while the elliptical is a gym-floor staple and solid cardio option, it’s probably not the first machine you think of when it comes to high-intensity interval training (hiit). the beauty of the elliptical is that you can adjust the resistance and incline to help you reach your peak intensities efficiently in order to maximize your workout, says higashi. “one of the downsides to doing an elliptical hiit workout is that you lose the potential benefits of your body having to adapt and react to the impact imposed on your muscles and joints,” says higashi. (see: why running can improve your bone health) you’re also moving in a single plane of motion on the elliptical, similar to running.
“your warm-up should last anywhere from eight to 12 minutes and consist of a gradual increase in intensity so that by the end of the warm-up, your rpe should reach a seven out of 10,” says higashi. length: in terms of how long your hiit workout should be, a minimum of 10 minutes (not counting the warm-up!) “if you’re a beginner, you may need to either decrease the work and increase the rest periods creating a ratio of 1:2 (i.e. (keep all this in mind if you take your hiit workout to the treadmill or track, too.) by playing with the timing of the intervals, you’re still working in a 1:1 work to rest ratio, but challenging your body to sustain longer periods of ‘on’ time to build your stamina.
but lately, the buzz in cardio training is high-intensity interval training (hiit), which alternates between very high-intensity bouts of exercise with either a low-intensity bout of exercise or complete rest. this training style is a departure from the 30 to 60 minutes of continuous steady-state cardio that most people do on cardio machines. while treadmills make it possible to increase speed and incline, and bikes allow you to increase speed and resistance, the elliptical trainer has additional features that allow you to increase speed, ramp height and resistance. if you can complete at least 30 minutes of low to moderate cardiovascular activity on any one of the cardio machines, then you are ready to hiit this workout, elliptical style.
spend five minutes pedaling at a low-to-moderate pace to increase body temperature and prepare the body for more intense work. then spend three minutes playing around with increasing the machine’s resistance level, ramp height, speed, or possibly a combination of these settings to find your true maximum effort. during the longer, low-intensity recovery phase, reduce the resistance, ramp height and speed to a pace that enables you to catch your breath. as your fitness level improves and you are able to recover faster than the suggested time, reduce the time that you spend in the recovery phase. stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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