Elliptical Training And Hiit

High-intensity interval training, or HIIT, is a form of cardiovascular exercise that involves alternating bouts of near-maximum intensity with periods of less intense work. HIIT training is often performed on a treadmill, but can be done on any stationary cardio machine. The elliptical trainer offers a low-impact option that might be easier on your joints and back.

Advantages of the Elliptical Trainer

The elliptical trainer is a stationary cardio machine composed of two foot pedals that glide along rails affixed to a frame. The user pedals forward and backward to create a movement similar to running, without impact. The elliptical trainer is easy to use and appropriate for all levels.

Performing HIIT on the Elliptical

After a five- to 10-minute warmup, start your HIIT session with up to two minutes of hard work and then decrease intensity for an equal period of time. Alternate these drills for the duration of your workout---anywhere from 20 minutes to an hour. Use the resistance button on the console to make pedaling harder, and pedal as fast as you can during the high-intensity bouts. You can use an elliptical with arm poles to make your workout harder.

Benefits of HIIT

High-intensity interval training allows you to burn calories in a short period of time. Many HIIT sessions last just 20 minutes, so you can get in and out of the gym quickly. The "Journal of Strength and Conditioning Research" published a study from the University of Oklahoma at Norman suggesting that HIIT is an effective and time-effective way of improving the ability of a person to transport and use oxygen during exercise, called maximal oxygen uptake or VO2max. A higher VO2max usually indicates a higher level of overall physical fitness. A study in "Applied Physiology, Nutrition and Metabolism" found that high-intensity interval training performed three times a week for six weeks increased the capacity to burn fat and carbohydrates in recreationally active people.

Form Tips

When performing high-speed bouts on the elliptical trainer, keep your form intact. Stand tall on the trainer and avoid hunching over the console, advises the American College of Sports Medicine. Make sure you are in control of the pedal stroke and not flailing wildly as you increase your speed. Hold the handrails loosely, or pump your arms alongside your body to challenge your balance.

Considerations

Vary the machine you use to perform HIIT training to avoid injury or overuse. Changing machines often also helps challenge you because you never become too efficient at any one mode of exercise. HIIT training on the elliptical or any machine should not be performed every day, as your body needs time to recover. At most, perform HIIT every other day, or just two to three times per week.