HIIT/Sprints question

imcleish · 08-13-2007, 09:27 AM

Hi,
I'm currently doing 3 full body workouts/week doing 3 sets of 3 one day, 3 sets of 5 one day and 3 sets of 8 one day. workouts are lasting about 40-45 minutes/session with some rotator cuff, core and scapular work at the end. I've been running sprints on 3 of my 4 off days for somewhere between 15-20 minutes/session. I usually get in 10-12 sprints of 50 yards or so in that time. My question is this, is doing full body workouts and sprints 6 days week too taxing on my muscles and the CNS generally speaking? I usually lift on my lunch hour from work, so I'm wondering if it might not be a better idea to lift at lunch and then run that same day to allow for 4 full days off. I also take 5 days off from lifting after 4 weeks on to give my body a little break. My goals are to increase my strength and increase metabolism a bit to burn a bit of fat off. Currently eating very clean on a 50/30/20 (c/p/f) of 2600-2800 cals/day. Seeing good results, but starting to feel a bit run down. Thanks for any help...

SheLifts · 08-13-2007, 09:29 AM

where are you? i know most states are having an aweful heat wave (mine included) and i'm taking a beating myself from it.

also, from my POV, if you are doing sprints 3 days a week and full body 3 days also, that really incorportates to 6 days of full body workouts. sprints are anaerobic and involve every muscle the body has. i'd try to combine sprints on the same day as lifting so that your muscles are getting more time for rest between workout days. (not necessarily doing those back to back, one at lunch and do the sprints later in the evening when it starts to cool outside.)

imcleish · 08-13-2007, 09:37 AM

I live in Michigan. It's been horrible here so I've been doing my running about 9:00 at night. I was thinking of lifting at noon or so and then going running about 8-9 pm on the same day. maybe even run and lift on the same day 2 days/week and then have one lifting day and one running day which would bring it to 4 days/week..

SheLifts · 08-13-2007, 09:38 AM

i think that's more reasonable and allows more recovery time.

imcleish · 08-13-2007, 09:44 AM

ok, so maybe go like this:

Sunday-lift
Monday-sprints
Tuesday-off
Wednesday-lift early, sprints night
Thursday-off
Friday-lift early, sprints night
Saturday-off

how much time should i allow between my lifting and running? 6 hours?

thanks for your help...

SheLifts · 08-13-2007, 09:50 AM

I'd think that was a person to person deal. Your body might not need as much rest as someone else. You'll be able to tell when you get out there to sprint.

You're very welcome.

08-13-2007, 09:27 AM	#1
imcleish Registered User Join Date: Jul 2006 Posts: 45	HIIT/Sprints question Hi, I'm currently doing 3 full body workouts/week doing 3 sets of 3 one day, 3 sets of 5 one day and 3 sets of 8 one day. workouts are lasting about 40-45 minutes/session with some rotator cuff, core and scapular work at the end. I've been running sprints on 3 of my 4 off days for somewhere between 15-20 minutes/session. I usually get in 10-12 sprints of 50 yards or so in that time. My question is this, is doing full body workouts and sprints 6 days week too taxing on my muscles and the CNS generally speaking? I usually lift on my lunch hour from work, so I'm wondering if it might not be a better idea to lift at lunch and then run that same day to allow for 4 full days off. I also take 5 days off from lifting after 4 weeks on to give my body a little break. My goals are to increase my strength and increase metabolism a bit to burn a bit of fat off. Currently eating very clean on a 50/30/20 (c/p/f) of 2600-2800 cals/day. Seeing good results, but starting to feel a bit run down. Thanks for any help...
imcleish Registered User Join Date: Jul 2006 Posts: 45	Current Status: Height: 5'11", Weight: 180, Bench: 310, Hang Clean: 265, Deadlift: 420

08-13-2007, 09:29 AM	#2
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	where are you? i know most states are having an aweful heat wave (mine included) and i'm taking a beating myself from it. also, from my POV, if you are doing sprints 3 days a week and full body 3 days also, that really incorportates to 6 days of full body workouts. sprints are anaerobic and involve every muscle the body has. i'd try to combine sprints on the same day as lifting so that your muscles are getting more time for rest between workout days. (not necessarily doing those back to back, one at lunch and do the sprints later in the evening when it starts to cool outside.)
	Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

08-13-2007, 09:37 AM	#3
imcleish Registered User Join Date: Jul 2006 Posts: 45	I live in Michigan. It's been horrible here so I've been doing my running about 9:00 at night. I was thinking of lifting at noon or so and then going running about 8-9 pm on the same day. maybe even run and lift on the same day 2 days/week and then have one lifting day and one running day which would bring it to 4 days/week..
imcleish Registered User Join Date: Jul 2006 Posts: 45	Current Status: Height: 5'11", Weight: 180, Bench: 310, Hang Clean: 265, Deadlift: 420

08-13-2007, 09:38 AM	#4
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	i think that's more reasonable and allows more recovery time.
	Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

08-13-2007, 09:44 AM	#5
imcleish Registered User Join Date: Jul 2006 Posts: 45	ok, so maybe go like this: Sunday-lift Monday-sprints Tuesday-off Wednesday-lift early, sprints night Thursday-off Friday-lift early, sprints night Saturday-off how much time should i allow between my lifting and running? 6 hours? thanks for your help...
imcleish Registered User Join Date: Jul 2006 Posts: 45	Current Status: Height: 5'11", Weight: 180, Bench: 310, Hang Clean: 265, Deadlift: 420

08-13-2007, 09:50 AM	#6
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	I'd think that was a person to person deal. Your body might not need as much rest as someone else. You'll be able to tell when you get out there to sprint. You're very welcome.
	Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

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