Because of flat feet issues, I greatly prefer to use elliptical for my cardio over stairmaster or treadmill.
For elliptical, I used to do 40-60 minute spurts of H.R. at about 130-150 and burn about 600-650 calories. Usually a setting on a Precor elliptical of about 3-5.
Now, interested in HIIT training.
I am trying:
5 minute warm-up on a resistance of about 7. Get heart rate up to about 120-130.
Then I start doing 1-2 minute intervals, which gets hart rate up to about 160-170.
Then I rest for 2 minutes to try and get heart rate back to about 135.
I keep doing these intervals for about 40 minutes.
1. Should I do longer higher intensity intervals to get heart rate even higher...more like 180?
2. When I rest, should heart rate be going even lower?
3. Should I consider maxing out the resistance to get heart rate quickly as high as possible, but instead of 2 minutes, only do the high intensity for 1 minute with 2 minute rest?