Yuav Ua Li Cas Elliptical HIIT Workout (Plus, 2 to Sim)

Zoo Siab

• Qhov Zoo ntawm Ua Elliptical HIIT Workouts
• Qhov Cons ntawm Ua Elliptical HIIT Workouts
• Yuav Ua Li Cas Tsim Tus Elliptical HIIT Workout
• Elliptical HIIT Workouts los Sim
• 35-feeb Elliptical HIIT Workout
• 45-Minute Pyramid Elliptical HIIT Workout
• Ntsuam xyuas rau

Koj tau txais dab tsi thaum koj hla lub treadmill nrog lub tsheb kauj vab? Elliptical, lub tshuab tsis zoo uas zoo li yooj yim kom txog thaum koj sim ua haujlwm sib koom tes koj thawb thiab rub. Thaum lub elliptical yog lub gym hauv pem teb staple thiab cov khoom cardio xaiv, nws yuav tsis yog thawj lub tshuab uas koj xav txog thaum nws los txog rau kev siv sijhawm ntev (HIIT).

Tab sis dab tsi ua rau elliptical lub tshuab cardio zoo kuj ua rau nws zoo rau HIIT workouts - yog tias koj ua lawv txoj cai. Nov yog li cas.

Qhov Zoo ntawm Ua Elliptical HIIT Workouts

Ib qho ntawm cov txiaj ntsig tseem ceeb ntawm elliptical yog tias nws muaj qhov cuam tshuam tsawg heev thiab tsis hnyav. Qhov ntawd yog qhov loj ntxiv rau "rau cov tib neeg uas muaj kev txwv uas tsis tso cai rau lawv khiav lossis ua qhov muaj txiaj ntsig zoo HIIT kev ua haujlwm," hais tias Jonathan Higashi, tus kws qhia NASM-tus kws qhia ntawv tus kheej ntawm Lub Sijhawm Laguna Laguel Niguel hauv California.

Tab sis cardio poj huab tais uas tsuas yog xav tau kev so los ntawm kev khiav rov ua dua qhov cuam tshuam lossis ntau pua ntawm burpee thiab squat dhia reps tuaj yeem sib pauv hauv lub tshuab yam tsis muaj kev pab cuam plawv. Kev zoo nkauj ntawm elliptical yog tias koj tuaj yeem kho qhov tsis kam thiab ua kom pab koj mus txog koj qhov siab tshaj plaws kom ua tau zoo txhawm rau ua kom koj qhov kev ua haujlwm siab tshaj plaws, hais tias Higashi. (Muaj feem cuam tshuam: Koj Tsis tas yuav Ua Cardio kom poob phaus - Tab sis Muaj Catch)

Ib txoj kev tshawb fawb xyoo 2010 tau pom tias koj tuaj yeem hlawv tib cov calories, noj tib yam ntawm cov pa oxygen (ib qho kev ntsuas ntawm cov hlab plawv), thiab ua rau koj lub plawv dhia mus rau tib tus nqi txawm tias koj nyob hauv lub elliptical lossis treadmill. (Muaj feem cuam tshuam: Leej Twg Zoo Tshaj: Elliptical lossis Treadmill?)

Ntxiv rau, elliptical koom nrog koj txhais tes hauv txoj kev uas lub tsheb kauj vab nyob ruaj ruaj lossis tus ntaiv ntaiv tsis ua, ua rau nws tag nrho lub cev ua haujlwm. Siv caj npab ntawm lub tshuab, "koj tuaj yeem xaiv hloov koj lub siab rau siv koj lub cev sab saud - suav nrog koj txhais caj npab, xub pwg, hauv siab, thiab nraub qaum - kom txav lub elliptical," hais tias Erika Lee Sperl, kws kho kinesiologist thiab ntawv pov thawj Kev Txhim Kho Kev Ua Haujlwm Tshwj Xeeb hauv Minneapolis MN. Kev hu rau cov leeg nqaij ntau tuaj yeem ua rau muaj kev siv zog ntawm elliptical HIIT workout tag nrho. (BTW, lub tshuab rowing kuj yog qhov kev xaiv zoo rau kev cuam tshuam qis, tag nrho lub cev cardio.)

Qhov Cons ntawm Ua Elliptical HIIT Workouts

Muaj ob peb qhov tsis zoo mus rau HAM ntawm lub tshuab no - thiab tsis yog qhov txawv txav uas tshwm sim thaum koj tsis tuaj yeem tau txais lub tshuab thiab koj lub cev ntws ua ke kom raug.

