Interval Training

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tchacko1234
tchacko1234 Posts: 3 Member
edited December 2024 in Fitness and Exercise
I started doing interval training using elliptical for two weeks. Often find myself in red line...both on low and high intensity. Is that normal? Am I pushing too hard? Should I increase time in low intensities level? Also any tips for interval type training? Usually 30 min high, 1 min low.

Replies

  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    What's the red line?

    Hiit is supposed to be more or less hitting 80-99% of your max any ways.

    You know your body, if you feel like you're gonna die on the machine, then take it down a notch.
    Otherwise keep it up.
    I love hiit.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You're doing it wrong. Do some research on intervals and get a better feel for your on/off durations.
  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    Op, go slow and steady for a minute and balls to the walls the next minute.
    You're not supposed to be constantly hitting 90%.

    It's called interval training for a reason bro.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    edited May 2016
    OP probably meant 30 sec on high. Not min.

    Here are some interval training you can do on the elliptical

    interval_workouts_infographic.png

    If you can hold the speed for 30 min high, it isn't an interval. perhaps you meant 30 sec?
    If your high intensity is "redlining", that's normal.
  • filovirus76
    filovirus76 Posts: 156 Member
    To those responding that the OP is not doing HIIT, not all interval training is HIIT. HIIT is only a subset of interval training. Longer, slower intervals are just as important, especially for building stamina and endurance.
  • auddii
    auddii Posts: 15,357 Member
    filovirus76 wrote: »
    To those responding that the OP is not doing HIIT, not all interval training is HIIT. HIIT is only a subset of interval training. Longer, slower intervals are just as important, especially for building stamina and endurance.

    But 30 minutes/1 minute? I'd call that more steady state cardio with a short cool down...
  • filovirus76
    filovirus76 Posts: 156 Member
    auddii wrote: »
    filovirus76 wrote: »
    To those responding that the OP is not doing HIIT, not all interval training is HIIT. HIIT is only a subset of interval training. Longer, slower intervals are just as important, especially for building stamina and endurance.

    But 30 minutes/1 minute? I'd call that more steady state cardio with a short cool down...

    I'm guessing the OP meant intervals of 30 sec high, 1 min low.
  • hill8570
    hill8570 Posts: 1,466 Member
    Assuming you meant 30 sec high / 1 min low. Might need to extend the "low" period a bit -- depends on how you feel. The key for that style of workout is to recover enough to be able to go max-effort during your "high" phase. If the "low" phase is too short, you're not going to be able to go max-effort, especially in the later intervals. I wouldn't necessarily worry about the heart rate -- how you feel is generally a better gauge of effort.
  • tchacko1234
    tchacko1234 Posts: 3 Member
    Sorry everyone 30 Sec High, 1 min low intensity. Sorry for the mistake. rbd9m1vdzq2r.png
  • tchacko1234
    tchacko1234 Posts: 3 Member
    I have the scosche rhythm plus ...super accurate, and using a third party HR tracking. Thanks for all the tips everyone!!
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    hill8570 wrote: »
    Assuming you meant 30 sec high / 1 min low. Might need to extend the "low" period a bit -- depends on how you feel. The key for that style of workout is to recover enough to be able to go max-effort during your "high" phase. If the "low" phase is too short, you're not going to be able to go max-effort, especially in the later intervals. I wouldn't necessarily worry about the heart rate -- how you feel is generally a better gauge of effort.

    I do this occasionally; short, punchy hill repeats, very high effort on the way up, not enough time to fully recover on the way down. I do hill repeats every Tuesday, and that sort of workout once a month. It's good for racing and group rides (which I don't do much of) because sometimes you'll need to close a gap, and then keep up.

    I don't think people will benefit much from HIIT until they've done enough cardio to get a feel for it and how their body responds to it, and have a specific goal, a thing they're trying to improve with that type of workout. Most people will benefit more from longer, moderate exercise.
  • kcjchang
    kcjchang Posts: 709 Member
    Are your zone setup based on LTHR test? One should be able to hold Z5 for thirty to sixty minutes. Thirty minutes is typically used because outside of competition, it gets pretty hard mentality to do an hour test. If you're using 220 - age, max recorded HR, or some other estimate, do a LTHR test and set your zones correctly. You might be over cooking it. Also note, HRM is pretty much useless at intensity over Z5 and should be based on RPE. There's not much reason to do them regularly.
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