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HIIT cardio

SRZrasoul Posts: 153 Joined: 2002/07/03	2002/07/16, 02:48 AM i found a pretty good site, so it seems, that gives an ok explanation. http://davedraper.com/hiit-cardio-training.html now my question, should this HIIT cardio be done every day? How should I plan this out over a 5 day week?
ischjli Posts: 408 Joined: 2002/03/13	2002/07/16, 09:12 AM It would depend on your goals, e.g. how much weight you want to lose. Mst people do 3 30-45 min cardio sessions a week when trying to cut/tone. Maybe try a MWF schedule if it fits your program. -------------- Ischjli "Only those who will risk going too far can possibly find out how far one can go." -- T. S. Elliot
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/16, 10:20 AM 3 times per week should be sufficient. -------------- **_Robert_** Pain is temporary; glory is forever!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/20, 12:04 PM Three times a week is fine, but the more ya do, the more calories you will burn. When I was losing weight, I did it for 20 minutes a day, five days a week. That, along with a modified diet, allowed me to lose 45 lbs in two months. -------------- "Step over to the Abdominator and I will shout slogan's at you"..McBain
SRZrasoul Posts: 153 Joined: 2002/07/03	2002/07/20, 12:06 PM dsarco, wow, 45? which HIIT routine did you do? the 9 min one or....??
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/07/21, 01:37 AM I think maybe he talked about normal cardio.... A good idea is to vary between HIIT and slow endurance training (so your body wont get use to it). We often use HIIT to shock the body (before a comp to loose the last fat). Why not do two session of 45-60 mins slow cardio and two HIIT (20-30 mins) weekly? -------------- - Nina :o) La vie est toujours aussi belle.....
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/07/31, 01:12 PM quote "Three times a week is fine, but the more ya do, the more calories you will burn. When I was losing weight, I did it for 20 minutes a day, five days a week. That, along with a modified diet, allowed me to lose 45 lbs in two months." This is not always true. Just like your muscles, your heart and respiratory systems need a break too. Instead of increasing your respiratory and circulatory systems you could end up putting pulmonary stress on your body instead of doing good. I woudlnt do intensity training more than 3 days a week. You can safely add on 20-30 mins of lower intensity biking or something right after the intensity training but you should really never go more than 1 hour when you include HIIT training. This is also the same for weightlifting. I do intensity weightlifting AND cardio altnernating days 6 days a week and a day off. BOY I FEEL LIKE A MILLION BUCKS. HIIT will keep your metabolism up for a longer time during the day than steady lower intensity cardio for 45 mins at a time. The fat will continue to burn as opposed as lower intensity training in which you only burn right then and there. Thats the difference.
dsarco Posts: 102 Joined: 2002/03/13	2002/07/31, 01:39 PM I kept my heart rate at about 160 bpm for the full 20 minutes. -------------- Anything can be done
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/07/31, 01:42 PM Remember its really not too safe to lose more than 3 lbs of fat a week if you are a guy.
dsarco Posts: 102 Joined: 2002/03/13	2002/07/31, 02:09 PM While I appreciate your concern, through careful reseach and study, I came up with a plan that worked for me. I have also read that it is not advisable to lose more than 3lbs a week however, everybody is different. We need to careful when making blanket statements because everybody's body is different. The FDA says that 50 grams of protein is all we need in a day. A 120lbs women's protein needs are going to be different from a 240lbs male. Let your body be your guide when losing weight. As long as your exercising properly, getting proper nutrition, and feeling good, you'll be fine. -------------- Anything can be done
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/07/31, 02:25 PM I agree that it is about your body, but overdoing it is very dangerous. If you are in very good shape and want to increase then I suppose you can if you feel good about doing it, however most people are not in the type of shape to be doing HIIT every day. Its very dangerous and will create stress and strain on your system if you are not careful. But see its tougher to determine that with your cardio systems than it is with muscles. Many people feel the more out of breath they are the more they are benefiting and that could be very dangerous. I guess the best advice is to really use your head.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/07/31, 10:37 PM Unless you are preparing for a contest, you should not do Hit cardio daily. YOu will do nothing but keep yourself in a catablic state. Your body needs time to recuperate and repair. this is a very intense cardio style. If you are training with weights for size gains, it is truly counterproductive.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/08/01, 02:50 AM Nota bene: Dsarco, it's not HIIT if you keep your heartrate constant. It's called interval training and you need to push your body to work anaerobic. More gains and more efficient. -------------- - Nina :o) Vous êtes tous magnifiques!
dsarco Posts: 102 Joined: 2002/03/13	2002/08/01, 11:45 AM Thanks and I agree with all of the above comments. However, somehow this has gotten away from the original point that I was trying to make. I'm merely stating that the system I used worked exceptionally well, given my circumstances. Which were losing 50 lbs as safely and quickly as possible through an exercise, diet, and rest regimen. Mentally I needed to work out as often as possible without shocking my body too much. Therefore HIIT did not seem appropriate to me. Instead, I kept my heart rate constant while doing cario and circuit training. So, for me working out five days a week when trying to lose fat, while coupled with a good diet and rest was very effective and I would recommend it to anyone trying to lose fat. I'm sure HIIT three times a week coupled with a sound diet can be equally as effective, I just did not feel it was right for me. Ultimately, if you do your due diligence (research), rest, eat well, and exercise there are a myriad of workouts that will work for many a different person, that is the botttom line and the point I was trying to make. Everyone is different and results will vary. -------------- Anything can be done
ischjli Posts: 408 Joined: 2002/03/13	2002/08/01, 12:33 PM Good points dsarco and great job! -------------- Ischjli "Only those who will risk going too far can possibly find out how far one can go." -- T. S. Elliot
SRZrasoul Posts: 153 Joined: 2002/07/03	2002/08/01, 03:32 PM Dsarco; would you mind giving me a copy of your cardio system/workout? i would greatly appreciate the help since i have longed for a system that works for me. if you can, you may email the program you use to r_sina@hotmail.com thank you