Cross Trainer HIIT!!

K

Khris107

0
I Recently just purchased a new cross trainer, however the onboard computer leaves alot to be desired as Its only functions are: Calories/speed/distance, Therefore leaving me with the problem of obtaining my resting HR. I know that my max HR is 199 as Im 21 years old yet Ive researched that for HIIT to be fully effective you need to be achieving 60-70% of max HR and thats hard because I cant find my resting HR. I know I could sit and count my pulse but I dont think I could get it accurate and as Im Italian therefore drink alot of espresso and that would manipulate it further. Basically is there any other ways I can measure my performance during HIIT, perhaps increase cross trainner to max resistence?

Goal:Maintain & possibly gain muscle whilst dropping 1.5-2% BF
Duration:2-3 weeks

Im currently around 155-158lbs, 5"11 & BF estimate 11%. Im trainning 4 times weights whilst increasing intensity each session and 2 times cardio(HIIT) and 1 rest day. How long should my HIIT be to gain must fat loss and should I perform this fasted or alternativly?
 
To be honest, I wouldn't worry too much about your specific heartrate when it comes to HIIT, especially not as a healthy 21 year old (I'm assuming you're healthy?)

Once you have warmed up, you simply need to go flat out, by which I mean put absolutely as much effort into it as you possibly can - no holding back, as if your life depended on it. You can also increase the resistance if this doesn't feel like maximum effort. Maintain this level for a set period of time (30 seconds is probably a good starting point) and then reduce the intensity to a comfortable level to recover for maybe 2 or 3 times longer before your next intense interval.

If you're doing it right, you will feel terrible and will know instinctively that your heartrate was high enough! :)

ETA: I wouldn't advise doing HIIT fasted, you need fuel for that kind of effort. Including a warmup and cooldown, 20 mins should be enough. If you're putting as much into it as you should, its unlikely you'll be able to continue at this point anyway ;)
 
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did it

i did 30 mins - 5 mins warm up - 10 30 sec sprints ie 30 on 30 off, then the rest of the time 1 min on 1min off.. felt good - i then did 30 mins constant cardio, and l will tell you what - i normally do one hour cardio no problems, and towards the end of the 30 mims constant cardio i was tired!!
 
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