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Group: General Fitness & Exercise

Cardio question

SkyDiva Posts: 16 Joined: 2003/03/04	2003/04/10, 02:03 PM For Fat loss which is better, 20 minute interval training or 30 - 45 minutes of straight cardio? I've been getting mixed messages and I was hope for some input. Thank you!
rsquade Posts: 152 Joined: 2003/01/06	2003/04/10, 02:08 PM It all depends on the intensity - what are the total calories you're burning - you can get the same in 20 minutes with more intensity as with 45 minutes. Interval training can be very intense - but you set the level. Longer cardio will have the benefit but at an easier pace. Which can you do? Or alternate them - even better.
SkyDiva Posts: 16 Joined: 2003/03/04	2003/04/10, 02:55 PM I usually burn about 250 calories on the cross training machine in 20 minutes. My intensity ranges from level 5-10 and I always push myself no matter how much it burns. I just finished the 'Body for Life' 12 week program and that's what they suggest, however I'm willing to try a new routine that may have greater benefits and/or results. Thank you for your input - it's greatly appreciated
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/10, 05:11 PM Your 20 minute "interval" type cardio, or HIIT, is a better option in the long run. You may show more calories burned on the readout on the apparatus you are using at the time, but the overall daily caloric is better. Low intensity cardio only burns fat while you are doing it, but high intenxe anaerobic stimulus burns fat 24 hrs. per day. This phenomenon is called EPOCH, or excess post exercise oxygen consumption. In other words, a higher metabolic afterburn. -------------- The one goal you will NEVER achieve is the one you never attempt.
SkyDiva Posts: 16 Joined: 2003/03/04	2003/04/10, 06:01 PM Wow! I had no idea! Thank you very much for the input!
Persephone2999 Posts: 14 Joined: 2003/03/25	2003/04/11, 07:53 AM bb1fit, How do you know when your working hard enough to have that benefit? I work out on my stairclimer everyday, have been straight (with the exception of 1 or 2 days) for the past 2-2 1/2 weeks. I have noticed that somedays seem more difficult than others. Somedays I feel I have to work harder than I did the day before to achieve the same "burn". I try to push myself to the point where I can just keep going, but am uncomfortable. If I work any harder than I am, I feel like I won't be able to keep doing it. Is this HIIT? Is this achieving the EPOCH you mentioned? Do I need to feel like I'm about to "die" to get to that point?
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/11, 09:43 AM HIIT is a very intense form of cardio, and should not be done on a daily basis, can lead to overtraining, like working the same muscle each day! HIIT if done correctly is as I stated an anerobic exercise, meaning it works and can build muscle along with cardio workout. Therefore, you actually are overtraining badly if you are doing this every day. This will lead to your feeling like you are going to "die" feelings. Split your cardio up like you would your weight training. Do your HIIT maybe 3 times per week max, and mix it up with standard cardio. -------------- The one goal you will NEVER achieve is the one you never attempt.
Persephone2999 Posts: 14 Joined: 2003/03/25	2003/04/11, 10:36 AM Ok, so low to moderate impact cardio is just as important then? I didn't know if people did either one or the other & I was under the impression that I would benefit more from doing HIIT everyday. Thank you. What is a good exercise for HIIT? Any suggestions?
Persephone2999 Posts: 14 Joined: 2003/03/25	2003/04/11, 03:25 PM Lol, I know! Maybe THAT'S why I've been so pooped this week! Anyway, thank for the suggestion. I'll try that. Just not everyday anymore :)