High intensity interval training
Jul 19, 2014, 10:49 am
#1
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High intensity interval training
Does anyone do high intensity interval training on the elliptical? Lately, I've been doing the following on an elliptical machine that has resistance levels from 1 to 25. I keep my steps per minute steady around 100-120:
5 mins warm up at resistance level 10
then 30 sec at level 15, followed by 30 sec at level 24. Repeat the 30/30 6-8 times, then 5 min cooldown at level 10.
I am sweating profusely afterwards and still feel warm and sweaty even after a cool shower for at least an hour.
A friend who is an athlete tells me this is a very effective workout, and it's the same high intensity interval philosophy that programs like Crossfit use.
Thoughts?
5 mins warm up at resistance level 10
then 30 sec at level 15, followed by 30 sec at level 24. Repeat the 30/30 6-8 times, then 5 min cooldown at level 10.
I am sweating profusely afterwards and still feel warm and sweaty even after a cool shower for at least an hour.
A friend who is an athlete tells me this is a very effective workout, and it's the same high intensity interval philosophy that programs like Crossfit use.
Thoughts?
Jul 19, 2014, 12:03 pm
#2
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No, but I do it on the stationary bike. I do this:
"Recent HIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking."
From here: How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"
At the moment consultant and physio have banned me from running due to achilles tendonopathy (or however it is spelt), so have been doing that quite religiously this week. Come the end of the session I am puffing and blowing and sweating like a good 'un. And am knackered at the end of the week.
Mosley did a BBC Horizon programme on it that was interesting and some of it is presented here. I think this is the video for it.
"Recent HIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking."
From here: How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT"
At the moment consultant and physio have banned me from running due to achilles tendonopathy (or however it is spelt), so have been doing that quite religiously this week. Come the end of the session I am puffing and blowing and sweating like a good 'un. And am knackered at the end of the week.
Mosley did a BBC Horizon programme on it that was interesting and some of it is presented here. I think this is the video for it.
Jul 19, 2014, 12:39 pm
#3
Join Date: Jul 2005
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Does anyone do high intensity interval training on the elliptical? Lately, I've been doing the following on an elliptical machine that has resistance levels from 1 to 25. I keep my steps per minute steady around 100-120:
5 mins warm up at resistance level 10
then 30 sec at level 15, followed by 30 sec at level 24. Repeat the 30/30 6-8 times, then 5 min cooldown at level 10.
I am sweating profusely afterwards and still feel warm and sweaty even after a cool shower for at least an hour.
A friend who is an athlete tells me this is a very effective workout, and it's the same high intensity interval philosophy that programs like Crossfit use.
Thoughts?
5 mins warm up at resistance level 10
then 30 sec at level 15, followed by 30 sec at level 24. Repeat the 30/30 6-8 times, then 5 min cooldown at level 10.
I am sweating profusely afterwards and still feel warm and sweaty even after a cool shower for at least an hour.
A friend who is an athlete tells me this is a very effective workout, and it's the same high intensity interval philosophy that programs like Crossfit use.
Thoughts?
Try "Tabata Intervals" which is eight rounds of work at 20 seconds with only 10 seconds of rest in between rounds. Work must be done at MAX intensity.
Great for travel since plenty of body weight movements can work in case you don't have access to equipment.
Sep 11, 2014, 1:37 pm
#4
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Join Date: Mar 2003
Location: Wyoming
Posts: 30,575
Not the ellpitical but I do intervals on the bike and the rower.
The key, and the hard part, is for a true maxiumal effort during the work sets. I find that a true 100% output is as much, or more, mental than it is physical.
The key, and the hard part, is for a true maxiumal effort during the work sets. I find that a true 100% output is as much, or more, mental than it is physical.