Hi birdgirl94. I work out on the treadmill in the gym and combine a incline walk/ jog with HIT. The problem with doing HIT on the treadmill is that it takes time to build up to the desired HIT speed. I do 30 secs HIT running at 15.2k pace times 5. The problem is that my jogging pace is around 9.0k pace so it can take about 15 – 20 secs to build up to my top HIT speed. My programme is incline walk at say 7 degrees at 6.2k pace for two mins. Increase to 9.0k pace for two mins at 1.0 degree incline. Increase to 15.2k for 30 secs at 1.0 degree incline before dropping my pace down to a 2 min recovery walk at 1.0 degree incline about 6.0k before repeating it all. To be honest it seems to be a bit of a chore due to the time taken to get to max pace so a bike seems a better bet. I am in the process of changing things around and I think a bike is one of the best pieces of equipment to do HIT on. By the way, I am a 65 yr old male, overweight and have just got back into working out 5 days a week for the past 4 weeks. I also do my HIT and other work outs on my fast days with no problems. I am in the process of getting a personal trainer due to some back problems so my workouts will become more focused and effective.
I would suggest some research or advice from a trainer prior to you starting your training.
Good luck.

Hey

Find keeping a blog keeps me focused on track and hopefully helps others

Maureen55. Try an elliptical?

I’ve just invested in an elliptical machine, after speaking to my doctor and reading up on the internet, for ways to excersise without more pain in my already bad knee! (Cartilage problem) They all advise the elliptical as it’s not hard on your joints. And it also helps to strengthen the muscles around the joint, which in turn will help the take the pressure off the knee.
I would also like a HIT program for the elliptical if anyone can help

Thanks “bluesea” we have 3 or 4 of these (also called cross trainers) at the gym. I have been on them a couple of times but I did notice you don’t seem to use up as many calories with them as you do say the cycle.
I will try them more often.

maureen55,

The cross trainer is good cause its not impact heavy. Try swimming as well. Its great because the water supports your joints as well as being non impacting.

Also if you’re going to do some climbing maybe try walking in the hills to see how much more you’ve got to do before going out there. The last thing you want is to fly out there and find out you’re not able to do it. Specificity – making the training specific to the task you need to complete

Phil Campbell development a great HIIT program called Sprint 8.
I do 8 cycles of 30 second hard with 90 second recovery. With 5 minutes warm up and cool down. Currently have a resting heart rate of 43. Not bad for a 53 year old.

Hi. I found the best workout plans and tips at http://www.myworkoutplans.net and I must say their guides are really effective. One of it is Strength Endurance – Workout plans for athletes:
• Goal: improving strength resistance
• Technical complexity: difficult
• 2-Day Split
• Duration: 90 – 120 minutes
• 2 times a week

Are you familiar with kettlebell swings? I mix with pushups and squats. You can do these anywhere.