Annual Flash Sale › Forums › Anything Else › Hiit cardio
- This topic has 7 replies, 4 voices, and was last updated 2 years, 4 months ago by
BryceBahm.
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February 16, 2020 at 12:22 am #18045
Bryan Cabral
ParticipantHow 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?
February 16, 2020 at 4:28 pm #18062Anonymous
InactiveHow 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.
February 17, 2020 at 11:11 am #18082BryceBahm
ParticipantSafe 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.
February 19, 2020 at 11:24 am #18170Joe
KeymasterHow 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
February 22, 2020 at 6:35 pm #18283Participantok how many days would you start adding it in a week?
February 23, 2020 at 8:22 am #18297Inactiveok 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.
February 23, 2020 at 1:37 pm #18308Participant[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 lbsFebruary 23, 2020 at 4:39 pm #18312Participantok 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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