HIIT - How You're Raising HR

laurenbastug

I usually do elliptical or treadmill for my HIIT sessions. Is there a difference/benefit to choosing how to raise your heart rate? For example on the elliptical - I have my base speed/level and then when I do my “all out” I can raise my heart rate either through keeping the level but upping my speed or bumping up the level so it’s like pushing through mud so the speed actually decreases but in both instances, heart rate increases. I would think the bumping up the level would be more challenging on the muscles so perhaps more of a benefit, but was just curious.

stanmann571

laurenbastug wrote: »

I usually do elliptical or treadmill for my HIIT sessions. Is there a difference/benefit to choosing how to raise your heart rate? For example on the elliptical - I have my base speed/level and then when I do my “all out” I can raise my heart rate either through keeping the level but upping my speed or bumping up the level so it’s like pushing through mud so the speed actually decreases but in both instances, heart rate increases. I would think the bumping up the level would be more challenging on the muscles so perhaps more of a benefit, but was just curious.

On the elliptical, it should be both.

When I'm doing HIITish HR based intervals on the Elliptical, I typically do my rest cycles at 5-6 mph and 30-40% of peak machine intensity. When I push into work cycles, I push to 8-10 MPH and 65-75% of peak machine intensity. Don't bump up so high that you can't keep your minimum target speed.

As you get stronger, you'll be able to go higher and faster. At my best conditioning, I was doing rest at 7-8 mph and 50-55% and work at 9-12 and 80%.

laurenbastug

stanmann571 wrote: »

laurenbastug wrote: »

I usually do elliptical or treadmill for my HIIT sessions. Is there a difference/benefit to choosing how to raise your heart rate? For example on the elliptical - I have my base speed/level and then when I do my “all out” I can raise my heart rate either through keeping the level but upping my speed or bumping up the level so it’s like pushing through mud so the speed actually decreases but in both instances, heart rate increases. I would think the bumping up the level would be more challenging on the muscles so perhaps more of a benefit, but was just curious.

On the elliptical, it should be both.

When I'm doing HIITish HR based intervals on the Elliptical, I typically do my rest cycles at 5-6 mph and 30-40% of peak machine intensity. When I push into work cycles, I push to 8-10 MPH and 65-75% of peak machine intensity. Don't bump up so high that you can't keep your minimum target speed.

As you get stronger, you'll be able to go higher and faster. At my best conditioning, I was doing rest at 7-8 mph and 50-55% and work at 9-12 and 80%.

Ah okay got it - will keep that in mind.

Thanks!

Cherimoose

laurenbastug wrote: »

. I would think the bumping up the level would be more challenging on the muscles so perhaps more of a benefit.

That might benefit someone who does no strength training, but it's redundant for someone on a good, heavy lifting program, and might even impact recovery from it.

laurenbastug

Cherimoose wrote: »

laurenbastug wrote: »

. I would think the bumping up the level would be more challenging on the muscles so perhaps more of a benefit.

That might benefit someone who does no strength training, but it's redundant for someone on a good, heavy lifting program, and might even impact recovery from it.

Ahh so maybe that's why my legs usually filled like their filled with cement in the mornings