HIIT on a crosstrainer

olaola

Am thinking of starting this tomrw. So, from what I'm reading, I should do a 1:2 ratio - i.e. max for 30 secs, rest for 60 secs? So warm up about 5 mins, HIIT for about 10 - 15 mins, and cool down for about 5? Is this correct?

I like the idea of doing this on the crosstrainer as I don't have to adjust the settings as I would if I was on a treadmill. I'd just increase my effort. I run outside 2 - 3 times a week, HIIT isn't really an option for most evenings as I'm running with the dog, I dunno if she'd appreciate being tugged along and then stopped every minute or so!

TommyKnocker

olaola wrote: »

Am thinking of starting this tomrw. So, from what I'm reading, I should do a 1:2 ratio - i.e. max for 30 secs, rest for 60 secs? So warm up about 5 mins, HIIT for about 10 - 15 mins, and cool down for about 5? Is this correct?

I like the idea of doing this on the crosstrainer as I don't have to adjust the settings as I would if I was on a treadmill. I'd just increase my effort. I run outside 2 - 3 times a week, HIIT isn't really an option for most evenings as I'm running with the dog, I dunno if she'd appreciate being tugged along and then stopped every minute or so!

Hi olaola

Yep, what you described is pretty much HIIT. Just make sure that you 30 seconds hard as as hard as you can go. Don't hold back at the start to make sure you reach 15 mins. IMHO even if you only lasted 5 minutes first time out going flat out, this would be better than 15 minutes of half hearted effort. You can always build up to the 15 minutes.


Best Regards,

M

Joan Fontaine

HIIT is the best! I lost loads of weight doing it and it's great because it's so much more interesting that just jogging along at the same pace for ages - can get mind numbing.

Good luck and have fun!

olaola

Thanks Guys
I did a fun-run last night, and turned my ankle over in a pothole! So I might give it a skip today. But will defo do it on Monday.

TommyKnocker

Hi olaola

Just to stop you getting bored, the Concept II rower is another piece of equipment that lends itself to HIIT training. No adjusting like on a threddie

Simply row hard the row slow, rinse and repeat till you are f*uked


M

flywheel

B-Builder wrote: »

the Concept II rower is another piece of equipment that lends itself to HIIT training...

deffo... i flip the display to show the WATT graph to get a nice visual representation of the power output during the active and recovery phases of the intervals...

using the Bar Chart display option:

TommyKnocker

flywheel wrote: »

deffo... i flip the display to show the WATT graph to get a nice visual representation of the power output during the active and recovery phases of the intervals...

using the Bar Chart display option:

Hi Flywheel

Is that on a PM3 or PM4 monitor? Looks much more up to date than the monitors on the CII's in my gym.

I usually just row for distance. I do 12 x 80 seconds on with 60 seconds recovery after a 10 min warm up and try to hit at least 370m in each 80 second interval. Not sure whether this is good or bad but it wipes me out :D

I take a 5 minute break and the row steady for 5km in around 20 mins @ about 22-23 SPM.


M

flywheel

Hi, they have the PM4's where I am... but accoring to the Concept 2 website the PM 3 should allow you to view the WATT graph power output too...

Ref Features - Performace Data info:
PM 4 Overview
PM 3 Overview

I hit 'Just Row' then cycle through the display options by pressing 'Change Display' until the WATT bar graph appears... unless there is a more recent firmware/software update for the PM 3 you are using that adds it in...

olaola

Sure I'll try both, rowing & cross trainer, (not on the same day ) and maybe mix it up a bit.

Cipher

I normally use the cross trainer for 35 minutes for HIIT.

Warm Up: 5 minutes
Flat Out: 30 seconds
Normal: 90 seconds
Cool Down: 5 minutes

It is easier to use the centre bars/heart beat sensors for high intensity and switch back to striding mode.

If you start on an odd minute, each burst will be on an odd minute.

e.g warm up for 5 minutes, 30 seconds burst, next burst at minute 7, then 9 and so on.

I normally have no incline with increased resistance.
Flat out is between 230-240 strides pm and normal is between 180-190.

olaola

Jaesus! Just back from the gym. Still sweating!! I followed Cipher's suggestion. Did it for 25 mins, flat out at about 260, and recovery at about 130. Incline of 10 and resistance of 8. I was like a drunk toddler wandering over to the water machine afterwards.

Didn't think I'd sweat so much from just a 25 mins session. Well impressed, will keep it up and see how I go. Thanks for all the advice

Cipher

olaola wrote: »

Jaesus! Just back from the gym. Still sweating!! I followed Cipher's suggestion. Did it for 25 mins, flat out at about 260, and recovery at about 130. Incline of 10 and resistance of 8. I was like a drunk toddler wandering over to the water machine afterwards.

Didn't think I'd sweat so much from just a 25 mins session. Well impressed, will keep it up and see how I go. Thanks for all the advice

makes such a difference over just 25 mins at normal pace.

**Timbuk2**

Sorry to hijack the thread, but I do HIIT on the crosstrainer as well and I have a quick question.

I know HIIT is the best for weight loss, if done correctly, but is it better for increasing fitness, if you know what I mean? I'd imagine it isn't as fitness is increased by aerobic exercise, but HIIT is more anaerobic, as far as I know.

Seillejet

Hi guys,


This has caught my interest as a couple of people have recommended. Anyone got a link to HIIT training?

olaola

**Timbuk2** wrote: »

Sorry to hijack the thread, but I do HIIT on the crosstrainer as well and I have a quick question.

I know HIIT is the best for weight loss, if done correctly, but is it better for increasing fitness, if you know what I mean? I'd imagine it isn't as fitness is increased by aerobic exercise, but HIIT is more anaerobic, as far as I know.

I'd assume it's similar in theory to Fartlek, so I'd say it does?

Cipher

Seillejet wrote: »

Hi guys,


This has caught my interest as a couple of people have recommended. Anyone got a link to HIIT training?

this article might help explain:
http://findarticles.com/p/articles/mi_m0801/is_2_69/ai_n24220136/

Seillejet

Cipher wrote: »

this article might help explain:
http://findarticles.com/p/articles/mi_m0801/is_2_69/ai_n24220136/

Cipher thanks for posting the link.

I have always been a steady as she goes type and just do the half hour on the cross trainer but this sounds like its worth a go.

Anyone noticed big results over time?

**Timbuk2**

Is it 30 seconds at max, and 60 seconds at rest, or is it 60 seconds at max, and 30 seconds rest? I did HIIT on the cross-trainer yesterday, and found it very tough (I only lasted 15 minutes, and I'd be fit enough!) but I noticed that although my heart rate was high during the max efforts, it dropped fairly quickly when resting (even though my exertion still felt like I was working hard!) - which makes me wonder if my 'rest' was too long - I was doing 30 seconds at max, 60 seconds rest.

olaola

**Timbuk2** wrote: »

Is it 30 seconds at max, and 60 seconds at rest, or is it 60 seconds at max, and 30 seconds rest? I did HIIT on the cross-trainer yesterday, and found it very tough (I only lasted 15 minutes, and I'd be fit enough!) but I noticed that although my heart rate was high during the max efforts, it dropped fairly quickly when resting (even though my exertion still felt like I was working hard!) - which makes me wonder if my 'rest' was too long - I was doing 30 seconds at max, 60 seconds rest.

Ratio of 1:2 - Max for 30 secs, rest 60 secs - here is a good site with timings:
http://www.intervaltraining.net/HiitTraining-30.html