HIIT on the Precor Elliptical?

Deb wrote:

> It's me again. I've been doing the "interval" program on the Precor at
> the gym. Problem is, the machine is pre-set for two minutes low, two
> minutes high intensity. There is no way to change that. All I can
> change is the resistance level for the high and low.
>
> So, I've been doing 45 minutes on this thing, with 4 as the low and 7
> as the high. HR is about 145 on the low end and 160 at the high
> end...and I'm struggling in the second minute of the high intervals.
>
> Question is - aren't intervals supposed to be two different lengths?
> Like 30 seconds on the low, just enough to recover, and then 90 seconds
> full out max pain effort?
>
> Is the current routine doing anything for me? Furthermore, is it
> safe?
>
> I'd love to do this on the treadmill, but the treads at my gym don't
> even have intervals as an option. Pushing buttons to do it manually
> while running fast is not a possibility for me, as I have balance
> issues, and frankly, I can't concentrate that way while I am doing
> cardio anyway.
>
If you shorten the overall time for the program don't the intervals
shorten as well? You could do two 22 minute programs with 1 minute
intervals instead of 1 45 minutes with two minute intervals, no?

And I thought that 23 minutes of HIIT was the majuk number.

Lurker
 >> Stay informed about: HIIT on the Precor Elliptical? 

Deb wrote:
> John Doe wrote:>
> > Not necessarily...although most would only do one minute at high.
I'd
> say
> > you're overdoing it a bit, past the max on the high end for HR.
>
> The machine's display seems to agree with you....I guess I can tweak
it
> by putting out max effort for just one minute and tapering down my
> efforts for the second minute.

HIIT only relates to HR. If you get your HR past 90% for 20 sec
(190-195 for me) and taper off to 70% for 10 sec 8 times you should be
good to go. Think about it, I can only swim 4 mph all out and yet I'm
still getting the benefits I would be getting if I was running 15 mph.


Also, if you're going all out for 90 sec you're not really going all
out. In your best condition you'll probably only be able to go all out
for only around 30-40 sec.
 >> Stay informed about: HIIT on the Precor Elliptical? 

Deb wrote:

> It's me again. I've been doing the "interval" program on the Precor at
> the gym. Problem is, the machine is pre-set for two minutes low, two
> minutes high intensity. There is no way to change that. All I can
> change is the resistance level for the high and low.

I've done HIIT on the elliptical by setting it on manual and then
watching the clock. (I usually keep the level the same the whole time.)
I warm up for five minutes, and then when the clock says "5" I move my
legs as fast as the lumbering things will go for a solid minute. I'm
aiming for a 9 out of 10 on perceived exertion: harder than I like, not
as hard as if Hobbes' 600 pound girlfriend were after me.

When a minute passes (this takes five or six minutes of Perceived Time)
then I slow way down and gasp for breath and have a gulp of water and
recover a bit until another minute has passed, then I get back up to a
slow tempo, then back up to a regular tempo, then sprint again. Every
four minutes I sprint until I've done 4 of them, typically at minutes 5,
9, 13 and 17. If I'm feeling particularly strong I'll do another one at
minute 21, then recover, then wind down a bit and I'm off.

> So, I've been doing 45 minutes on this thing, with 4 as the low and 7
> as the high.

My HIIT never goes beyond 24 minutes. I figure if it's something I can
keep up then it isn't HIIT.

> HR is about 145 on the low end and 160 at the high
> end...and I'm struggling in the second minute of the high intervals.

I don't see how you can keep your hands pasted on the heart rate monitor
during a sprint, but assuming you can, I'd say it's better to go with
RPE than heart rate. An interval should be beyond your aerobic comfort
level.

> Question is - aren't intervals supposed to be two different lengths?
> Like 30 seconds on the low, just enough to recover, and then 90 seconds
> full out max pain effort?

