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Hiit?
- Thread starter bilat
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Mike_Rojas
New member
It's High Intensity Interval Training - sprint for 30 seconds, jog for 30 seconds, sprint, jog, spint, jog.... Great way to burn fat and work the muscles hard. Better than long, slow jogs for people that want to limit muscle loss.
http://www.musclemedia.com/training/hiit.asp
This is the right info on HIIT right?
What about taking whey before you do HIIT?
"...One dilemma facing athletes is whether to eat anything before cardio, and if so, what. A recent study sheds some light on this and suggests the best option. (1).
The rationale for cardio on an empty stomach is obviously to increase fat burning. When carbs are taken in before exercise the carbs are preferentially used for fuel, sparing fat. On the other hand exercising on an empty stomach elevates cortisol levels which break down not only fats but muscle for fuel.
The other option is ingesting protein before exercise. This may spare muscle, but does it inhibit fat burning? Surprisingly, according to the study, it depends on the type of protein.
Rats were exercised under 4 different conditions. (1) Fasting. (2) Glucose meal before exercise. (3) whole milk protein before exercise (4) lactalbumin enriched whey before exercise.
At the end of the study, the glucose and milk protein fed rats gained fat mass, showing that these diets blunted the fat burning from exercise. The fasted rats lost both muscle and fat, whereas the whey fed rats lost just as much fat as the fasted rats, but gained muscle.
The moral is to burn fat and actually build muscle while doing cardio, ingest whey protein beforehand.
Am J Physiol Endocrinol Metab 2002 Sep;283(3):E565-72
A preexercise alpha-lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats.
Bouthegourd JC, Roseau SM, Makarios-Lahham L, Leruyet PM, Tome DG, Even PC.
Unite Mixte de recherche de Physiologie de la Nutrition et du comportement alimentaire, Institut National de la Recherche Agronomique, Institut National Agronomique Paris-Grignon, F75231 Paris, France.
The composition of the preexercise food intake is known to affect substrate utilization during exercise and thus can affect long-term changes in body weight and composition. These parameters were measured in male rats exercised 2 h daily over 5 wk, either in the fasting state or 1 h after they ingested a meal enriched with glucose (Glc), whole milk protein (WMP), or alpha-lactalbumin-enriched whey protein (CPalphaL). Compared with fasting, the Glc meal increased glucose oxidation and decreased lipid oxidation during and after exercise. In contrast, the WMP and CPalphaL meals preserved lipid oxidation and increased protein oxidation, the CPalphaL meal increasing protein oxidation more than the WMP meal. At the end of the study, body weight was larger in the WMP-, Glc-, and CPalphaL-fed rats than in the fasted ones. This resulted from an increased fat mass in the WMP and Glc rats and to an increased lean body mass, particularly muscles, in the CPalphaL rats. We conclude that the potential of the CPalphaL meal to preserve lipid oxidation and to rapidly deliver amino acids for use during exercise improved the efficiency of exercise training to decrease adiposity."
This is the right info on HIIT right?
What about taking whey before you do HIIT?
"...One dilemma facing athletes is whether to eat anything before cardio, and if so, what. A recent study sheds some light on this and suggests the best option. (1).
The rationale for cardio on an empty stomach is obviously to increase fat burning. When carbs are taken in before exercise the carbs are preferentially used for fuel, sparing fat. On the other hand exercising on an empty stomach elevates cortisol levels which break down not only fats but muscle for fuel.
The other option is ingesting protein before exercise. This may spare muscle, but does it inhibit fat burning? Surprisingly, according to the study, it depends on the type of protein.
Rats were exercised under 4 different conditions. (1) Fasting. (2) Glucose meal before exercise. (3) whole milk protein before exercise (4) lactalbumin enriched whey before exercise.
At the end of the study, the glucose and milk protein fed rats gained fat mass, showing that these diets blunted the fat burning from exercise. The fasted rats lost both muscle and fat, whereas the whey fed rats lost just as much fat as the fasted rats, but gained muscle.
The moral is to burn fat and actually build muscle while doing cardio, ingest whey protein beforehand.
Am J Physiol Endocrinol Metab 2002 Sep;283(3):E565-72
A preexercise alpha-lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats.
Bouthegourd JC, Roseau SM, Makarios-Lahham L, Leruyet PM, Tome DG, Even PC.
Unite Mixte de recherche de Physiologie de la Nutrition et du comportement alimentaire, Institut National de la Recherche Agronomique, Institut National Agronomique Paris-Grignon, F75231 Paris, France.
The composition of the preexercise food intake is known to affect substrate utilization during exercise and thus can affect long-term changes in body weight and composition. These parameters were measured in male rats exercised 2 h daily over 5 wk, either in the fasting state or 1 h after they ingested a meal enriched with glucose (Glc), whole milk protein (WMP), or alpha-lactalbumin-enriched whey protein (CPalphaL). Compared with fasting, the Glc meal increased glucose oxidation and decreased lipid oxidation during and after exercise. In contrast, the WMP and CPalphaL meals preserved lipid oxidation and increased protein oxidation, the CPalphaL meal increasing protein oxidation more than the WMP meal. At the end of the study, body weight was larger in the WMP-, Glc-, and CPalphaL-fed rats than in the fasted ones. This resulted from an increased fat mass in the WMP and Glc rats and to an increased lean body mass, particularly muscles, in the CPalphaL rats. We conclude that the potential of the CPalphaL meal to preserve lipid oxidation and to rapidly deliver amino acids for use during exercise improved the efficiency of exercise training to decrease adiposity."
