HIIT for stationary/recumbent bike?

Re:HIIT for stationary/recumbent bike? (Drew Price)

Tue, 24 Nov 2009 11:27:19 GMT

Sorry, just seen this.

It is very effective given the time it takes HOWEVER this is becuase it takes 4 mins. With any energy systems work you are in a position of diminishing returns and tabata is no exception.

doing it everyday wouldn't be a wise solution, by the same token if you do it for 20 mins you are certainly not doing tabata.

I would encourage everyone who is in the condition to do it, to give it a go but keep in mind if yo have a lot of weight to loose you are going to have to employ other tools as well such as:

Dietary changes
Other energy systems work like complexes etc
Longer stead state cardio (but not a lot!)

Re:HIIT for stationary/recumbent bike? (itsjustme)

Mon, 23 Nov 2009 11:45:03 GMT

DREW-how effective is tabata for fat burning in your opinion?
ive used in the past on the bike but not really over a long enough period
but it was a killer,panting,jelly legs etc

Re:HIIT for stationary/recumbent bike? (tom_e)

Tue, 10 Nov 2009 15:38:47 GMT

Im planning on doing my first bit of HIIT on the upright bikes this evening and most of the reading I've done seems to come in at around 30:90 sprint rest for beginners

Re:HIIT for stationary/recumbent bike? (Danny187)

Mon, 09 Nov 2009 21:47:22 GMT

I did a good 25 min interval on X - trainer i put it on level 13 then for 45sec -1 mins go flat out hard as you can around 300watts, then 1 min slow around 140 watts was an excellent workout, and i hate cardio

Re:HIIT for stationary/recumbent bike? (Drew Price)

Mon, 09 Nov 2009 18:39:58 GMT

cruise intervals aren't set and neither are HIIT intervals. The interval length you use reflects your needs and goals.

On the flip side, Tabata is a high intensity interval type training routine but the intervals are set which is why it has a name that is used.

Re:HIIT for stationary/recumbent bike? (adam_5kids)

Sun, 08 Nov 2009 00:58:59 GMT

drewsky

adam_5kids

since HIIT is a 2:1 ratio

Not necessarily, though the 2:1 is a commonly used one.

just wondering what other HIIT ratios are?? just because i been taught HIIT is a ration of 2:1 and cruise intervals are a ratio of 1:1

Re:HIIT for stationary/recumbent bike? (82porter)

Thu, 05 Nov 2009 23:00:15 GMT

...especially if you do it for 10-20min

Re:HIIT for stationary/recumbent bike? (82porter)

Thu, 05 Nov 2009 22:59:08 GMT

trust me if you go full tilt for 15sec you'll get your heart rate up

Re:HIIT for stationary/recumbent bike? (Drew Price)

Thu, 05 Nov 2009 22:53:49 GMT

adam_5kids

since HIIT is a 2:1 ratio

Not necessarily, though the 2:1 is a commonly used one.

Re:HIIT for stationary/recumbent bike? (adam_5kids)

Thu, 05 Nov 2009 19:29:38 GMT

82porter

i've started with 15sec hard, 15sec easy for 10min and added 1 min each session until i reach 20min total. working well so far

sorry to but in on your post! but. . . . .i would say 15 secs isnt enough as you havent got enough time to get your heart rate up or for it to drop back down. i would say your heart rate is pretty constant throughout the intervals

Re:HIIT for stationary/recumbent bike? (adam_5kids)

Thu, 05 Nov 2009 19:25:40 GMT

since HIIT is a 2:1 ratio. starting off i would do 1 min rest and 30 sec sprint, repeat 6-8 times

i would use the upright bike as advised by drewsky

Re:HIIT for stationary/recumbent bike? (Drew Price)

Thu, 05 Nov 2009 18:32:17 GMT

Depends upon fitness levels but you would be aiming for

30s on
30s off

repeats up to you but between 5-12 mins.

If your condition is against you then do

30s on
60-90s off.

Don't use a recumbent bike, use the normal one!

Re:HIIT for stationary/recumbent bike? (82porter)

Thu, 05 Nov 2009 13:47:11 GMT

i've started with 15sec hard, 15sec easy for 10min and added 1 min each session until i reach 20min total. working well so far

HIIT for stationary/recumbent bike? (monkeez)

Wed, 04 Nov 2009 10:49:02 GMT

Hi everyone,
I'm looking to start HIIT on either the stationary or the recumbent bike.
Does anyone have any intermediate routine suggestions?
I was thinking along the lines of 30 secs flat out followed by 90 secs intervals.

This type of cardio is a bit new to me, so any help is appreciated.

thanks