You can make them be whatever you want them to be. I sometimes do my
HIIT outside running a short steep hill. I run up full tilt, then jog
down recovering, then back up again I go. It amuses all the neighbors.
Strictly speaking these are repeats, but it works pretty much the same
way on my body.

> Is the current routine doing anything for me? Furthermore, is it
> safe?

I don't know what 45 minutes on an elliptical trainer does for you, but
it does pretty close to nothing for me. I doubt it will hurt you,
though. I assume you have a reason for putting HIIT into your regimen.
I do it for several reasons and prefer it over long-slow low-impact
cardio like 45 minutes on the elliptical trainer. For one thing, I'm
doing something different every minute and it makes the time pass while
I'm on a stupid machine.

> I'd love to do this on the treadmill, but the treads at my gym don't
> even have intervals as an option. Pushing buttons to do it manually
> while running fast is not a possibility for me, as I have balance
> issues, and frankly, I can't concentrate that way while I am doing
> cardio anyway.

Our treadmills let you punch in a speed and press enter and it'll
transition with just three punches (i.e., <6 5 enter> will go fast, <3 0
enter> will go slow. That's more manageable than the older ones where I
had to keep hit the up or down speed key. But I did it on the old ones,
too, when artic breezes sent me inside. I prefer running the HIIT using
telephone poles or the hill method.

Mostly I do HIIT on my NordicTrack. It's not about what level I'm at or
what speed the machine goes, it's about how fast *I* go.

Delenn
 >> Stay informed about: HIIT on the Precor Elliptical? 

On 20 Jan 2005 13:52:57 -0800, "Deb" <MagicTentacle.RemoveThis@gmail.com> wrote:

>It's me again. I've been doing the "interval" program on the Precor at
>the gym.
firstly, i'd suggest you cross-post this to a more fitness oriented
news-group. running or bicycling would be a possibility.

having said that, let me throw in a few thoughts.

this whole HIIT concept has no support among any
of the world's endurance trainers. so, i'll have to
presume you're doing it to increase caloric usage
while exercising. you might think about the true
value in that. it's a piddly amount anyway.

HIIT trains mostly the anaerobic element (maybe i'm using
some wrong terms here but i'm close). most coaches
recommend this not be greater than 10% of your
training time/distance. the rest should be aerobic.

the idea is that the aerobic type exercise improves your
muscle ?mitachondria? and makes your heart grow
somehow to pump more per beat. after a while, you simply
are more fit and can go faster/longer. and if you go
faster/longer, what happens??? more calories used.
more improvement (altho naturally it tapers off).

anyway, do what you want. just something to think
about when you review your long term goals and
the short term ones you are using to get you there.
....thehick
 >> Stay informed about: HIIT on the Precor Elliptical? 

>
> Question is - aren't intervals supposed to be two different lengths?
> Like 30 seconds on the low, just enough to recover, and then 90 seconds
> full out max pain effort?

Not necessarily...although most would only do one minute at high. I'd say
you're overdoing it a bit, past the max on the high end for HR.
 >> Stay informed about: HIIT on the Precor Elliptical? 

On 20 Jan 2005 13:52:57 -0800, "Deb" <MagicTentacle.TakeThisOut@gmail.com> wrote:

>It's me again. I've been doing the "interval" program on the Precor at
>the gym. Problem is, the machine is pre-set for two minutes low, two
>minutes high intensity. There is no way to change that. All I can
>change is the resistance level for the high and low.
>
>So, I've been doing 45 minutes on this thing, with 4 as the low and 7
>as the high. HR is about 145 on the low end and 160 at the high
>end...and I'm struggling in the second minute of the high intervals.

If your rate of perceived exertion (RPE) is too high, then ease back
on the effort until you are able to cope comfortably. That doesn't
mean you have to lower the resistance on the machine, just slow down
the rate (intensity) that you are doing the exercise.

The hear rate (HR) does not appear to be particularly high, but that
will depend on your age and level of fitness.

>
>Question is - aren't intervals supposed to be two different lengths?
>Like 30 seconds on the low, just enough to recover, and then 90 seconds
>full out max pain effort?

