So I've been doing my HIIT on the treadmill and LOVING IT. I control my intervals by upping the speed for each level of effort. Problem. I'm getting pain in my tibial tendon. I think if I lay off the impact for a few weeks I can recover and work my way back into treadmill HIIT including running but its a no go for now. Obviously I need to switch to either the eliptical or the recumbant bike ad the injury I have is from running impact and a low impact cardio choice will avoid this problem. I just don't quite understand how to control the effort level on either one of these pieces of equipment. I mean, they're not like the treadmill where you just increase the speed and keep up with it right? Can some people post examples of their CARDIO HIIT on either of these. I don't really even understand the basics of how the eliptical works... how would I increase the levels? Or on the bike? Just pedal faster? That seems unreliable! I'm really upset because I've been making great progress on my cardio and I feel like this is a major setback!
I'm on C1W5D5 tomorrow.
Next cardio Friday a.m.
The more input I can get on this the better!
(thanks in advance)
Hey Kisha - I do all my cardio on a recumbent bike (not much of a runner). I just increase the level of resistance to vary the intensity. It doesn't take long to get used to. They'll work your quads more than anything.
I do 8, 8, 10, 11, 12, 14 // 10, 11, 12, 14 // 10, 11, 12, 14 // 10, 11, 12, 14, 16, 8 on the resistance (by minute). The bikes at my gym are pretty nifty - hopefully you can find something like them.
There is no fate but what we make for ourselves.
I am currently do my HIIT on an elliptical and trust me when I say that you can get a great workout with one. Of course every machine is different but I use a LifeFitness model. You set your own pace which appears on the monitor but you can adjust the resistance which also shows on the monitor. I do just like the book suggests...
2 minutes at level 5 (resistance level 5 and I pace it for an rpm of 75)
1 minute at level 6 (6/80)
1 minute at level 7 (7/85)
1 minute at level 8 (8/90)
1 minute at level 9 (9/95).... etc.
finally 1 minute at level 10 (10/100+)
1 minute at level 5 again (5/75)
The resistance you choose and the pace you set will obviously be different and should be something you feel comfortable with but still gives you a good workout. The elliptical can be challenging at first since you are setting your own pace and have to be continually adjusting to keep at your desired pace. Once you get the hang of it though... I think you will like it. Remember also that this aerobic workout is not suppose to be an additional leg workout so if the resistance is too much... just lower it and pick up the pace. Let us know how your workout goes tomorrow. Excellent decision to not push that injury. You'll be back to running before you know it.
Okay great thanks you guys!
Obviously I'll feel much better after I investigate and test run these machines tonight after UBWO.
Mark you address my specific concern which is that this should be cardio (aerobic) and not that other type of exercise that is muscle driven. um, you know what I mean right lol? I HOPE HOPE HOPE the machines at my gym show the pace that I set on them that will solve the problem altogether. I'm concerned that I'll slow down and not necesarilly realize that its happening.
I do both and it's right on what herc mentions. I will say this about the recumbant, go more for speed than for resistance. Especially on the cardio after leg day. You aren't look to gain more strength in your legs, you are really looking to shoot your heart rate up....so "must go faster" more than "must go harder".
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
I tried doing the HIIT on an elliptical and found it hard to really get to a high intensity. It's much easier to get to the intensities I need to get to on a bike or stair stepper. I did the stair stepper today and it was a really great workout.
krc are you using the elliptical that has the arms that move as well as the foot platforms?
I use a bike with a plan like the ones posted above, I increase intensity with each minute, then drop it back. It definitely gets my heart rate up!
champtster09- yes, the elliptical i use does have both
Running pounds the dickens out of my body (hips particularly). I use my elliptical for my cardio program. I can't imagine getting a more intense cardio workout. I'm absolutely soaked with sweat and begging for it to end. But I love it!
Set up the levels where they work for you, and watch your pace (rpms). Keep track of your total miles at the end. Try to beat that the next time. Keep a towel handy!
grub (week #7)
Here was my plan exactly for the Elliptical from my start at Day 1. I haven't used the Elliptical lately but the second chart is where I ended up by Challenge 3 (I think). I never used the Bike just the Elliptical and the Treadmill. Hope this helps.
Love you some you...PERSEVERE!
Ilpirata, I'm not very coordinated so treadmills are out for me and for some reason I just can't make friends with the short stride on the ellipticals so bikes are the ticket for me! I guess I'm in the minority prefering an upright. For some reason I always feel like I'm sliding out of the recumbants. I have a Precor and it offers multiple programs, 2 of which I utilize and REALLY like! It has an interval program which alternates between 2 adjustable workout levels minute by minute and a "Weight Loss" program which does the same but in 4 minute intervals. What I do is spin up my RPMs into the "Cardio" pulse zone during the lower resisitance intervals then slow down into the "Wt. Loss" pulse zone during the higher resistance intervals. Works great for me and I'm already noticing that I have to spin harder to reach "Cardio" and return more quickly to "Wt. Loss" than when I started out! Good luck!!!
roosed - When I first started BFL I had a big fear of being on the treadmill without holding on for dear life. By midstream of Challenge 2 I finally got over that fear and was running. Don't let your fears block your progress, use them to push you into new territory! :-)
Wow Sharon thanks so much! I'll be giving that elliptical workout a try. So far I'm happy with how its going on the bike. This is what I did this morning:
Minute 1&2 Resistance Level 2, RPMs in the 50's (level 5)
Minute 3 Resistance Level 4, RPMs in the 60's (level 6)
Minute 4 Resistance Level 6, RPMs in the 70's (level 7)
Minute 5 Resistance Level 8, RPM's in the 80's (level 8)
Minute 6 Resistance Level 9, RPM's in the 90's (Level 9)
Minute 7 Resistance Level 4, RPMs in the 60's (level 6)
Minute 8 Resistance Level 6, RPMs in the 70's (level 7)
Minute 9 Resistance Level 8, RPM's in the 80's (level 8)
Minute 10 Resistance Level 9, RPM's in the 90's (Level 9)
Minute 11 Resistance Level 4, RPMs in the 60's (level 6)
Minute 12 Resistance Level 6, RPMs in the 70's (level 7)
Minute 13 Resistance Level 8, RPM's in the 80's (level 8)
Minute 14 Resistance Level 9, RPM's in the 90's (Level 9)
Minute 15 Resistance Level 4, RPMs in the 60's (level 6)
Minute 16 Resistance Level 6, RPMs in the 70's (level 7)
Minute 17 Resistance Level 8, RPM's in the 80's (level 8)
Minute 18 Resistance Level 9, RPM's in the 90's (Level 9)
Minute 19 - 20 Resistance Level 9, RPM's in the 100's (Level 10)
Its been great so far and definately hitting my nines and ten.
Great information everyone! Just joined today and off to the gym for my first workout armed with a plan! wish me luck!
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