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Whats more effective HIIT twice a day or jogging four miles twice a day for cutting.
HIIT or jogging
- Thread starter Aceblack29
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Aceblack29 said:
Stats please? How much weight do you need to lose? The answer will be drastically different depending on your current conditioning.
Aceblack29
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Im 5'11 235 lbs 46 inch waste.Looking to get to around 190 with 32inch waste.
Just mix it up... instead of doing both two times a day, do HIIT in the am and then run 4 miles in the PM, or vise-versa. You could even do HIIT twice a day for a week, then do the endurance twice a day for a week.
**I would highly recommend starting out lightly given your current stats. You wouldn't want to hurt yourself which would put you back even further.**
**I would highly recommend starting out lightly given your current stats. You wouldn't want to hurt yourself which would put you back even further.**
gjohnson5
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What study would you be talking about?
If you're referring to EPOC Post Exercise Oxygen Consumption, the 24 hour EPOC is a farse. Try 15 minutes.
But some people will believe that you can work for for 15 minutes and get the same results as you can with 1 hour because all they do is take shortcuts
If you're referring to EPOC Post Exercise Oxygen Consumption, the 24 hour EPOC is a farse. Try 15 minutes.
But some people will believe that you can work for for 15 minutes and get the same results as you can with 1 hour because all they do is take shortcuts
GUARDIAN said:
gjohnson5
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Anyway these guys do a good job of explaining what happens when you do low , moderate or high intensity cardio.
http://www.abcbodybuilding.com/Nutrientpartitioningpart4.php
basically with HIIT , when you do high intensity cardio, you body doesn't have enough time to supply oxygen to the muscles at work , which means that glycogen is burned in order to do the exercise. In order to burn fat as fuel , oxygen is required. So when doing high intensity , you typically more more calories (in comparison to low intensity steady state) , but more of the calories come from carbohydrate sources due to the fact that oxygen cannot be supplied to the muscles fast enough to enough to effectively burn fat as fuel.
The best fat burning strategy is steady state low intensity w/moderate intensity intervals. I gues I'll call it MIIT, lol That way you max out your VO2MAX during the intervals, but yet keep the exercise going for an hour or so the steady state low intensity
And this thread should be in the cardio forum not the weight training forum
http://www.abcbodybuilding.com/Nutrientpartitioningpart4.php
basically with HIIT , when you do high intensity cardio, you body doesn't have enough time to supply oxygen to the muscles at work , which means that glycogen is burned in order to do the exercise. In order to burn fat as fuel , oxygen is required. So when doing high intensity , you typically more more calories (in comparison to low intensity steady state) , but more of the calories come from carbohydrate sources due to the fact that oxygen cannot be supplied to the muscles fast enough to enough to effectively burn fat as fuel.
The best fat burning strategy is steady state low intensity w/moderate intensity intervals. I gues I'll call it MIIT, lol That way you max out your VO2MAX during the intervals, but yet keep the exercise going for an hour or so the steady state low intensity
And this thread should be in the cardio forum not the weight training forum
gjohnson5 said:
I will have to look for it. I cant remember of the top of my head.
i dont think the study had them doing cardio for 15 mins. it was like run all out for 1 min then walk for 1, run for 2 then walk for 2, run for 3 then walk for 3. it was some kind of pyramiding scheme if i remember correctly.
i have always done low-moderate intensity cardio bc it works for me.
i usually walk at 3mph and increase the incline by .5 every minute up to 9 and hold there for several minuts then back down in the same fashion. it takes about 45 minutes and i keep my hr ~ 60-70%.
It gets me shredded.
i usually walk at 3mph and increase the incline by .5 every minute up to 9 and hold there for several minuts then back down in the same fashion. it takes about 45 minutes and i keep my hr ~ 60-70%.
It gets me shredded.
gjohnson5 said:
billfred
New member
gjohnson5 said:
I did read an article where HIIT increases test so there is added benefit there.
I am trying to do 3 days at 5 miles and 3 days HIIT interval. That is my goal this summer. I will let you know how it turns out.
Speaking of a good sprint interval - has anyone tried the 30 seconds full spring 90 seconds walk X 10?? It is good because it can be done almost anywhere and only takes 20 minutes.
Last edited:
gjohnson - let me know your thoughts.
http://jap.physiology.org/cgi/content/full/102/4/1439
i think there are others as well.
http://jap.physiology.org/cgi/content/full/102/4/1439
i think there are others as well.
gjohnson5
New member
LOL
HIT = High Intensity Training See articles by Dr Darden
http://www.drdarden.com/readTopic.do;jsessionid=98FD6C89756A765F1E519133D3F67FA0.hydra?id=383496
HIIT = High Intensity INTERVAL training
HIT = High Intensity Training See articles by Dr Darden
http://www.drdarden.com/readTopic.do;jsessionid=98FD6C89756A765F1E519133D3F67FA0.hydra?id=383496
HIIT = High Intensity INTERVAL training
djeclipse said:
djeclipse
New member
gjohnson5 said:
So HIT is not really a cardio thing, more lifting weights with little rest between sets etc.
