Hiit cardio

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Viewing 8 posts - 1 through 8 (of 8 total)
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  • #18045
    Bryan Cabral
    Participant

    How would you start out using hiit on an assault bike/airdyne? Using it for fat loss. Curious where to start with rounds and work/rest times and how to go about progressing it?

    #18062
    Anonymous
    Inactive

    How would you start out using hiit on an assault bike/airdyne? Using it for fat loss. Curious where to start with rounds and work/rest times and how to go about progressing it?

     

    Hello Bryan. The gym I train at the bike actually has a built-in program that gives you different kind of training options/setups to go for. Pretty much similar to these rowing machines which also have pre-programmed “workouts” or whatever you should call those.

    #18082
    BryceBahm
    Participant

    Safe starting point for most is 1:6 ratio of sprint to rest.

    Remember, HIIT is not typical interval training. You want a massive spike or output followed by a long rest. Because of accumulation of bi product you should be falling of in performance at some point.

    There’s a number of ways you can progress this but I tend to bias keeping total sets low and increasing sets over time before messing with sprint and rest time.

    #18170
    Joe
    Keymaster

    How would you start out using hiit on an assault bike/airdyne? Using it for fat loss. Curious where to start with rounds and work/rest s and how to go about progressing it?

    Perfect answer from Bryce. And if you’re looking for an exact number of sets to start with…it’s the same pretty much as everything else in the muscle building world, as little as possible to produce maximum results. So start low. Like 3/5 intervals, measure results and progress from there as needed

    #18283
    Bryan Cabral
    Participant

    ok how many days would you start adding it in a week?

    #18297
    Anonymous
    Inactive

    ok how many days would you start adding it in a week?

    It really depends on your situation and your goals. What exactly are you looking to achieve? Is cardio your main objective? If not I wouldn’t put too much emphasis on the progression per se, perhaps progressively increasing the duration and/or times per week but not the intensity.

    Also how much weight you need/want to lose, in what time etc. You also might need to consider how much other activity are you doing which will dictate how much cardio you need in the first place.

    #18308
    Bryan Cabral
    Participant

    [quote quote=18283]ok how many days would you start adding it in a week?

    It really depends on your situation and your goals. What exactly are you looking to achieve? Is cardio your main objective? If not I wouldn’t put too much emphasis on the progression per se, perhaps progressively increasing the duration and/or s per week but not the intensity.

    Also how much weight you need/want to lose, in what etc. You also might need to consider how much other activity are you doing which will dictate how much cardio you need in the first place.[/quote]
    I’ve been doing a couple liss sessions and I’m prepping a show within the next few months hopefully lose about 15-20 more lbs

    #18312
    BryceBahm
    Participant

    ok how many days would you start adding it in a week?

    Start at 2-3 sessions weekly and see how recovery / progress goes from there

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