HIIT Cable Rowing?

mddolson

mddolson

0
I could use some help adding HIIT rowing to my circuit training.

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 & have dropped 25 lbs.
I'm male, 54 years old, 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 5 years ago, but I have rowing capapability on my machine, I usually start & end my session with 5 minutes warm up/cool 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.

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 40-50 strokes/min for 5 minutes but I can now push to 60 strokes/min with cable loads of 75-100 lbs.

I've experimented 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 : up the pace again for 50 stokes etc for 3 cycles.

Is this an adequate HIIT cycle? (I've assumed a 2:1 rest/sprint ratio).

My plan is to do this 2 nights a week (Mon/Thurs), & strength train 2 nights per week (Tues/Fri)


Comments, critiques, & suggestions are requested.

Mike D
 
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The problem (IMO) with trying to do HITT with any sort of resistance training is form break down. If you are really going 110% like you need to be to reap the full benefits of intervals then its going to be hard to make sure you are executing any sort of exercise properly.
Ordonarily people stick to very simple exercises. Running, bike, elliptical, jump rope. I understand you have a knee problem so that may make things tricky.

Do you have a punching bag? Bag drills are great high intensity cardio.

You can always tie together a few simple exercises and do a high intensity circuit.
Push-ups/Medicine ball slams/shadow box,

I dunno. Other people here know more about exercise then me, I am sure they can be more help. but thats what you get for asking for advice on a web forum.
 
I don't have a punching bag. My current home gym consists of a Weider Platinum Plus (cable machine) & york 300 incline sit up bench.

Here's mywork out schedule:
circuit training/cardio sessions Mon & Thurs :
5 minutes rowing 75 lb at 50 spm
biceps curls: 75 lb, 20 quick reps to partial fail, rest 15 sec, 10 reps
Lat bar wide grip, pull down 175 lb:same reps
Lat bar chin-up grip pull down: 175 lb same reps
standing, Lat bar triceps push down: 120 lb :same reps
leg extensions: 200 lbs same reps
incline sit-ups : 2 sets x 20 reps
reverse incline leg raises: 2 sets x 15 reps
Incline bench press: 175 lbs 20 reps rest 10 reps
L&R oblique twists 50 lbs 30 reps each side
Leg extension 55 lbs 30 reps both sides
Hip adduction 55 lbs 30 reps each side
Hip abduction 55 lbs 30 reps each side.
Final 5 minutes rowing is replaced with HIIT rowing.
50 stokes/flat out 60 strokes/min at 80 lbs load, (heart rate at 146-150 bpm)
drop load to 75 lbs load & 30 strokes/min for next 50 stokes
repeat : up the pace again for 50 stokes etc for 3 cycles.

Wednesday is a rest day.

Tuesday and Fridays, heavier weights, slow reps to partial failure
Stretch Warm-up
Shoulder shrugs, 200 lb 3 sets x 8-10 reps
Calf raises : 400 lb : my weight + 150 ,3 sets x 8-10 reps
Biceps Curls: 100 lb 3 sets 8-10 reps
Wrist roller (8 lbs ,5' cord on dowel) to failure (5 reps)
Leg extensions: 225 lbs, 3 sets 10 reps
Incline sit-ups 3 sets x 20 reps
Leg raises 3 sets x 15 reps
Bench Press 200 lbs, 3 sets x 10 reps
L&R Oblique twists, 75 lbs 3 sets x 10 reps
Hip Extension L&R 75 lbs 3 sets x 10 reps
Seated Rowing 200 lbs 3 sets 8-10 reps
Cool down

Mike D
 
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HIIT on stair climber

I have added a stair climber to my home gym.
My wife and I were at yard sales last weekend. I bought a Sears 362 stair climber. The own has looked after in upgraded it the main cable bearing & shaft have been upgraded to 1/2" from 5/16" dai, and the sleeve bearings have been mounted in steel bearing blocks in the tubular frame.

I tried it out last night after my ciruit training session. I had no problem boosting my heart rate quickly to 150 bpm, (120 steps/min) then down again to about 110 (75 steps/min)

I'm also back to a 5 day/week routine. Mon, Wed & Fri : circuit & cardio training, Tues & Thurs: trength training.
Mike D
 
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Rowing is a great choice for HIIT

The key to successful HIIT training is intensity.

