Greetings, Newbie Interested in HIIT

mddolson

mddolson

0
Greetings,
I'm a retired scuba diving instructor & retired judoka (judo instructor).
I am still actively scuba diving. I had total knee replacement (rt knee) surgery 5 years ago.

I have a Weider Home Gym (cable machine). I have been using circuit training since March 08, 30-35 minutes 4/5 nights a week & diet to tone up & drop 25 lbs.
I'm now 240 lbs. My target is 225, I'm 6 ft tall, heavy set.
I am not able to run due to the knee replacement, but I have rowing capapability on my machine, I usually start & end my session with 5 minutes warm up/colle down rowing.

I have hit a plateau and searched around & done some reading on HIIT (high intensity interval training). I'm looking for some tips/suggestions/critiques to help kick start my system to drop that last 15 lbs.


Mike D
 
If you can't run it may be hard to find an activity you can apply HITT to. Do you have a bike or an elliptical? What sort of activity were you planning? The rowing?
 
Cardio-Rowing

Yes, Rowing! I'm sorry, I should have supplied more info.
At first I found it diffuicult to increase the pace, but I have added foot straps to my machine that allow me to draw back much faster. I warm-up row at about 40 strokes/min for 5 minutes but I can now push to 60 strokes/min with cable loads of 75-100 lbs.
I'm experimenting at the end of a 30 min circuit training session. I can push for 50 stokes/flat out 60 strokes/min at 100 lbs load, (heart rate at 146-150 bpm) then drop load to 75 lbs load & 30 strokes/min for next 50 stokes & repeat then up the pace again for 50 stokes etc for 3 cycles.

Mike D
 
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