Higashi hais tias "Ib qho ntawm qhov poob qis los ua qhov kev ua haujlwm HIIT elliptical yog tias koj plam qhov txiaj ntsig ntawm koj lub cev uas yuav tsum tau hloov pauv thiab ua rau muaj kev cuam tshuam rau koj cov leeg thiab pob qij txha," Higashi hais. Kev cuam tshuam yog qhov tseem ceeb vim tias nws ua rau muaj kev ntxhov siab ntau dua rau ntawm pob taws, hauv caug, lub duav, thiab lub plab, nrog rau cov pob txha txuas rau lawv, hais tias Sperl. "Thaum ua tau zoo, nrog rau daim ntawv zoo, thiab nyob rau hauv me me, qee qhov kev cuam tshuam yog qhov tseem ceeb rau cov pob txha noj qab haus huv," nws piav qhia. (Saib: Vim Li Cas Kev Ua Si tuaj yeem txhim kho koj cov pob txha noj qab haus huv)

Koj tseem tab tom txav mus hauv ib lub dav hlau ntawm kev txav ntawm elliptical, zoo ib yam li khiav. Sperl hais tias "Peb nyiam ua ntau yam - ob qho tib si hauv peb lub neej niaj hnub thiab hauv ib qho kev tawm dag zog - hauv lub dav hlau sagittal (tsav pem hauv ntej mus rau sab nraub qaum)," Sperl hais. "Kev cob qhia hauv ntau lub dav hlau ntawm kev txav chaw - zoo li sab xub ntiag (txav sab laug mus rau sab xis) thiab hloov pauv (suav nrog kev txav mus los) - pab txhawm rau txhawm rau tawm koj lub cev lub zog thiab tiv thaiv kev raug mob."

Yuav Ua Li Cas Tsim Tus Elliptical HIIT Workout

Kev rov kho dua sai: HIIT kev tawm dag zog yog ua los ntawm lub sijhawm luv ntawm kev tawm dag zog ua raws los ntawm lub sijhawm rov qab ua haujlwm tsawg dua. "Kev siv zog" tuaj yeem ntsuas los ntawm kev nrawm, lub zog tso tawm, lub plawv dhia, thiab lwm yam kev hloov pauv, tab sis ib qho ntawm txoj hauv kev yooj yim tshaj plaws los ntsuas nws yog los ntawm kev ntsuas koj qhov kev pom ntawm kev ua haujlwm (RPE) ntawm qhov ntsuas los ntawm 1 (yooj yim heev/me ntsis rau kev siv zog tsawg) mus rau 10 (nyuaj heev/mob siab rau siab tshaj plaws), hais tias Higashi. Thaum koj lub sijhawm ua haujlwm luv luv, koj yuav tsum tau ua haujlwm ntawm RPE ntawm cuaj lossis kaum. (Tsis npaj mus rau qhov nyuaj? Es tsis txhob xav txog qhov kev tawm dag zog elliptical rau cov pib tshiab.)

Ua kom sov: Ib yam li lwm yam kev tawm dag zog, kev ua kom sov yog qhov tseem ceeb - tshwj xeeb tshaj yog vim koj tab tom yuav siv zog ua txhua yam. "Koj qhov kev sov siab yuav tsum nyob qhov twg los ntawm yim txog 12 feeb thiab suav nrog kev nce zuj zus ntxiv kom thiaj li xaus qhov sov sov, koj li RPE yuav tsum ncav cuag xya tawm ntawm 10," Higashi hais. Qhov ntawd txhais tau tias koj tuaj yeem (tab sis tej zaum yuav tsis yog) muaj kev sib tham, thiab tej zaum koj tau pib tawg hws. "Qhov ntawd pab ua kom koj lub cev kub, ntshav ntws, thiab kev siv roj, uas yuav pab koj ua haujlwm ntev dua thiab nyuaj dua," Higashi piav qhia. Ua raws li koj qhov sov sov nrog ob-rau tsib feeb rov qab lub sijhawm los txhawb koj lub cev rau kev tawm dag zog tiag.

Ntev: Hais txog qhov ntev npaum li cas koj qhov kev tawm dag zog HIIT yuav tsum yog yam tsawg kawg ntawm 10 feeb (tsis suav qhov sov sov!) Tuaj yeem ua haujlwm tau zoo, hais tias Sperl. "Qhov ntawd tuaj yeem tawg mus rau ib ntus ntev li plaub feeb thiab luv luv ntawm tsib mus rau 10 vib nas this," Higashi ntxiv. (Muaj feem cuam tshuam: Qhov txawv ntawm HIIT thiab Tabata yog dab tsi?)