To that end, the most effective HIIT exercises are the ones that use the most muscle groups.

If you perform bicep curls using a HIIT protocol you are not going to see the results you would see if you used your rowing machines or performed swing snatches or Versaclimber or sprinted hills or deadlifts or...

Obviously you need to look after that knee. So rowing is probably a great choice.

Depending upon your level of anaerobic fitness, you can choose a variety of HIIT protocols.

Here is some How-to info I posted in my blog - there is a chart that I couldn't bring over to this comment -

I can't attach a link to the original post - I am too new to attach links, so if interested - Google healthhabits.wordpress.com and do a search under HIIT

Here's the info

The 4 Steps to a Great HIIT Workout

1. Exercise Selection

Most of the research studies into HIIT have relied on stationary bicycles or ergo-meters to test the effectiveness of this training protocol. Mainly this is due to the need for these studies to control all of the variables in a closed laboratory setting. Kinesiology lab = Stationary bike.

You, however, are not limited to an exercise bike, treadmill or ergo-meter (stationary rowing machine). HIIT or Sprint Training requires an all-out effort followed by an ‘active’ rest period. As long as you choose exercises that are fully challenging your body for the entire sprint portion, you are limited only by your imagination.

My two caveats are that

1. You should choose big compound exercises that use as many muscles as possible.
2. You should choose exercises that flow. There should be little to no resting during the exercise - i.e. no bench press, power cleans where you drop the bar to the floor.

Here are some suggestions:

Cardio machines

* Bike
* Treadmill - be careful transitioning from sprint to recovery - some treadmills are more suited to this type of exercise than others - Back in the day, I used to keep the treadmill at a fast clip and increase the incline for my sprint and then (as quickly as I could hit the ‘decline elevation’ key, bring the treadmill level for the active rest portion.
* Elliptical - Same warning as the treadmill
* Ergo-meter / Stationary Flywheel Rowing Machine
* Versaclimber, VersaPulley

Body Wight Exercises

* Sprinting - track, indoor, outdoor, cross-country, etc.
* Hill Sprints
* Sand dune sprints
* Swimming
* Road cycling - My be difficult to coordinate HIIT if you have to deal with traffic
* Jumping Jacks
* Burpees
* Think gym class calisthenics or take a look at some of the crossfit videos on you tube.

External Resistance Exercises

This is where you are really limited only by your imagination and your common sense. Remember, you should be going full out. Moves that are too complex won’t work when you hit that great big wall of pain.

* Car Pushes
* Squats
* Dumbbell or Kettlebell Swings
* Jump Squats
* Tornado Ball
* Thrusters
* Alternating Jump Lunges Thrusters
* Sled Drags

2. Volume

Simply put, as you increase the volume of your HIIT work, your anaerobic endurance improves and the amount of caloric burn increases.

I have included a linear Volume Progression chart for you to follow. Beginners should start with 1 x 20 minute workout per week. Trainees with a good aerobic / anaerobic base can start with 2 x 20 minute workouts per week.

Don’t underestimate HIIT. It’s not like aerobic or standard resistance training. There is a strong neuro-muscular component to this training. You will over train if you are not careful.

Work to increase your volume to the maximum recommended 3 x 30 minute workouts per week before increasing the intensity or eternal load.

3. Intensity

I am defining intensity in reference to the ratio of sprint time to active rest time. In the McMaster University study, the participants struggled with a 1:9 - Sprint:Active Rest Ratio.

My Intensity Progression Chart takes you from a 1:9 ratio all the way to a 1:3 ratio.

In each Sprint:Recovery Ratio Category, I have provided guidelines based on 4 different sprint durations. Feel free to jump back and forth between sprint durations in between workouts. A 10 second sprint is not necessarily any harder than a 30 second sprint. Depending upon your individual fitness, you may find the 30 second sprint harder than the 10 second, while your training partner may be the complete opposite.

My advice; do whichever length is the hardest for you.

Beginners will start out with the 1:9 Ratio and progress through to the 1:3 Ratio.

The range of Sprints per Workout is to accommodate your improvements in HIIT Volume Progression. In the 1:3 Ratio workout, 30 second sprints performed for 20 minutes will result in a total of 10 sprints. As you progress to a 30 minute workout, you will be doing 15 sprints.

