reps for whoever explains how to do them on these machines. I'm new to the HIIT program.
reps for whoever explains how to do them on these machines. I'm new to the HIIT program.
I don't know on the stair climber but on a bike I would do 30 seconds all out and 30 seconds normal speed as one rep, when you can do 12 reps full strenght raise the bikes tension.
As far as I know, you're just needing to get your HR to 90-95% your MHR, so when I do it on an elliptical/rowing machine, I just go faster, sometimes if the machine can adjust quick enough, crank up the resistance. (For the high intensity) Then I slow back down, change resistance back down. Rinse, repeat. (Don't really rinse, that might be bad/awkward on the cardio machines :D :P)
if your gym has a stair climber (the ones that are like an escalator), they usually will have an interval setting on there. or, just turn it way up and down.
On the stairmaster,
low interval - have the resistance up really high so your step frequency is low
high interval - set the resistance very low so you have to basically tip toe non stop
On the bike,
low interval - medium resistance where you are pedalling at a comfortable pace
high interval - a couple directions you can go with these, either have a really high resistance where you have to pedal really hard just to keep it going, or very low resistance so your rpm is really high
I've recently been doing my HIIT on the stairmaster. Just doing what has basically been said. Starting the first few minutes at a decent pace, then cranking it up fully for about a minute. Repeating about 5 times.