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2002/09/16, 11:27 AM
Ive been reading alot of the posts on this site and a few others and im a little confused. What is more benificial for fat burning ???? 45-60 min of cardio 4-5 days a week or 22 min of the HITTS every second day ???? I am going to be starting the PVL 12 week challenge next week (fit for life challenge)and they say to do the HIITS every other day for 22 min ????? I really want to get this fat off me. What do you suggest ???? Thanks.
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2002/09/16, 11:42 AM
What is HIITS?
Thanks
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2002/09/16, 12:01 PM
It's cardio done on a machine of choice...but its done at a much higher intensity. here is the one im using.
minute:1-warm up 12-up 1
2-warm up 13-up 1
3-up 1 level 14-up 1
4-down 1 15-up 1
5-up 1 16-down 3
6-up 1 17-up 1
7-down 2 18-up1
8-up 1 19-up 1
9-up 1 20-up 1
10-up1 21-down 5
11-down 3 22-cool down
I cool down untill my breathing is almost normal. I like to do this on the elliptcal trainer starting at level 5.Give it a go...It feels great when your done.:)
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2002/09/16, 12:05 PM
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Quoting from dayzee:
It's cardio done on a machine of choice...but its done at a much higher intensity. here is the one im using.
minute:1-warm up, 12-up 1
2-warm up, 13-up 1
3-up 1 level, 14-up 1
4-down 1 15-up 1
5-up 1, 16-down 3
6-up 1 , 17-up 1
7-down 2, 18-up1
8-up 1, 19-up 1
9-up 1 , 20-up 1
10-up1, 21-down 5
11-down 3, 22-cool down
I cool down untill my breathing is almost normal. I like to do this on the elliptcal trainer starting at level 5.Give it a go...It feels great when your done.:)
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2002/09/16, 12:16 PM
HIIT is high intensity interval training. It is a very intense form of cardio. I personally recommend to my clients and even myself preparing for a contest to alternate between the 2. Your body will not adjust as easily, and provide more stimulus for fat burning. If you do one form constantly, your body adapts and it is much harder to burn fat. Hope this helps some.
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2002/09/16, 05:22 PM
bb1fit...thanks for the info. Thats makes perfect sence. How often should you alternate???? monthly...weekly ???
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2002/09/16, 07:35 PM
You can alternate as often as every other session depending on your goals. If you have to loose fat in a hurry, say for a contest, then as I said, every other session is good. If your goals are a slower pace, then maybe HIIT twice per week, and regular cardio the rest of the time. Best of luck.
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2002/09/19, 03:46 PM
If you want to lose weight, should you do cardio every day or is 3-5 times a week enough???
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2002/09/20, 02:07 AM
Succeeding in losing weight or not doesn't only depend on how much cardio you do, but your DIET!!!
Cardio 3-5 times a week is enough (every day would be too much) and then do your weight training and watch your diet.
Good luck!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2002/09/20, 11:07 AM
I never do lots of cardio to loose fat. It takes tons of time and ends up cutting down on your muscle.
Every time I want to loose some fat I only do light cardio first thing in the morning before eating or right after my workout.
By doing cardio at these times, you end up not having anything in your blod supply to fuel your muscles and your body has to attact your fat stores to get its energy.
I've found this to be the best way to loose fat without having to kill myself doing it. I just jump on my stationary bike once I roll out of bed and do 15 mins of moderate intensity biking, then I shower and then have a hardy breakfast. I do this 3-4 times a week and I loose all my fat while not breaking down my muscle mass.
When you do cardio normally, you usually have to do like 15 mins before your body even thinks of taking it's energy from your fat stores. Good if your bored and like cardio... :)
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2002/09/20, 11:10 AM
Oh, yeah... Having a good diet helps too. I do like to indulge and have some chocolate after a workout though. The few times that your body can absorb sugary stuff like that is after a workout or a good cardio routine. It's about the only times that your body needs simple sugars.
Might as well treat myself. Remember---> cardio first, treat after ( and not vice-versa).
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2002/09/21, 12:54 AM
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Quoting from dang:
Remember---> cardio first, treat after ( and not vice-versa).
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Oh you don't want to work out with a nice insulin spike? huh?!!!!!
No folks, I'm just kidding, Dang is right about getting the sugar AFTER the work out. This will help your muscles to recover a lot faster as well.
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2002/09/22, 04:24 AM
Hey I have a question about the sugar... How many grams should you take in after a workout, I mean after lifting heavy or doing cardio?
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2002/09/22, 10:44 AM
Finally, someone with some sense about sugars and when to do cardio. The insulin spike immediately following training is essential. Insulin is the most anabolic hormone in the body. Why not try to take advantage of it? Get your blood sugar up immediately after training. As far as cardio goes, Dang is right, at least for his case and mine. Then again we may have faster metabolism's and it works easier for us. I also think some are just addicted to cardio. Especially women. But as stated, if you just do it without being glycogen depleted first, it takes at least 20 munutes or so before you usually get to fat stores if all, you may be just eating muscle. Now if you load up on BCAA's beforehand, you may be able to fool the body into thinking it is already breaking down muscle tissue, see itself in a negative nitrogen state, and go immediately to fat stores.
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2002/09/22, 10:52 AM
Your pancreas secretes insulin into the bloodstream in response to the food you eat. Insulin drives nutrients into muscles by stimulating the sodium/potassium pump located within the cell surface. Stimulating this pump is required for active transports of essential nutrients (carbohydrates and amino acids) into cells. The presence of insulin channels nutritional materials toward cell anabolism (growth) and prevents catabolism (breakdown
Unless the right nutritional material is present, the body will mobilize and sacrifice muscle amino acids in an attempt to restore glucose (energy) levels(3). This is muscle catabolism, and in terms of trying to build muscle, you've got to avoid this condition.
To immediately shift metabolic mechanisms toward muscle recovery and growth, your first priority after training should be to get blood glucose and insulin levels up quickly(2). To do this, consume a dose of simple, easily digested liquid carbohydrates after training (around 0.5 of a gram per kilogram of body weight).
The best carbs at this time are juices with higher sucrose to fructose content such as grape, orange, tangerine. They produce more rapid rise in blood sugar levels and are better choices than apple, grapefruit or pear juices, which have a higher fructose to sucrose ratio (4).
Most sports drinks contain a 10% or less carbohydrate concentration (sucrose and maltodextrin) therefore, they elevate blood sugar effectively. They're an excellent choice for the immediate post workout period and provide that insulin "spike" we're after.(4)
The 10% or less carbohydrate concentration in solution is optimal for rapid emptying from the stomach into the blood stream. The Gatorade Institute realized this long ago when it formulated its now famous sports drink.
Our simple carbohydrate drink will elevate insulin levels nicely, directly after training (the first half of creating the optimal biochemical environment). Now we must supply an abundance of the right protein directly to the muscles at precisely this time.
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2002/09/22, 03:35 PM
Previously I did 45 min of Elliptical cardio and was burning about 450 calorie
I tried HIIT using the elliptical for 20 min, but I burn only 280 calories.
I'm burning 200 calories less, then how come HIIT is effective then the usual cardio.
May be I'm missing something
Please help me out guys!!
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2002/09/23, 03:24 PM
This calorie measure that you're talking about is only a reference value. It doesn't mean that you're really burning that much. It just means that if it says you burnt 300 calories one day and go back on the exact same machine and do the exact same excercise and this time burn 350 calories... it just means that you've probably burnt more calories this time.
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