after 5 minutes of recovery.
Monitoring Heart Rate
Using a heart rate monitor can be a helpful way to track your heart rate throughout your HIIT session. This will give you a better understanding of how hard you are working and ensure you're training safely.
Important Notes
- It's always a good idea to consult with a healthcare provider before beginning a new exercise program, especially if you have any pre-existing health conditions.
- Pay attention to how you feel during workouts; if you experience dizziness, excessive shortness of breath, or other concerning symptoms, slow down or stop and consult a professional.