The run for 1min, walk for one min, run for 1min walk for 1 min.... that is consitered HIIT? (that's what I do when I actually do cardio (aside form soccer which is much like the above as you're sprinting and then joggind, heart rate is always elevated.)
I am confused.
Also someone said to do Low intensity, with moderate intervals? Would that be walk one min, jog (not run) one min, repeat? If you were to do it that way I don't see how you would actually increase your cardiovascular endurance as much as the HIIT I explained above. Or is that not the goal of this method, just to burn fat?
gjohnson5
New member
Personally I think walking it too low intensity... I think most people can walk and not even hit 20% thier max VO2MAX.
A better example is sitting on a precour machine at a lower intensity and at 5 minute intervals max out the incline or the resistance on the pedals (or both if your strength and endurance is good enough). That way you never go below 20% VO2MAX but at 5 minute intervals hit 75%. This way you should not surpass 75% VO2Max (and hence cannot sustain the cardio) but never go below 20%. This maximizes fat burning.
IMHO running is probably best for heart and lung capacity so if you could run , jog , run , job etc based on your conditioning in the above fashion will probably be better for endurance.
A better example is sitting on a precour machine at a lower intensity and at 5 minute intervals max out the incline or the resistance on the pedals (or both if your strength and endurance is good enough). That way you never go below 20% VO2MAX but at 5 minute intervals hit 75%. This way you should not surpass 75% VO2Max (and hence cannot sustain the cardio) but never go below 20%. This maximizes fat burning.
IMHO running is probably best for heart and lung capacity so if you could run , jog , run , job etc based on your conditioning in the above fashion will probably be better for endurance.
djeclipse said:
gjohnson5
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Sprinting may increase your lung capacity, but I doubt if it will do much.
*edit*
Lemme ammend that since I used to run 400's
If you're able to sprint consecutive 400 meters, then yes , you can wind and lung capactity. If your sprinting 100's you might be able to hold your breath the whole race... It depend on your current wind and lung capacity
*edit*
Sprinting is completely anaerobic. Anyway, Slow the sprint down. Try a run say 5-6 minute mile pace then slow down to 8-10 minute mile pace
*edit*
Lemme ammend that since I used to run 400's
If you're able to sprint consecutive 400 meters, then yes , you can wind and lung capactity. If your sprinting 100's you might be able to hold your breath the whole race... It depend on your current wind and lung capacity
*edit*
Sprinting is completely anaerobic. Anyway, Slow the sprint down. Try a run say 5-6 minute mile pace then slow down to 8-10 minute mile pace
djeclipse said:
silver_shadow
New member
here's a good article on HIIT by the man himself tom venuto:
http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php
http://www.burnthefatblog.com/archives/2008/04/steady_state_cardio_proven_5_x.php
silver_shadow
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not trying to nitpick but there is NO single activity i can think of which is completely anaerobic including a 100m sprint.gjohnson5 said:
sugashane
New member
Aceblack29 said:
Most improtant things are to:
1) Get your diet in check. You don't have to make it an exact science, just eating healthy will make huge improvements for now. As you get accostomed to eating better, make a small healthy change in your diet every 2 weeks. This will make the transitions MUCH easier than being overwhelmed by counting every macronutrient and mineral. Thats why people give up on diets so quickly.
2) Lift weights. While lifting, do compound movements to activate more muscles. If you haven't ever lifted before, try to have someone show you proper form. The amount of weight isn't a major facor yet. Get the form down. Muscle will come steadily as you get the form down and weights increase. Muscle also burns more calories, so its a two for one.
3) Do cardio. Doing 30-45 mins of walking at a fairly quick pace will allow you to start burning fat as your fuel sorce, while leaving muscle alone. If you want to jog a little, then go ahead. You won't atrophy because of it. Do whatever YOU WILL STICK TO. That is the big thing. Do cardio every other day at least, and up to 6 days a week.
Hope this helps you and good luck!!
gjohnson5
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You are nitpicking AND the point you're making is off topic... and I'll agree and disagree. I could run 100m and hold my breath... The race has next to no impact cardiovascularly because at that time I was in shape for it. For someone who's out of shape, yeah 100m at a full sprint would have them breathing hard. But the length of time they would recover still wouldn't be that long. It depends on the cardiovascular and lung capacity of the person doing cardio
silver_shadow said:
sugashane said:
This is solid advice.
OP, I would walk 45 minutes first thing in the morning on an empty stomach every day. I would weight train in the afternoon at least three non consecutive days a week focusing on compound lifts using a total body split. On days you are not weight training I would run intervals in the afternoon. Try 30 seconds all out followed by 90 seconds at a moderate pace. Try to get 10 reps of this. Over time try to increase the time you are running all out while decreasing the time you go moderately. Good luck.
Longhorn85
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billfred said:
Sounds interesting. Got a link?
*The_West*
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running in the morning followed by bag work later on in the day.