Ntev: Thaum nws los txog rau ntu, qhov chaw zoo pib yog nrog kev ua haujlwm kom so sib piv ntawm 1: 1 - piv txwv li. 30 vib nas this ntawm kev ua haujlwm tom qab 30 vib nas this ntawm so. Tab sis nyob ntawm koj qib kev qoj ib ce, koj tuaj yeem xav kho qhov piv txwv. "Yog tias koj yog tus pib, koj yuav tsum tau txo qis kev ua haujlwm thiab nce lub sijhawm so kom tsim qhov sib piv ntawm 1: 2 (piv txwv li 30 vib nas this ntawm kev ua haujlwm tom qab ib feeb so)," Higashi hais. "Yog tias koj tab tom nrhiav kev tawm tsam koj tus kheej, koj tuaj yeem xaiv ua haujlwm ntau dua nrog so tsawg dua (piv txwv li ib feeb ntawm kev ua haujlwm nrog 30 vib nas this rov qab). (Nco ntsoov txhua yam no hauv siab yog tias koj coj koj li kev ua haujlwm HIIT mus rau lub treadmill lossis taug qab, ib yam nkaus.)

Rov qab: Thiab tsis txhob hla tawm lossis txiav luv luv koj lub sijhawm rov qab los! "Yog tias koj thawb nws tiag tiag thiab nkag mus rau RPE ntawm 9-10 thaum lub sijhawm ua haujlwm, hu rau nws mus rau 6-7 (lossis qis dua) thaum lub sijhawm tawm," Sperl hais. Qhov ntawd muab sijhawm rau koj lub plawv dhia kom txo qis thiab koj lub cev kom tshem tawm cov txiaj ntsig ntawm cov metabolism - carbon dioxide thiab lactate - yog li koj tuaj yeem rov qab mus rau qhov kev siv siab uas koj nyuam qhuav tsoo.

Elliptical HIIT Workouts los Sim

Npaj txhij los sim elliptical HIIT workout? Sim ib qho ntawm ob txoj hauv kev hauv qab no, lossis siv lawv los ua lub hauv paus los tsim koj tus kheej elliptical HIIT kev ua haujlwm. Qhov zoo tshaj plaws: Txij li lawv tau ua los ntawm RPE (thiab tsis yog qib qis lossis qib tsis kam) koj tuaj yeem txhais cov HIIT kev tawm dag zog no rau lwm lub tshuab cardio, xws li rower lossis treadmill, ib yam.

35-feeb Elliptical HIIT Workout

Koj tuaj yeem hloov kho tus kab mob thiab kev tawm tsam txawm li cas los xij koj xav tau txhawm rau ua tiav qhov xav tau RPE los ntawm 1-10 (nrog 10 yog kev mob siab tshaj plaws).

• Ua kom sov (10 feeb):
  • 2 feeb: RPE ntawm 3
  • 2 feeb: RPE ntawm 4
  • 2 feeb: RPE ntawm 5
  • 2 feeb: RPE ntawm 6
  • 2 feeb: RPE ntawm 7
• Rov qab: 5 feeb, RPE ntawm 3-4
• HIIT Workout (20 feeb, ua haujlwm kom so ntawm 1: 1):
  • 1 feeb: RPE ntawm 9-10 tawm ntawm 10
  • 1 feeb (rov qab): RPE ntawm 3-4 tawm ntawm 10
  • Rov ua dua 10 zaug

45-Minute Pyramid Elliptical HIIT Workout

Los ntawm kev ua si nrog lub sijhawm ua ntu zus, koj tseem ua haujlwm hauv 1: 1 ua haujlwm kom so sib npaug, tab sis nyuaj rau koj lub cev kom txhawb nqa lub sijhawm ntev ntawm 'ntawm' lub sijhawm los tsim koj lub zog. (P.S. Koj tuaj yeem ua lub pyramid-style HIIT workout nrog lub cev hnyav ib yam nkaus.)

• Kub-up (10 feeb):
  • 2 feeb: RPE ntawm 3
  • 2 feeb: RPE ntawm 4
  • 2 feeb: RPE ntawm 5
  • 2 feeb: RPE ntawm 6
  • 2 feeb: RPE ntawm 7
• Rov qab: 5 feeb, RPE ntawm 3-4
• HIIT Workout (30 feeb):
  • 1:00 rau / 1:00 tawm
  • 2:00 tawm / 2:00 tawm
  • 3:00 rau / 3:00 tawm
  • 4:00 rau / 4:00 tawm
  • 5:00 rau / 5:00 tawm

Ntsuam xyuas rau