Intervals can be what you want them to be. They can be varying levels
of resistance for set periods of time; they can be set periods of
intensity/pace for set periods of time, or they can be a combination
of both.

>
>Is the current routine doing anything for me? Furthermore, is it
>safe?

Provided you do it consistently and progressively, it can be of great
help to your cardio vascular (CV) conditioning. It certainly won't do
you any harm, unless you have a predisposing condition which could be
compromised.

You may be spending too much time on the CV part of your training
programme, which might be better spent on weight training. Try a whole
body weights session followed by perhaps 20- 30 minutes CV.

>
>I'd love to do this on the treadmill, but the treads at my gym don't
>even have intervals as an option. Pushing buttons to do it manually
>while running fast is not a possibility for me, as I have balance
>issues, and frankly, I can't concentrate that way while I am doing
>cardio anyway.

I find it is good for concentration and a wonderful foil for boredom,
if you operate the machines manually as opposed to the set programmes.
 >> Stay informed about: HIIT on the Precor Elliptical? 

"Deb" <MagicTentacle RemoveThis @gmail.com> wrote in news:1106257977.767808.101840
@f14g2000cwb.googlegroups.com:

> I'd love to do this on the treadmill, but the treads at my gym don't
> even have intervals as an option. Pushing buttons to do it manually
> while running fast is not a possibility for me, as I have balance
> issues, and frankly, I can't concentrate that way while I am doing
> cardio anyway.

Yup. Changing from full sprint to jog manually on a treadmill can be a bit
dodgy. I usually jump from the sprint to carry my weight on my arms and
then place me feet on the stationary floor whilst winding down the speed.

Its all a bit easier using the elliptical machines - although I find it
hard to work up to the same intensity.
--
Lordy
 >> Stay informed about: HIIT on the Precor Elliptical? 

Deb wrote:
> It's me again. I've been doing the "interval" program on the Precor
at
> the gym. Problem is, the machine is pre-set for two minutes low, two
> minutes high intensity. There is no way to change that. All I can
> change is the resistance level for the high and low.
>
> So, I've been doing 45 minutes on this thing, with 4 as the low and 7
> as the high. HR is about 145 on the low end and 160 at the high
> end...and I'm struggling in the second minute of the high intervals.

Read below.
BTW, you're supposed to be 'struggling' with intervals.

> Question is - aren't intervals supposed to be two different lengths?
> Like 30 seconds on the low, just enough to recover, and then 90
seconds
> full out max pain effort?
........
Variables and Guidelines for Interval Training
By Elzi Volk

Depending on your present athletic conditioning, there are different
factors you must consider when participating in an interval-training
program. Elzi details the basics.

A popular form of endurance training used for elite athletes is
interval training. However, this approach can be used in almost any
type of sport or exercise activity. Interval training entails
alternating short moderate periods of intense work with short to
moderate periods of less intense work. The intervals may be equal and
vary from several seconds to several minutes.

Repetitive bouts at a fast pace with brief periods of rest will develop
the aerobic system and can be performed in a shorter amount of time.
Although a single continuous session of exercise can deliver the same
aerobic benefits, many find that continuous endurance exercise is
boring. Intervals offer an alternative by intermittently changing the
pace and thus similar aerobic and anaerobic benefits can be achieved in
shorter time.

Depending on goals, interval training can be used for sports-specific
training or in a fat-loss program. In fact, several studies have
demonstrated that interval training results in a relative greater
decrease in body fat compared to continuous moderate-intensity aerobic
exercise.

Many sports participants (swimmers, cyclists, runners) include
intermittent high-intensity bouts of exercise in their training and
show significant improvements in performance over those who use only
long, low-intensity training bouts. The form of the activity should be
selected to fit the specific sport or exercise program by manipulating
the variables involved:

· Rate and distance of the high-intensity intervals.
· Number of repetitions and sets during each session.
· Duration of the low-intensity or recovery intervals.
· Type of activity during the recovery intervals.
· Frequency of interval sessions per week.