Do you eat anything before you do it or do you do it on an empty stomach?
And do you cycle through it, like 8 weeks on, then 4 weeks off, etc.?
I think i'm gonna start it in June with DC, do it 3x/week on my off days in the AM--tuesday, thursday, and saturday.
Should I take whey before I do it or not?
And do you cycle through it, like 8 weeks on, then 4 weeks off, etc.?
I think i'm gonna start it in June with DC, do it 3x/week on my off days in the AM--tuesday, thursday, and saturday.
Should I take whey before I do it or not?
Here are a few variations.
http://www.t-mag.com/nation_articles/251run.jsp
I just started the Interval Running program in the t-mag site. I'm using the "good shape" to start out. Today's week 1 wasn't bad at all. I may do the "great shape" if it continues to be too easy.
http://www.t-mag.com/nation_articles/251run.jsp
I just started the Interval Running program in the t-mag site. I'm using the "good shape" to start out. Today's week 1 wasn't bad at all. I may do the "great shape" if it continues to be too easy.
coolcolj
New member
I have been a follower for about 3 years, I got in the best shape of my life, with no gear, using a hiit type running program based around short change of direction type movements that promoted acceleration, balance, and body control, while presearving muscle and burning fat...I felt like a thouroughbred horse
coolcolj
New member
I dunno, I use powder (better absorption), I just mix it with my whey every time I take em. Don't use too much in one hiot or you will get the runs 
Since Vita C is water solouble you need to take several small doses throughout the day.
My powder also has anti-oxidents as well
Since Vita C is water solouble you need to take several small doses throughout the day.
My powder also has anti-oxidents as well
Nonerz
New member
I do HIIT on what I like to call "The Monster." It is actually a Step Mill machine...like a stairclimber, but the steps actually drop off and cycle around. It goes like this (courtsey of Nate):
warm up: Level 4 - 5 min
Level 5 - 1 min
Level 6 - 1 min
Level 7 - 1 min
Level 8 - 1 min
then I repeat 5, 6, 7, 8 for a total of 25 minutes (including the warm up).
This really kicks my ass...I can always tell because my face turns beat red and I'm soaked with sweat (literally, no kidding).
tip...this is really hard to do after leg day!
warm up: Level 4 - 5 min
Level 5 - 1 min
Level 6 - 1 min
Level 7 - 1 min
Level 8 - 1 min
then I repeat 5, 6, 7, 8 for a total of 25 minutes (including the warm up).
This really kicks my ass...I can always tell because my face turns beat red and I'm soaked with sweat (literally, no kidding).
tip...this is really hard to do after leg day!
http://www.musclemedia.com/training/hiit_table.asp
or
Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax
Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax
Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax
Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax
Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals
Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals
Week 7, Workout 1: 8 sprint intervals
Week 7, Workout 2: 8 sprint intervals
Week 7, Workout 3: 9 sprint intervals
Week 8, Workout 1: 9 sprint intervals
Week 8, Workout 2: 10 sprint intervals
Week 8, Workout 3: 10 sprint intervals
Week 9, Workout 1: 11 sprint intervals
Week 9, Workout 2: 11 sprint intervals
Week 9, Workout 3: 12 sprint intervals
Week 10, Workout 1: 12 sprint intervals
Week 10, Workout 2: 13 sprint intervals
Week 10, Workout 3: 13 sprint intervals
Week 11, Workout 1: 14 sprint intervals
Week 11, Workout 2: 14 sprint intervals
Week 11, Workout 3: 15 sprint intervals
Week 12, Workout 1: 15 sprint intervals
Week 12, Workout 2: 15 sprint intervals
Week 12, Workout 3: 15 sprint intervals
Which HIIT routine do you guys like better?
or
Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax
Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax
Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax
Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax
Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals
Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals
Week 7, Workout 1: 8 sprint intervals
Week 7, Workout 2: 8 sprint intervals
Week 7, Workout 3: 9 sprint intervals
Week 8, Workout 1: 9 sprint intervals
Week 8, Workout 2: 10 sprint intervals
Week 8, Workout 3: 10 sprint intervals
Week 9, Workout 1: 11 sprint intervals
Week 9, Workout 2: 11 sprint intervals
Week 9, Workout 3: 12 sprint intervals
Week 10, Workout 1: 12 sprint intervals
Week 10, Workout 2: 13 sprint intervals
Week 10, Workout 3: 13 sprint intervals
Week 11, Workout 1: 14 sprint intervals
Week 11, Workout 2: 14 sprint intervals
Week 11, Workout 3: 15 sprint intervals
Week 12, Workout 1: 15 sprint intervals
Week 12, Workout 2: 15 sprint intervals
Week 12, Workout 3: 15 sprint intervals
Which HIIT routine do you guys like better?
