Heart rate during upper body HIIT with dumbbells

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    Heart rate during upper body HIIT with dumbbells

    After reading some impressive results about HIIT with weights, I decided to try it myself. The program is as follows: 6 dumbbell exercises. (I chose 2 pushing, 2 pulling, and 2 legs.) Choose a light weight, like about 50% of your 1RM. Start with a 5-minute warm-up. Then begin with the first exercise. Do as many reps as you can in 30 seconds. Then 15 seconds rest. Then a second set of 30 seconds. Then a 15 second rest. Finish with a third set of 30 seconds. Rest for 1 minute. Now repeat the process with dumbbell exercises 2 through 6. Finish with a 3-minute cool-down.

    I wear a heart monitor, and here's what I find. When I am doing the upper body pushing and pulling exercises, I am sweating bullets, and I am panting by the end of each 30-second workout. I can hardly finish. But in spite of needing to catch my breath, my heart rate never climbs above about 109 BPM. When I do my two leg exercises, like squats and lunges holding weights, my heart rate climbs up to 138. I know that quads and glutes need a lot more blood, and my heart needs to pump harder to supply them, but I'm wondering if I am really doing HIIT with the upper body.

    When I do a different HIIT strictly on an exercise bike, my heart rate often goes up to above 150, (this, in spite of the fact that I'm 72, and my max heart rate is supposed to be about 148!) Over the course of this 23 minute workout, my average heart rate is about 128.

    So, do I need to change what I'm doing with weights, or is it okay to have a lower heart rate during upper body exercises?

    #2
    How does your heart feel when you do them?

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      #3
      Douglas72

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        #4
        Originally posted by Douglas72 View Post
        When I do a different HIIT strictly on an exercise bike, my heart rate often goes up to above 150, (this, in spite of the fact that I'm 72, and my max heart rate is supposed to be about 148!) Over the course of this 23 minute workout, my average heart rate is about 128.
        When doing HIIT exercises you have to do them at your maximum speed, as for Tabata it is better to choose free body exercises because with the weights you will never move fast enough to have all the benefits of that type of training

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          #5
          Thanks to both of you. My heart feels just fine, even when it's slightly above 150. All the formulae used for predicting max heart rate are just estimates. Everyone is different. But as to the exercise workout, I was referring to a recent study by North Carolina University showing that weight training in combination with HIIT burns twice as many calories as running. It is referenced in this article: https://www.menshealth.com/fitness/a...lypse-workout/

          My goal was to kill 2 birds with one stone: 1. Do two days/week of weight training, and 2. Knock off my HIIT aerobics for that day. All in less than 30 minutes! Maybe I was asking too much! ;-)

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            #6
            Try to do a Full Burpee Tabata, it's only 4 min, 8 cycles of 20 seconds of Full Burpee and 10 of rest, I assure you that if you really give the maximum in 4 minutes you see the stars

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              #7
              Originally posted by Fremen View Post
              Try to do a Full Burpee Tabata, it's only 4 min, 8 cycles of 20 seconds of Full Burpee and 10 of rest, I assure you that if you really give the maximum in 4 minutes you see the stars
              I don't think I'd just see the stars, I'd drop and go see on the other side of the curtain

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                #8
                Originally posted by PetiteSheWolf View Post

                I don't think I'd just see the stars, I'd drop and go see on the other side of the curtain
                But it makes the idea of ​​a true High Intensity Interval Training (HIIT)

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