Hiit

[theguy351]

is it true that HIIT is better for fat loss? here is a posting from another site that disagrees.


"NOPE

Its pretty simple and its easy to sum it up instead of getting deep into it.

there are 3 different types of energy sources for your body.
1. Phosphocreatine
2. glucogen
3. Oxidative

Your body uses those energy systems based on intensity of the exercise or body movement.

Phosphocreatine is for the HIGH intensity movements, lasting for only seconds and then its done. So like sprinters when they explode out of the blocks for the 100m dash, they are using the phosphocreatine system and it is very very short lasting. this requires zero oxygen to your muscles

Glucogen system is for moderate intensity movements. Not to long lasting but not short. And ofcourse it is based on how much of this energy you have stored. If the right amount it should last several mintues. So like 400m runners use this. the 400m is a intense run but somewhat longer lasting and most sports athletes use this system. ofcourse there are times in games when they go all out in full sprint and thats when their phosphocreatine system kicks in but remember it only last several seconds. So pretty much when you see a guy go all out in a full sprint, his phosphocreatine system kicks in, then when you start to see him slowdown a bit but still running thats when his phosphocreatine system stoped and he is now using the glucogen system.

The oxidative system is used for the LOW intensity exercises/movements. this requires constant pumping of oxygen to your body and muscles. the oxidative system is used for movements like walking and jogging, and other low intensity exercises like those.

Now that you know the 3 systems now i will tell you what they use to function.

the phosphocreatine system uses creatine which found in protein, mostly animal meats. Remember this is very short lasting so its not like its burning the protein you have. it doesnt, it just uses some of the creatine and very little of it.

the glucogen system uses and burns carbs. so the carbs that you put into your body are used and burned during this system. and also remember. these carbs are stored. so say you used this glucogen system today but you didnt really have that much carbs to eat. your body can store severaly thousands calories of carbs.

then theres the oxidative system. this low intensity exercise/movement uses Fat as a fuel and burns it. And your body also stores fat for this system. So the more you use the oxidative sytem, the more fat you burn.

So there it goes, i tried to stay brief and not get deep into it and confuse you. but to burn Fat, you need to do low intensity exercises, like walking, jogging and aerobics. the best exercises to burn fat. High intensity exercises dont burn fat, it will burn carbs and once you run out of that it will burn the protein in your muscles, which you really dont want and thats where your muscles start to get smaller. so you do want to eat a great amount of carbs if your active. high intensity movements will not burn fat, even in its last resort it will still not use fat as a fuel. only low intensity exercises burn fat. and no, running itself of any kind wether its low or high intensity will not decrease muslce mass. what decrease muscle mass is poor nutrition, not putting back into your body what you loss. hope that helped and cleared things up."

 

[Deleted member 33117]

theguy351. Hiit raises your metabolic rate more and similates some fast twitch fibers. You asked about cardio that would not burn off muscle and we recomended Hiit to you.

Sure lots of bodybuilders do 2 hours of slow "cardio" before a show to help burn fat and yes it burns far more fat during the actual cardio, however it can burn off huge amounts of muscle protien for fuel as well and does nothing to stimulate any kind of hypertrophy. How do they get away with it? Simple. Use tons of steroids. They will prevent muscle loss from the cardio.

You asked for a specific type of cardio to meet the specific goals you posted in your other thread, and Hiit is the answer we gave you.

 

[theguy351]

ok, thank you , i just wanted to know if what that guy said was right

 

[SgtSlaughter]

..."to burn Fat, you need to do low intensity exercises"

I don't think he's all correct.

Think of sprinters physiques... quite muscular.
Think of distance runners physiques... emanciated and stick like.

Whatever you find that works for you best is what you should do.

 

[SDHW]

So this guy is right on how the body works, but is wrong in his conclusion. Nobody said you were only going to sprint for 5-10seconds. Of course you’re not going to burn any fat that way. You are doing High intensity INTERVAL training. Which combines moderate and high intensity for a period of time usually 15-25mininutes. It has been scientifically proven the HIIT has a greater EPOC after exercise than low intensity. Which tells us that it uses all 3 systems to burn fat, not just one, unlike walking on a treadmill for an hour which only uses one. So the whole HIIT will burn muscle crap is bullshit!

All im going to say, is look at sprinters and look at long distance runners, what one would you rather be!

 

[theguy351]

yea, true......hiit is good.....would it still be hiit if you ran jog the length of a football field and sprinted the width for like 20 mins.....or if you jog for 2 mins sprint fo 1, is that better?

 

[asdfzxcv]

Another advantage of HIIT type cardio(especially intense activities like sprinting) is the nutrient partitioning effect.Like weightlifting it strongly increases the insulin sensitivity of your muscles,which means more of the nutrients you eat will be shuttled towards muscle and less towards fat cells.Not only is this useful whilst cutting,but during bulking cycles when you want to direct that calorie surplus to the right places.

 

[future]

I like variety. HIIT, interval training, circuit training and low to moderate cardio for extended periods.

BOTTOM LINE: Do something.

 

[Deleted member 33117]

Or you could just continue to lift heavy, do absolutely no cardio and eat one or two less bites of food each meal.

 

[SDHW]

yea, true......hiit is good.....would it still be hiit if you ran jog the length of a football field and sprinted the width for like 20 mins.....or if you jog for 2 mins sprint fo 1, is that better?

There isnt too many people I know that can sprint for 1 min...( a real sprint). try sprinting for 15 seconds, and jog for 30. keep this up for as long as you can, try to work up to 15-20mins. This type of training can be applied to anything... you just need an all-out and then a recovery part. You can start with a 2:1 ratio rest:work and then move to a 1:1 ratio work:rest.

Another thing I like to do, that works great is, go to your gym, and set the treadmill up as high as it will go. Most treadmill will be 15% elevation, if you have one that goes higher great. Then put the speed at 8mph, Jump on and sprint your ass off. You should only be able to stay on for 10 seconds before you have to get off. (Body cant take anymore). Rest for about 1 minute, start off doing 5 of these and work up to doing 10-15. Adjust speed so that you are at a full sprint as fast as you can go, and so that you can only stay on for about 10 seconds. This is one of the best conditioning tools you can use. Try it out and let me know. Don’t get hurt. It takes time to get used to jumping on a treadmill moving 9+ mph…

 

[future]

Or you could just continue to lift heavy, do absolutely no cardio and eat one or two less bites of food each meal.

Well I am thinking heart health as well.