9 times more fat loss!?!

[FitFossil]

I knew there was a reason I liked interval cardio so much:

This is from Clarence "Ripped" Bass. You can read the whole article at http://www.cbass.com/fatburn.htm Here are some highlights:

"Angelo Tremblay, Ph.D., and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss. (Metabolism (1994) Volume 43, pp.814-818)

The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups. They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; ...The other group did a 15-week program including mainly high-intensity-interval training (HIIT). "

"As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising."

 

[gymtime]

Interesting. Yet another plug for HIIT. I was doing both for a while, now doing HIIT exclusively, for cardio I mean. I'm in a maintenance mode right now so it's hard to guage progress. But seeing articles like this always help.

 

[8-]]

That article is pretty interesting.

Nice post.

 

[cure]

YAY! That's where i'm from!! Someone that trains at my gym was part of that research but i've always been an advocate for the HIIT Principle.

 

[VooDoo Lady]

New to the HIIT priciples:

If I wanted to spend 60 min on a treadmill how long would the intervals be? And at what intensity for the high intervals?

If I do a fast walk at 4.2 and then run at 5.9-6.0 at 10 minute intervals each, would that work?

Thanks,
VDL

 

[FitFossil]

The beauty of intervals is you don't have to spend 60 minutes. They're too hard, so if you did it that long, it would be catabolic to your muscles. I never do interval cardio more than 20-30 minutes. The actual intervals themselves can vary from X number of seconds to x number of minutes, depending on your goals, fitness level, etc.

I change them around depending on how fast I go in the interval. The faster/harder you go in an interval, generally the shorter that interval should be (and the shorter the whole cardio session). You can also change around the length of your rest intervals to make the workout harder or easier.

There are too many variables to cover in a single post. You can start out by first doing a 5 minute warm-up, then doing a minute of jogging alternating with a minute of fast walking, all this for about 10 minutes or so, followed by a 5 minute cool down. I increased my speed/number of intervals as my fitness improved. Just go by feel and increase intensity when you're ready.

Here is another article about interval training:
http://www.cbass.com/interval.htm

 

[riskybizz007]

i saw more results w/ HIIT than w/ lower intensity cardio, but i like to switch it up every now and then.

 

[acer290]

right, um voo doo lady, this is HIIT not low to moderate intensity.

You do 30 sec,. of Jogging and thena 30 sec. all out puke your guts up sprint. Do that 4 times and increase it by 1 every other workout. Each workout has a day in between.

 

[ghettobooty]

BUMP

Love interval training, it makes the time go faster. Its hard for me to do cardio without intervals, BORING

 

[MohawkMuscle]

http://www.musclemedia.com/training/hiit.asp