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Hey guys, I started doing high intensity interval training (HIT) this week.  Let me tell you that its kicks my butt. I usually do 1 hour of cardio at a moderate intensity which made me believe that I was in great shape cardiovasculary until I started HIT.  It totally shocked and confused my body because I am not used to this intensity level.  I really think this training will make all the different in the results I am looking for.  I started on the stair master at a moderate pace for 15 min (level 12).  Then for 10 sets (alternating) I would increase my intensity to level  20 for one minute and then back to level 12 for one minute (recovery stage). After 10 sets, finish off with 15 minutes at a moderate level (#12).  I learned that it’s very important to shock your body and change things up.  Your body gets used to repeated workouts, therefore, it’s crucial to change up your training style every so often.
 
When you start feeling like you are at a plateau and not seeing any results… definitely consider reevaluating your training philosophy. 

new study!
 
 
What Kind of Interval Recovery is Best? Use a low-intensity active recovery in between sprint intervals for maximum performance
by charles poliquin 
 
 
In order to maintain maximum performance throughout a series of sprint intervals, it is best to use either a passive recovery or low-intensity active recovery. By working at a higher intensity for the duration of your workout, you’ll reap the greatest training benefits.
 
 
 
A new study tested swimmers using passive, low-intensity, and high-intensity recovery periods during a set of eight 25 meter repetitions and a subsequent 50 meter sprint. The low-intensity and high-intensity recoveries lasted 2 minutes and were at 40 and 60 percent of the swimmers 100 meter speed, respectively.
 
 
Swimmers who performed a passive rest or an active rest of 40 percent had similar performance times, which were about 1 percent faster than those who had an active rest at 60 percent. Interestingly, blood lactate concentration was the same for all three rest protocols. This was thought to be due the long rest periods between intervals and shouldn’t necessarily be taken as a reason to use passive versus low-intensity active rest.
 
Researchers suggest that reasons for decreased performance with the 60 percent active recovery was that this level of intensity hinders the body’s ability to resynthesize creatine phosphate and glucose, the two energy substrates used in high-intensity anaerobic training.  This study illuminates the essential nature of appropriate work-to-rest ratios and rest period protocols when training the anaerobic system, whether by strength training or performing intervals. Train smart for the best results!