Lost about 50 lbs (6' tall, went from 245 to 195) recently with a mix of diet, weight trining and, 'normal' cardio. I think part of that time I probably just wasn't eating enough though, cuz even though I look much better my body composition is still poor, I think my bf% is in the high 20's.
Right now I'd like to focus more on targeting body fat and maintaining muscle (as opposed to just losing weight as fast as I can) with a goal of getting my bf% under 15%. I'd like to start an HIIT routine on my stationary bike, and I'm just looking for some suggestions. To start out I was thinking something like:
4-6 min warm up low intensity
30 sec high
1 min low
4-6 min cool down
then gradually increase the number of repetitions (or maybe move to 1min/2min cycles) as I improve. Any thoughts on this? One other main question I had is, when doing high intensity should I up the resistance level on the bike as well, or keep it the same and just pedal faster/harder? Does this matter or is it just about where your heart rate is during that time?
Thread: starting HIIT on stationary bike
06-05-2011, 01:59 PM #1
starting HIIT on stationary bike
06-05-2011, 02:03 PM #2
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Also, you just pedal faster. You can increase intensity for more intense exercise overall, but not when you start going faster.-ARRIVE
*Furiously packing sht since 1991.
06-05-2011, 03:06 PM #3
06-05-2011, 03:09 PM #4
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Whenever I do HIIT on a stationary bike I start at level 7 and warm up and it is also my rest level. When I go into the intense part I move to level 14, then back to 7, repeat. I think the key is to be pushing yourself with this every time you do it to do more. When I first began I could only do about 5 rounds before I was spent, you just have to push through that mental barrier where you don't think you can any more and progress will comeSmolov Veteran
06-05-2011, 04:56 PM #5
06-06-2011, 08:36 PM #6
Just finished my first session... holy S***!
That was about perfect for me I think...perfect as in I made it through but just barely and thought I was going to die afterwards
I'm thinking about alternating days of doing this with days of doing ~20min steady 'target zone' cardio + lifting to maintain muscle. Does this sound like a good overall routine (again my goal is optimizing to cut BF%), or is the extra cardio on lifting days overkill?
06-06-2011, 11:24 PM #7
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I think your reps and warmup for HIIT are great. The best ratio from what I have read on here is 36s medium intensity and 24s all out. I cant do that but I have made my way to 45s - 24s. I would recommend treadmill or stair climber over bike though. Including warmup my HIIT season lasts about 12 minutes.
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