How do you log HIIT on the elliptical?

gracienkaidens_momma

I have been wondering this and can't seem to get an answer. I plan on doing a 15 minute HIIT workout tonight. Should I just go by the calorie burn it says on the screen? I don't know if that's accurate or not. I have a HRM but it's not reliable (strap always falls off).

polo571

I do HIIT 3 times a week. I do 30 second sprint and then 1 minute slow down. After I do 15 sprints I then do 20 minutes of steady cardio and then 5 minute cool down. I have a HIIT routine and if yah want I will send it to you.

NoAdditives

I go by what the machine says and I eat all my exercise calories. It hasn't hindered my weight loss at all.

Bigpelly8

I do my HIIT on the elliptical, so I just add it under cardio-Elliptical

bparsont

I use PreCor Elliptical and I also go by what the machine says. A 30 min workout on this particular machine burns 340 calories on level 1 which is the easiest resistance.

gracienkaidens_momma

Thanks, Polo and Noadditives. I would love to see your routine Polo. Please send it to me. NoAdditives - I try to just eat half of my exercise calories. I am not really losing so maybe I should eat more. Not sure. That is cool you can eat all of them and it doesn't hinder your weight loss. I might try it for a couple days. Calorie staggering I heard works great.

gracienkaidens_momma

No additives- I will log what the machine says. Thanks.

polo571

Whether you're 20lbs overweight or 5lbs overweight, a HIIT workout
routine can help you burn belly fat fast. In my opinion, it's the best
cardio for weight loss. While you can achieve your weight loss goal by
combining diet, strength training, and even steady state cardio, HIIT
can take your fat burning to the next level.
What is HIIT?
HIIT stands for high intensity interval training. The basic premise
behind HIIT is that you work really hard for a short burst and then have
an active recovery period. Generally speaking, you may sprint for 30
seconds and then jog or walk for 1 minute. You would repeat this workout
routine numerous times for the best effect.
The Benefits of HIIT
A HIIT workout offers myriad benefits. First, HIIT provides a great
workout for your legs. If you perform HIIT a few times per week, you
probably don't even need to do strength training for your legs, unless
you have a desire for bigger legs. More importantly, HIIT really ramps
up fat burning. The intense intervals allow for the release of fatty
acids into the bloodstream. Additionally, HIIT results in increased HGH
levels. HGH is a hormone that burns fat while preserving muscle.
Finally, and possibly most importantly, HIIT results in EPOC, an
after-burn effect which causes you to burn calories for hours after your
workout is completed.
The Drawbacks of HIIT
HIIT is not perfect in every way. The main drawback is that you can't
perform this routine every day. Overtraining is a serious problem,
especially if you perform strength training for your legs as well. If
your muscles are tired, you are probably better served doing a slow
paced steady state cardio routine on that particular day.
Sprint Interval Length
There are a few components of HIIT that you can vary. The first is the
length of the sprint intervals. Shorter intervals of 15-30 seconds allow
you to exert more effort during the sprints. This increased level of
effort will result in a stronger release of HGH. Additionally, these
shorter intervals will release more fatty acids into the bloodstream.
Longer intervals of greater than 30 seconds require more perceived
effort. These result in a greater number of calories burned.
Additionally, these longer intervals deplete glycogen levels (carbs)
allowing your body to burn more fat after the completion of a workout.
Recovery Length
The recovery length also impacts the effects of HIIT. This is the
walking or jogging portion of the workout that allows your muscles time
to recover. The length of recovery is relative to the sprint interval.
If you sprint for 30 seconds and recovery for 30 seconds, the ratio is
1:1. If you sprint for 15 seconds and recover for 45 seconds, the ratio
is 3:1.
The longer the recovery in relation to the sprint interval (2 or 3:1),
the more effort you can exert in the next interval. This increased
effort will again result in a stronger HGH release. Additionally, longer
recovery reduces the risk of overtraining.
A short recovery relative to the sprint interval (1:1) results in lactic
acid buildup, glycogen depletion, and a greater after-burn effect
(EPOC). However, this can lead to a greater risk of overtraining.
The Best Cardio For Weight Loss
In my opinion, the best cardio for weight loss combines these HIIT
workout routines resulting in a strong HGH release, release of fatty
acids, glycogen depletion, and calorie burning. The first part of the
workout is short interval HIIT with a long recovery ratio. For these
intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This
releases fatty acids and increases HGH levels. I prefer to warm up for 2
minutes and then perform 8 sets of this type of HIIT for a total workout
of 10 minutes.
For the second phase, I perform 25 minutes of steady state cardio (light
paced jog or exercise bike). This provides an active recovery for your
muscles. Additionally, steady state cardio helps burn the fatty acids
that short interval HIIT released into the bloodstream.
The final phase is performing long interval HIIT with short recovery
periods. This will fully deplete your body of glycogen allowing for a
greater after-burn effect and fat burning once your workout is complete.
I perform 1 minute sprint intervals with 1 minute of jogging. The sprint
intervals for this portion are not as intense as the first phase, by
necessity as your muscles will be slightly tired. It's best to keep this
final phase to around 10 minutes as well.
So there you have a 45 minute HIIT workout that I believe is the best
cardio for weight loss. This routine should allow you to burn belly fat
fast no matter how close or far you are from your ideal weight.
Not Your Average Fitness Tips
1. A HIIT workout is the best cardio for weight loss.
2. Vary the sprint intervals to increase HGH levels or deplete
glycogen for greater fat burning.
3. Vary the recovery intervals to increase HGH or burn more
calories as well as compensate for possible overtraining.
4. Combine the different forms of HIIT as follows for a great
workout: 10 minutes of short interval HIIT, 25 minutes of steady state
cardio, 10 minutes of long interval HIIT.

elfie9863

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