These variables must be adjusted for each individual or athlete and are
addressed below, followed by guidelines for various levels of
conditioning.

1. Determine a sufficient high-intensity rate. The most common method
is by monitoring the heart pulse rate. Each person should know what
their training pulse rate is based on their maximum heart rate (HRm).
This rate varies widely depending on age, general conditioning and
health risks. Ask your doctor or a qualified personal trainer for
information on how to determine this rate.

2. Duration of work interval. The distance or time of the work
intervals will depend on the individual. For example, sprinters,
football and soccer players may run short intervals (30-200 meters). On
the contrary, the long-distance runner may run anywhere from 200-1500
plus meter intervals. As well, a beginner with low functional capacity
should start with a one- to two-minute interval.

3. Repetitions and sets. Intervals can be repeated any number of times
depending on the individual's training goals and response. Generally,
the shorter and more intense the intervals, the greater the number of
repetitions and sets that should be performed. Those who have higher
conditioning and seeking increased endurance and speed should perform
higher-intensity and longer-duration interval training.

4. Recovery intervals. The duration of the recovery interval depends
greatly on the individual. Generally, the higher the work interval
intensity, the lighter or less intense the recovery interval.
Additionally, the shorter the interval, the longer the rest interval
relatively speaking. That is, for a 10-second max effort, you might
rest 20 times as long, or 200 seconds; for a 1-minute max effort, you
might rest 1.5 times as long or 1.5 minutes. As the individual becomes
more conditioned, he or she will be able to increase the intensity of
the work interval or decrease the duration of the recovery interval.
Monitoring the pulse rate can help determine when the person is
recovered and ready to start the next high-intensity interval.

5. Type of activity. Intervals can be performed on nearly any type of
equipment or outdoors. Low-impact activities such as the stair climber,
swimming or cycling may be preferable for those individuals who carry
extra bodyweight. Other activities include sprinting with jogging or
brisk walking for recovery intervals.

6. Frequency of intervals. The frequency of interval training will
depend on the individual's goals. An athlete training for swimming
competition may interval train nearly five to seven days per week. For
general conditioning, two to three times per week appears to be
adequate.

General conditioning (for general conditioning or those with low
cardiovascular fitness)

· High-intensity work intervals: start with 60-70% of maximum heart
rate (HRm), increasing to 75-85% as fitness improves. The work
intervals may last 2-3 minutes.
· Recovery intervals: 50-60% HRm. Duration should be at least equal to
the work intervals, or when pulse reaches the suggested heart rate.
· Repeat 5-10 times or a total workout of 15-25 minutes.

Intermediate

· High-intensity work intervals: 85-95% HRm; time varies depending on
goals, ranging from 60 seconds to 10 minutes.
· Recovery intervals: 75-85% HRm, varies the same as above.
· The shorter and more intense the interval, the greater number of
repetitions and sets. The longer the interval in time and distance, the
number of repetitions and sets should be reduced.

Advanced (anaerobic training)

· High-intensity work intervals: 85 to greater than 100% functional
capacity; duration is between 30 seconds and 4 minutes.
· Recovery intervals: 60-90 seconds, varies as above.
· Blood lactate responses are higher as is risk of musculoskeletal
injury because of high velocities and forces. A thorough warm-up is
advised.

(retrieved from archived web page; otherwise access is limited to
subscription)
 >> Stay informed about: HIIT on the Precor Elliptical? 

Lurker wrote:> > > >
> If you shorten the overall time for the program don't the intervals
> shorten as well? You could do two 22 minute programs with 1 minute
> intervals instead of 1 45 minutes with two minute intervals, no?

I haven't tested that but will give it a shot.

>
> And I thought that 23 minutes of HIIT was the majuk number.

