HIIT and Heart Rate - JP Fitness Forums

GG300 · 07-20-2006, 06:59 AM

I started doing HIIT on the Lifestyle elliptical trainer today and it was the first time I monitored my heart rate as it reads right from the handles. I did 5 minute WU followed by 20 min of HIIT(1 min at 5 mph/ 1 min at 9 mph) and 5 min of CD. I noticed that my heart rate went up to 148 about half way through the sprints and dropped only to 141 slowly through the slower minute. My heart rate did drop to 125 two minutes into my CD. I was wondering if I am getting the full effect of the HIIT even though my heart rate is staying at a pretty constant level. I had been doing HIIT on a treadmill for several months but I never checked my heart rate so I have nothing to compare my results to.

Lost Dog · 07-20-2006, 07:38 AM

Don't worry about the heartrate. Go with perceived effort.

Scale of 1-10. Warmup. Interval at effort of 9 (10 being running from a lion). Slow down to level 6. Repeat.

Also, it's effort at the time of the exercise, so from day to day, speeds or tension may change, depending on how tired you are, when you last worked out, etc.

Here's a little article by CB on the subject of Ellipticals for fat loss...

Elliptical-Machine-is-Useless-for-Fat-Loss

Ogedei · 07-20-2006, 08:14 AM

I think running from a lion is like an 11 or 12.

But seriously, LD makes sense, and it was the response I expected when I opened this thread.

Unless you go in for testing and actually know what your HR and thresholds are, you might think you're working hard by the beats, but really aren't.

Og.

gobbla · 07-20-2006, 08:14 AM

LD nailed it. HR is just HR...not relivant to the protocol that you're doing.

Blackjack · 07-20-2006, 10:20 AM

"Paging Dr. Ballantyne, Paging Dr. Ballantyne. You have a call on the white courtesy phone...Paging Dr. Ballantyne..."

Heart Rate & Fat Loss

GG300 · 07-20-2006, 11:15 AM

Thanks for the input guys. I will check out the CB's article as well. The training program I am following gearing me up for a 5 and then 10k suggested only running 3 days a week and doing some other type of cardio on the other days until you build yourself up. Thats why I gave the elliptical a try.

GG300 · 07-20-2006, 11:22 AM

After reading CB's article it looks like I am headed back to the treadmill.

Blackjack · 07-20-2006, 02:37 PM

Bodyweight circuits, DB or BB complexes are great alternatives for traditional cardio when doing HIIT. Craig usually will recommend using a stationary bike or treadmill for HIIT, but he really prefers doing outdoor sprints on grass. Which is nice this time of year if you can find a place to do it. But try some of the bw circuits or complexes, they're a nice change.

Lisa~ · 07-20-2006, 02:40 PM

I like Blackjack's advice to do DB or BB complexes. Since you're training for a 10K and already running a lot, the variety would be good for you instead of just more running.

Lisa

djhaycock · 07-20-2006, 03:41 PM

Since you're training for a 5k and a 10k you may want to incorporate some speed work as well if you're not already. Doing intervals on a track or fartlek training would be very helpful in bringing down your overall mile time.

And I'm glad you found CB's article about not using the elliptical, it does give a false sense of work. I've found my best intervals come from the treadmill and an upright stationary cycle. Once the humidity dies down in S. Fl, I'm going to start using the track at my alma mater.

Good luck on your races!

GG300 · 07-21-2006, 06:32 AM

Blackjack and Lisa I will have to check out the DB and BB complexes as well as the body weight work. It sounds like it would be perfect on my non running days so that I would have something low impact for my knees.

Djhay I am still working on the endurance part of the training so that I can get to the point where I am running the whole 5k. This morning I came in at 32 minutes for 3 and 1/8 miles. I downloaded a training schedule from a cool runnings web sit and if I can keep up with the schedule by the Middle of August I will be running the whole 5k. Then I will start working on speed drills one day a week and more endurance runs for the 10K training on my other 2 running days. I have another 5K next week Saturday and I am hoping to run at least 2 1/2 miles of it.

Thanks for the advice everybody this is all uncharted territory for me.