I would like to add some HITT into my exercise routine. I know many people criticize the treadmill. However, is HITT better on a treadmill?
Or should I just run outside on the soccer field from one goal line to the other goal line and then jog back for another rep?
Also, how many hard intervals should I have per session? I plan to start with a 10 minute warm up jog then start HITT.
Last question is I am currently doing speedplay on Monday and Thursday over 4.0 miles. Then Friday doing HITT on treadmill (5 mins warm up then sprint for 1 minute rest for 1 minute). I was thinking of adding 2 more HITT sessions on Tuesday and Wednesday. Is 5 days of this routine good or too little?
Monday - 4.0 miles speedplay
Tuesday - HITT
Wednesday - HITT
Thursday 4.0 miles speedplay
Friday - HITT
Saturday - Rest
Sunday - Rest
My goal is to improve my score on the PARE test.
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If all you care about is your PARE score, anything that pushes you hard and changes things up will help. HIIT is fine. Outdoor training is better than the treadmill, but whatever works for you and keeps you exercising is fine.
But you should want overall fitness; cardio, strength, endurance, intervals, strong physio for any injuries you may have so nothing fails on your halfway through training. I'd worry less about the PARE and more about your overall fitness and health. If you're training hard to get stronger and faster, the PARE score will improve naturally. I don't see any weight training in your schedule, and that could hurt.
I know I'm hammering this point, but it's worth it. Remember the overall goal; Get through training, and to get ready for the field so you can go home every day.
@Luke: did you have many people in your class with PARE scores above 4:00 minutes but easily meeting the required standard when graduation came along? Also, are you able to PM how you prepared for the PARE especially when initially applying to the RCMP?
1 minute at 6.5 mph
1 minute at 8mph
1 minute at 11mph
drop and do 30 pushups (10 wide stance, 10 on my knuckles with elbows in, final 10 being diamond push-ups)
Repeat with no rest time until you've been doing this 20 to 25 minutes
I use that as my warmup and continue onto heavy weights after.
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