I hadn't done any research on it until I was already at the 45 minute
mark. Only two weeks ago I decided to switch from 45 minutes of
straight work at a single resistance to the interval program. I'm
trying to lose weight and I'm not sure 23 minutes would be enough for
me.
 >> Stay informed about: HIIT on the Precor Elliptical? 

tabber wrote:>
>
> Also, if you're going all out for 90 sec you're not really going all
> out. In your best condition you'll probably only be able to go all
out
> for only around 30-40 sec.

Good to know....I'll play with the routine and see what I can do
better.
 >> Stay informed about: HIIT on the Precor Elliptical? 

Charles wrote:>
> If your rate of perceived exertion (RPE) is too high, then ease back
> on the effort until you are able to cope comfortably. That doesn't
> mean you have to lower the resistance on the machine, just slow down
> the rate (intensity) that you are doing the exercise.

Yes, I'll try that.

>
> The hear rate (HR) does not appear to be particularly high, but that
> will depend on your age and level of fitness.

I'm 37 and female. My level of fitness would be classified as
"medium.">

> You may be spending too much time on the CV part of your training
> programme, which might be better spent on weight training. Try a
whole
> body weights session followed by perhaps 20- 30 minutes CV.

I'm trying to lose weight which is why I have stepped up my cardio
training. Currently, I do weights for each body part 1 time a week,
with max intensity. My weight routine, I suppose, could be classified
as "powerlifting style." I've made great gains in strength in 2.5
months doing it that way.

Thanks for your advice.
 >> Stay informed about: HIIT on the Precor Elliptical? 

Lordy wrote:>
> Yup. Changing from full sprint to jog manually on a treadmill can be
a bit
> dodgy. I usually jump from the sprint to carry my weight on my arms
and
> then place me feet on the stationary floor whilst winding down the
speed.

I know that move well. Did it all the time years ago when I was a
treadmill runner and I needed to stop to drink my water or to rest for
a moment. I always felt like it was "cheating," however, to stop
moving for any length of time. Now I know that's ridiculous. I may
just give your technique a shot. It's time to get off the ellipitcal
and back into running already so I can start running outside in the
spring.
 >> Stay informed about: HIIT on the Precor Elliptical? 

Delenn wrote:>
> I've done HIIT on the elliptical by setting it on manual and then
> watching the clock. (I usually keep the level the same the whole
time.)
> I warm up for five minutes, and then when the clock says "5" I move
my
> legs as fast as the lumbering things will go for a solid minute. I'm

> aiming for a 9 out of 10 on perceived exertion: harder than I like,
not
> as hard as if Hobbes' 600 pound girlfriend were after me.
>
> When a minute passes (this takes five or six minutes of Perceived
Time)
> then I slow way down and gasp for breath and have a gulp of water and

> recover a bit until another minute has passed, then I get back up to
a
> slow tempo, then back up to a regular tempo, then sprint again.
Every
> four minutes I sprint until I've done 4 of them, typically at minutes
5,
> 9, 13 and 17. If I'm feeling particularly strong I'll do another one
at
> minute 21, then recover, then wind down a bit and I'm off.

Beautiful suggestion. I may just give this a try.

>
> I don't see how you can keep your hands pasted on the heart rate
monitor
> during a sprint, but assuming you can, I'd say it's better to go with

> RPE than heart rate. An interval should be beyond your aerobic
comfort
> level.

More excellent information.


> I don't know what 45 minutes on an elliptical trainer does for you,
but
> it does pretty close to nothing for me. I doubt it will hurt you,
> though. I assume you have a reason for putting HIIT into your
regimen.

I want my heart and lungs to get stronger. That's the main reason.
The second reason is for fat loss.

> I do it for several reasons and prefer it over long-slow low-impact

> cardio like 45 minutes on the elliptical trainer. For one thing, I'm

> doing something different every minute and it makes the time pass
while
> I'm on a stupid machine.

I have to say, 45 minutes is getting a bit tedious, even though I have
excellent music to motivate me.
 >> Stay informed about: HIIT on the Precor Elliptical?