HIIT and Weight combined?

[BatZgirl]

Ive heard that its not good to do your cardio and weight training together because of breakdown in muscle etc etc. What I do want to know is can one perform a short, say 10 minute HIIT session (5 min warm up, sprint for as long as possible then back to sprint etc) with say about a 45min to 60min weight training session? I don’t want to jeopardize losing any muscle that Ive been working so hard for but I seriously need to change my routine.

This is what I was thinking of doing, but am very open to suggestion...
MON: 10 minute HIIT training. Back and Chest
TUE: Quads, Hamstrings, Calves and Abs. 1 Hour Yoga class after workout
WED: 5 minute HIIT training, Shoulders, biceps and triceps
THU: 10 minutes skipping, Flex ball exercises
FRI: Off
SAT: 20 minute Intensity cardio (minute by minute increase), followed by 1 hour yoga class

Suggestions please...>>>...

 

[The Red Dragon]

Do HIIT right after the weights, that way you deplete glycogen from the weights and you start using fat derived ketones or free tryglycerides for your aerobic fuel...Don't waste you glycogen on cardio .

 

[BatZgirl]

Do HIIT right after the weights, that way you deplete glycogen from the weights and you start using fat derived ketones or free tryglycerides for your aerobic fuel...Don't waste you glycogen on cardio .

Cool thanks

So youre suggesting I keep the same routine as I posted before but just do my HIIT after I do my weight training?

Thanks

 

[Tagio]

actually doing HIIT while depleted of glycogen sounds dangerous in terms of losing muscle. after a weight workout you'd be better off doing low intensity cardio for a longer period of time.

the idea is that you'd have burnt through the fast fuel sources with your weight workout, so the low intensity cardio would use almost all fat for energy. with HIIT carbs are basically required to fuel the intense exertion so if you're depleted of carbs you might turn to protein breakdown i.e. your own muscles. I could be wrong though.


maybe have 2 leg days - heavy leg day followed by light cardio and a dynamic/light leg day with accelerated reps and sets of sprints at a separate time on that day. you'd have to adjust the volume to not overdo it though.

 

[BatZgirl]

Thanks, now Im a bit confused, as Ive hear that it is low intensity, long duration cardio that causes the muscle to breakdown??

 

[Legion Kreinak2]

No, when you don't have any quick source of energy (carbs) your body can start breaking down muscle proteins as a source of energy. High intense training, be it cardio or weight lifting, will deplete your glycogen stores in your muscles. Both, one after the other, they're saying, could cause more muscle loss. Thus, if you want to lose fat, lift weights, have some dextrose powder with some protein, wait maybe 10-15, and then do some low-intensity, high duration cardio (like mild cycling or walking/light jogging).

I personally don't think there's anything to worry about in terms of muscle loss even if you lift, then sprint. People are way too anal about catabolism these days...

If you want optimal gains, sure it's better to plan it out perfectly, but if you're just the average person who wants some more muscle and such, don't stress over it.