Continuing to do HIIT on the exercise bike
I haven’t been completely disciplined this summer, but I’ve probably done a HIIT workout at least 2-3 times a week this summer. There have of course been a few weeks where I was sick or out of town or something, but for the most part, I’m doing 25-30 minutes on the exercise bike fairly regularly. The results? I’m not losing much weight. I have to be honest, I am a big beer drinker, and probably have 10-20 beers a week, depending on the weather and my schedule. I know I have to quit that, because alcohol and losing weight are bitter enemies. However, I have noticed an extreme improvement in my mountain biking, especially in the climbs.
Since my HIIT sessions are 60-second bursts followed by 60-second rests, with 2 warmup bursts, followed by 8-10 hard bursts, then 2-3 cool down bursts, I’ve really worked hard to push myself at a high cadence and not stop when it hurts. This last week I got to really put that to the test during a few very tough climbs out in the real world, and my lungs were among the best I’ve ever had. I can definitely tell that HIIT has made a difference, and my body is slightly leaner, but no where near what I’m looking for as I still weigh 230 pounds.
After this week in Whistler, Canada, I’m considering giving up alcohol for 1 month just to see how it affects my body. We’ll see.
Feb 21st 2008
hi how long should hiit last on a bike?
May 10th 2008
I use to be just like that. I talked to this personal trainer one day and he said the best way to stay motivated is to make a journal of exactly what you do every single day. Honestly it really work when I looked at it on paper it was different. When you see no improvement on paper in terms of reps, sets, and distance and haven’t done anything you feel like a lazy asshole that day then get motivated to get on them running shoes and pull out the wieghts.
Aug 14th 2008
Hi, I did a google on HIIT as I want to add it to my routine. Like you, I hated running. Notice the past tense. I now like running because I’m now on a hormonally balanced diet called the Zone Diet. You can google it for more information, but it is a moderate, balanced diet that yields amazing results. Joslin Diabetes Centers recommends a diet that is almost identical. Dr. Sears, the creator, has worked with athletes that have brought home 24 gold medals. Jenny Thompson was the most prolific Zoner medalist and her count was just surpassed by Michael Phelps a day or two ago.
Christian Vande Velde is a Zoner - he recently finished 5th in the Tour de France.
I’d also recommend spending some google time on “pose running.” It has helped me a lot, but takes some time to get your calf muscle strong enough to support the work load.
I’m a decade your senior and I feel better than ever - and I mean this factually. I really really do feel better than ever. I effortlessly lost 25+ lbs of fat while adding ~70 lbs to my bench press - I started pretty weak.
My foundation is the Zone Diet, pose running is a great tool and I hope to add HIIT as another tool in my arsenal.
Best of luck in your exercise adventures.