mederate intensity vs. high intensity

[anthrax]

Low intensity : fat burned first, but only for a short time

High intensity : glycogen burned first, but you're still burning calories after your session (afterburn effect)

 

[Destroyer1986*]

The way I do HIIT is sprint for 30secs and then jog for 30secs and continue that for 15minutes.

 

[BOOEY]

A word of warning: For the cardio to truly be HIGH intensity there is no way one can keep this pace up for as long as some are suggesting in this thread. If you're "sprinting" for 5 minutes, you are NOT sprinting.

Word. Whenever I do HIIT, I start off with a slow jog around the track to warmup. Then, I sprint for 100m, walk back, and repeat 7-8 times until I throw up or pass out, whichever comes first.

 

[leatherface]

My HIIT is very high intensity. I like to sprint for about 10 seconds(just about as long as you can maintain a FULL out sprint), then jog for about 20, walk for 30. repeat about 12 times or so, just depends.

 

[anthrax]

The way I do HIIT is sprint for 30secs and then jog for 30secs and continue that for 15minutes.

Very efficient
Very tiring
But not for beginners

 

[Nonerz]

I'm thinking diet is the key to losing fat...at least moreso than tweaking your cardio.

In saying that, if you're doing that much of the same type of cardio, your body is going to adapt anyhow. I teach kickboxing 3 times a week now and it that's no problem for me...now put me in a spin class and I'm getting beat up! There's no one right answer...just keep mixing it up, train hard, and keep your diet in check.

 

[Moen]

And what's up with 'medium' intensity cardio, the classical 60-70% heartrate 30-45 mins on a bike ?

 

[Nonerz]

sounds boring...but that's just me!

 

[anthrax]

I'm thinking diet is the key to losing fat...at least moreso than tweaking your cardio.

In saying that, if you're doing that much of the same type of cardio, your body is going to adapt anyhow. I teach kickboxing 3 times a week now and it that's no problem for me...now put me in a spin class and I'm getting beat up! There's no one right answer...just keep mixing it up, train hard, and keep your diet in check.

You'll also adapt to your diet

Nevertheless you're plain right, you need to change your "plans" (diet, training, duration, intensity, etc) when you get used to

 

[Aerojaxx]

High intensity is to me not defined as your absolute fastest sprint....true you cannot sprint for a duration of time....but for me if I go as hard as I can for 5 min, slow 5 min and then 5&5 once again...it works for me....and I find that my time for a full sprint is increasing...

When I started this I was 235 - 25%bf.....that was 3 months ago....I do 15-20 min each night prior to my workout and I am now 225 - 14%bf....of course I have modified my diet as well, however, not that drastically....