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Goldie
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« Reply #30 on: April 16, 2010, 05:01:42 PM » |
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Sean, HIIT is pretty intense, physically, mentally, and on the central nervous system, which is why it's not recommended for more than about 4 days a week. You can get pretty burned out on it... well, some people can, although I've been doing HIIT for about six months now; but I usually do 4 sessions a week, only occasionally do I do 5 sessions a week. One thing that steady-state cardio is good for is building up endurance for longer, less intense activities. Besides snow skiing, I enjoy hiking and mountain biking with hubby, so I usually do 2-3 steady state cardio sessions each week in addition to my HIIT. I also take one day a week off totally; no cardio or lifting. Do you remember where you read about that 2:1 ratio? I'd like to find out more about it... I try to find actual medical/scientific research to back up things. Work up to that 20 minutes gradually! Like, add a minute to it the next 2 or 3 times you do it; then add another minute and do it for the next 2 or 3 times... etc. |
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You make your choices, and you live with them. In the end, you are those choices.
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Seanyo_82
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« Reply #31 on: April 16, 2010, 10:59:57 PM » |
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thankyou again! okay so how does my weekly plan sound to you then: mon-weights tues-HIIT(bike) wed-weights thurs-HIIT(bike) fri-weights sat-HIIT(bike) sun-rest or HIIT(bike)? so i should throw in some steady state cardio too? what days would you recomend steady state? on my weight days? oh and sorry i made a mistake it was the other way round more rest than sprint! and im going to add a minute today  |
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Ryuthestorm
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« Reply #32 on: April 17, 2010, 06:26:30 AM » |
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I have a good question on HIIT right now i would prefer doing HIIT running but i got a injured calve and i m doing stationary bicycle, i notice i can add resistance to the bicycle so what i do is 2 minutes light pedals then switch to 2 minutes heavy pedal till the 20 minutes at the end i didn't felt fatigue but i felt i couldn't even walk straight after that lol is that right or wrong in term of HIIT?
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I like bodybuilding :0 Body Fat percentage:9% with 6 packs abs thanks Luii Marco and Scooby |
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Goldie
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« Reply #33 on: April 17, 2010, 01:07:18 PM » |
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@ Sean: You should experiment and see what works for you. I'd recommend that if you have time, do steady state cardio on one of your weight days, and on one weekend day, and take the other weekend day off.
@storm: I'll ask you the same questions I ask everyone else: do you feel like you're going to die at the end of each hard interval? When you were done with the whole thing, do you wish you would die? If the answer is yes to both, you're doing it right.
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Ryuthestorm
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« Reply #34 on: April 17, 2010, 05:21:54 PM » |
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Nop i didn't felt that exhausted  |
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I like bodybuilding :0 Body Fat percentage:9% with 6 packs abs thanks Luii Marco and Scooby |
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Seanyo_82
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« Reply #35 on: April 18, 2010, 03:42:39 AM » |
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@storm: i didnt feel extremely exhausted too at first but the next day the DOMS were mad! @goldie: thanks ill do 2 steady state sessions a week on my weight days for 30 mins, and 3 HIIT sessions a week. Sunday wil be complete rest day no cardio or weights. So overall thats 5 cardio sessions a week hope thats enough to lose fat |
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mEth0d
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« Reply #36 on: April 23, 2010, 05:32:09 PM » |
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so this will help trim fat down? if yes then great, i will try this though i wanna ask if anyone knows how long it would take for my 6 pack would show if i did this 2-3 times a week for 20 minutes. i only have 10.58% body fat and my goal is to take it down to 8%.
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redsforlife
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Jason Noblet
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« Reply #37 on: April 23, 2010, 06:05:01 PM » |
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so this will help trim fat down? if yes then great, i will try this though i wanna ask if anyone knows how long it would take for my 6 pack would show if i did this 2-3 times a week for 20 minutes. i only have 10.58% body fat and my goal is to take it down to 8%.
if the 2-3 times a week is your only cardio, than you probably won't get a 6 pack. dieting of course is always helpful as well. depending on the level of an athlete you are, you could do the high intensity more days. HIIT is only dangerous when people who are not used to doing intense workouts on a regular basis try to do it for long periods. I normally do HIIT every day along with more steady cardio, and I have no problems. if you don't want to do HIIT more, just do steady cardio on other days. |
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Goldie
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« Reply #38 on: April 23, 2010, 06:05:32 PM » |
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No one can predict how long it will take you to lose enough belly fat for your 6-pack to show. It depends on your nutrition, all of your workouts, your motivation, and your genetics. If a HIIT routine 2-3 times a week for 20 minutes each time is in addition to what you're already doing in your workouts, it will help you lose fat faster. Sorry, but my crystal ball is cloudy and I can't tell you that it will take 9 weeks, 4 days, 22 hours and 17 minutes for you to lose 2.58% body fat.   |
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You make your choices, and you live with them. In the end, you are those choices.
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michaelzwarszawy
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« Reply #39 on: April 23, 2010, 06:11:50 PM » |
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so this will help trim fat down? if yes then great, i will try this though i wanna ask if anyone knows how long it would take for my 6 pack would show if i did this 2-3 times a week for 20 minutes. i only have 10.58% body fat and my goal is to take it down to 8%.
you said you weigh 120lbs in a previous post. 1% bodyfat in your case would be 1.2lbs of fat. so to get down 2.58%, you need to lose just over 3lbs of fat. 1lb of fat=3500 calories. so you need to burn off i'd say to achieve your specific 2.58% goal, a total of 11000 calories. so if you burn off 500 calories a day more than you eat, you can achieve your goal in about 3 weeks time. now for visible abs, it also depends on how developed your abs are. if they're not developed well, they won't show well either at 8%, so if you get really lean and still be unimpressed with your core definition, that's where the ab exercises comes in. |
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mEth0d
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« Reply #40 on: April 23, 2010, 06:23:19 PM » |
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ty for the replies  well the last time i weighed myself was like a year ago & i weighed around 120-125 lbs, i didnt expect to gain another 5 since i did cardio & did eat well (hardly any fat foods) so my bad on that part  i do cardio a lot, its that only ive just read a bunch of articles on HIIT and became interested in it, i thought that since ive never tried it i would belong in the "beginner" side. though i will try this & see if i can accomplish my goal of seeing my 6 pack |
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VeXoR
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« Reply #41 on: May 03, 2010, 05:59:06 AM » |
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Did my second HIIT today on a treadmill.
1 min 9km/h run alternated with 1min 16km/h run for 15min. At the last high interval i nearly blacked out. Compared to my normal 30min run with 10km/h it is much more difficult and makes sense to burn more calories than constant low speed running.
Would it be better to increase the high speed interval to 17-18 km/h and 6,5-7km/h walk in the lower intervals or should i keep this speeds and try to do 20-30min of it?
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Goldie
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« Reply #42 on: May 03, 2010, 06:27:38 AM » |
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V, only you can decide how much (if any) you need to adjust your HIIT. If you almost blacked out in the last intense interval, I'd say you might want to ease off a bit until you're more used to it.
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Ryuthestorm
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« Reply #43 on: May 05, 2010, 04:17:40 AM » |
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So far been like 2 weeks I'm doing HIIT and i really really like the results, more stamina,more charisma and ton of sweet under 20 minutes.
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I like bodybuilding :0 Body Fat percentage:9% with 6 packs abs thanks Luii Marco and Scooby |
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VeXoR
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« Reply #44 on: May 05, 2010, 05:40:31 AM » |
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HIIT improves charisma!? Please do share . |
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