Post: #1

I enjoy cardio in the gym and I practice HIIT (high intensity interval training), which is alternating between high bursts of energy (spiriting) and slower jogging and fast walking. Is this still an effective workout when done on the elliptical?

Post: #2

It's effective with just about any type of cardio.

And even lifting, for that matter. Personally I rarely, if ever, use cardio machines anymore, but the eliptical has always been my favorite.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #3

(03-03-2016 08:20 PM)Beyond Borders Wrote:  It's effective with just about any type of cardio.

Again, yes, it is effective. I've done it myself with good results. You can increase inclination, resistance, move faster, you get it.

Post: #4

Regular HIIT and a proper diet will work wonders on losing fat for those committed. You'll know you're on the right track when veins start popping out.

Post: #5

What's your opinion on doing fasted HIIT?

I go to the gym in the morning. wake up at 7, and by 7.45 im generally at the gym.
I don't feel very hungry at that time, even though I always force a small bit of food..

Post: #6

Not a problem doing HIIT in a fasted state. Your body will turn to your fat reserves sooner because of the lack of other energy resources like food. You might want to have a protein shake beforehand tho, just to protect your muscle tissue as much as possible.

Post: #7

The only cardio i do now is on the elliptical because its easy on the joints. Would also swim if I had a pool readily accessible to me

Post: #8

(03-04-2016 01:16 PM)CaptainChardonnay Wrote:  The only cardio i do now is on the elliptical because its easy on the joints. Would also swim if I had a pool readily accessible to me

Have you considered indoor spinning? The studio near my apartment actually has a lot of cute girls.

Post: #9

I can go way faster If I'm doing it in a stationary bike. On the elliptical seems like there is a limit, maybe in a better machine it would work better.

Post: #10

(03-04-2016 04:34 PM)Hendrixian Wrote:  I can go way faster If I'm doing it in a stationary bike. On the elliptical seems like there is a limit, maybe in a better machine it would work better.

Well that's when you increase the resistance setting.

Post: #11

Gonna revive this old thread since summer is upon us. Anyone else doing hiit to cut for the beach?

Lately ive been trying hiit on different machines, rows, bike, elliptical, and today at a track.

I'll usually aim to do 3 minute warm up, 20 secs all out, and then 10 second break and alternate that as much as i can, usually 3 times in a row then take a longer breaks after and try to get 3 again in a row aiming to do the interval 10 times.

At the track today I sprinted 40 yards, walked back and then did it again 10 times.

What are you guys doing?

Post: #12

Thats similar to Tabata intervals, which are 20 sec on 10 sec rest x 8 for 4 min total for each "tabata". You can use any form of exercise. Weights, cardio, calisthenics, kettle bells, etc.

Ill do this 1-2 times a week on my rower, not to cut specifically but as a component of my fitness regime.

Post: #13

Yeah its tabata. I looked online for intervals because i saw a bunch of different ones and came across it on wikipedia.

Post: #14

HIIT is effective regardless what you do. Word of caution - Tabata comes from the work of Dr. Tabata, a Japanese doctor who iirc studied the benefits of 20/10 on off exercise on a group of rowers. HIIT on/off training is not Tabata strictly speaking because of the conditions and exercise in the actual Tabata protocol.

On-off interval training has been around. I ran distance for varsity, and we did fartleks which were credited to the Swedes (or Finns?). You could also do 30/60, 60/120 (personally experienced during time in the military. Longer durations are better for building speed endurance).

Beyond fat loss, you want to ask yourself what your goals are. Training on an elliptical maybe better for the joints but there is no research, to my knowledge, that shows long distance runners that do trail/track running a large part (comfortable pace, good posture, and okay nutrition/stretching) suffer joint problems. Joint problems generally hit when you're in high acceleration, start/stop/turn sports, like basketball, soccer etc.

I don't like using an elliptical because running fast trains my body to move efficiently as a unit. And when you go about daily life, the way you walk conveys that discipline.

If you see swimmers playing soccer, you'll understand what I mean. On land, they're not very graceful. But yeah, good physiques otherwise.

Post: #15

When I was in track, I was a 400m varsity sprinter. Once a week we would do a workout that was killer to build sprinting endurance.

We would do the regular warm up then run

200m dash 30 second rest X 2
600m dash 1 minute rest
200m dash 30 second rest x 2

Cool down and stretching.

That was it. The whole practice lasted 45 minutes. If he didn't like the way we ran then we had to start from the beginning. That only happened once.

I don't think I can do that anymore but any sprint workout similar to that would be very effective at shredding some fat and overall fitness.

Post: #16

That sounds like a pretty sick routine. I'm going to try it next time i'm at the track!

Post: #17

Another variation on this: run a steep 60-second hill outdoors. With a heartrate monitor, I could reach max heartrate easier this way than with 200m sprints on the track. Jog down, repeat. Try to beat your time or heartrate on each rep.

When I lived in a tall building, I used to run up 16 flights of stairs. That's a short, intense workout, too. Leaves your throat dry, though.

The New York Times recently wrote about research comparing 1-minute of intense cardio (in 3 bouts of 20 seconds) to 45 minutes at an easy pace, finding similar results with each regimen. That's good news for anyone who finds distance running boring.
http://well.blogs.nytimes.com/2016/04/27...tion/?_r=0

I've recently adapted this to the elliptical trainer. Increase the resistance and go like crazy for 20 seconds. Feels like running through mud. In just a few weeks, it's already gotten easier.