How To Do HIIT Correctly

Well,HIIT, high-intensity interval training is a method that many follows to burn more calories than the traditional methods.
The goal of the method is to spike the heart rate to a maximum level in a certain period of time usually minutes and once it reach the peak,the next thing we have to do is to bring the heart rate to a normal level in a certain period of time.
For an example,many will run at a fast rate(scale of 10)on a treadmill and then slow it down to 1 and walk slowly to bring the heart rate to normal.The whole cycle is repeated few times.
The mistakes that many are doing is,they dont actually achieve the recovery state in that 1 minute walking period and without knowing they overwhelming the process and never really achieve HIIT but they assume they did.The best way to know if you're doing it correctly is by measuring the time taken for your heart rate to become normal.For some it might take 3 minutes and for some it might take 5 minute.Let say your heart rate takes 4 minutes to recover(from 140 beats/minute to 80 beats/minute),then the pattern that you should follow is 1 or 2 minutes of intense workout and 4 minutes of slow walk.That's the way of setting the correct pattern.(Those who train under us used to do 1 minute of intense and 2 minute of rest for first 3 weeks to make the body become adaptive to the process).If you're training alone,you can use this as a proper guideline to set the right pattern for your HIIT so that you're doing it in a right way.