4. External Load

The final step to a great HIIT workout is external load.

Increase the resistance on your cardio machine. Increase the weight of the dumbbell. Or use one of my favorite tools, the X Vest. A less expensive brand of weighted vest is available here.

This is the final step on your path to a great HIIT / Sprint Training Workout.

To Review

* Choose your HIIT exercise carefully. Big muscle groups, constant motion, not too complex to perform when you are tired, availability in the gym and hopefully something you enjoy performing.
* Increase your HIIT Volume
* Increase your HIIT Intensity
* Increase your external load

With just these 4 steps, you have an endless number of HIIT workout options.

For a custom HIIT geared to improve your vertical jump, click here.

Good luck; and if you have any questions, do not hesitate to comment.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

Thanks in Advance.
 
HIIT /rowing vs stair climber

I found it easier to change the pace and get my heart rate to 150 in the stair climber. I did my first work out last night adding the stair climber after 30 minutes circuit training. I was waisted after ten minutes. Partly due to the defective heart rate monitor, it said my rate was 80 bpm, I did a 10 second count (25) and it was actually 150. I'll need to build up to 20 minutes before I start hiit sessions.

I also decided to got back to 5 days/week working out.
Mon, Wed & Fri will be circuit/cardio days
Tues & Thurs Strenght training days.

Thankyou healthhabits for the input , it is greatly appreciated & needed.
I've read quite a lot but didn't know where to start.

Mike D
 
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HIIT on my stair climber

This week I managed to get up to 15 minutes on the stair stepper after 1/2 hour circuit training on my cable machine.

I replaced the battery on the heart rate monitor & it's working propperly.

I can do 30 seconds at 145-150 steps/min, which boosts my heart rate to 150 bpm in about 12-15 seonds.
I slow to about 90 steps/min and my heart dops back to 110 bpm (in about 45 seconds), I hold this pace for 90 seconds.
I also got some help from Steve to tune my strength training session, so I'm not killing myself on alternate nights.

So far I'm doing 1 minute warm up (120 steps/minute) then 6x 30sec/90sec hiit cycles.
I'm pretty bagged at the end but I intend to work this up to 20 minutes.

The good news. I have been at 243.5 lbs since early July. (down from 268 March/08),
This week I broke 241 lbs. I'm just 16 lbs form my target of 225 lbs.

Mike D
 
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Hiit 's working

I'm up to 20 minutes on the stair climber, after 1/2 hr circuit training.
I do 2 minutes warm up, then 30 sec Hi-Intensity, 90 sec Lo-intensity, repeat for total 8 cycles & 2 minutes gradual slow down.

It's working. I weighed in 238 lbs this morning, 30 lbs down.

Mike D
 
I seem to be making noticeable gains in my endurance (in HIIT cycles)
Last night I did my 30 minutes of circuit training & got on the stair climber.
After 2 minutes warm up and after 30 seconds full out I still felt strong with heart rate in the 150 bpm zone, so I extended the hi-intensity cycle to a full minute, then 2 minutes recovery rate. I finished the 20 minutes using this 1 min Hi/2min Lo intensity cycle.
I felt great afterwards, winded but with a good workout feeling. It might be coincidence, but I slept well also, I've been waking up 4:30 am every other day his week. (alarm is set for 6:15). I awoke this morning about 6:10 feeling refreshed & well rested.

Mike D
 
update on HIIT routine

It's been a month since I updated this thread on my progress, So I thought I should let everyone know how things are progressing. My routine is pretty much the same , describe Sept 11, except for the HIIT cycles on the stair climber..
My endurance is improving so now for the first 10 minutes, I do 2 minutes warm up and 1 minute Hi-Intensity (flat out) and 2 minutes recovery cycles and in the 2nd half I do 1 minute high intensity, 1 minute recovery rate and 2 minutes cool down.

On the results end, I'm down to 236 lbs, even after our Canadian Thanksgiving dinner LOL (down 32 lbs) and just 11 lbs from my goal. Looking to be there by Christmas!

This is a major mile stone for me, I have not been this weight since I got married 32 years ago!!! Feeling pretty positive at this point.

Mike D
 
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