Fat Loss 'Argument'
- Thread starter Nitefly
- Start date
I just had a quick google as I fancy something different to my 20 minute run post boxing tomorrow.
The video tutorial recommended a 2:1 ratio. His example was 1 minute skipping followed by 30 seconds rest for a maximum of 20 minutes.
I thought it should have been something really intense like beasting it on the rower or a flat out sprint and a ratio of something like 20 seconds effort and 40/60 seconds rest. However this is just what I assumed. He also said HIIT can be performed with jumping jacks, body-builders, rock climbers and high step ups.
Maybe Wanton could clarify for us as I'm guessing he's a PT.
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Your assumption is bang on mate!
Interval ratios are decided more by the conditioning of the individual. A 2:1 is really quite advanced. Someone with a good level of conditioning should be able to maintain a 1:1 split (30seconds/30seconds) over the 20 minute training period (the video was bang on in that respect!) depending on the exercise.
As for the exercise, it should be tailored to what you want to achieve. Row sprints are absolutely awesome. Burpees with a star jump, running sprints / shuttle runs, jumping lunges, speed bag work, cleans / jerks / snatches, etc are all fantastic.
If you look at the basic structure of HIIT, many bodybuilding utilise it without thinking when they're doing big compounds/olympic lifts, even though their goal is hypertrophy
Which is why weight training can be so good for weightloss.Ant
Cheers for confirming that for me.
Am currently boxing on saturdays with a friend.
We spend 30 seconds each on the bag. So I will box for 30 seconds at a reasonable rate with a few combos whilst my partner holds the bag. When my 30 seconds is up we swap and he does the same. We do this 4 times in total but on the third round punch non stop for 30 seconds. We do this whole thing 4 times.
Last week we did 3 rounds of 6 sets of 30 seconds. On the third round we combined the last 2 rounds into one, so it was 30,30,30,30,60 (seconds).
This in it's own right is interval training?
If were up to it we bang out 10 press ups at the start and end of each round which is absolutley brutal. So brutal my partner has slipped many times on my sweat
Am currently boxing on saturdays with a friend.
We spend 30 seconds each on the bag. So I will box for 30 seconds at a reasonable rate with a few combos whilst my partner holds the bag. When my 30 seconds is up we swap and he does the same. We do this 4 times in total but on the third round punch non stop for 30 seconds. We do this whole thing 4 times.
Last week we did 3 rounds of 6 sets of 30 seconds. On the third round we combined the last 2 rounds into one, so it was 30,30,30,30,60 (seconds).
This in it's own right is interval training?
If were up to it we bang out 10 press ups at the start and end of each round which is absolutley brutal. So brutal my partner has slipped many times on my sweat
Absolutely. I even use pad work with some clients
Just so you know. Using HIIT after boxing (i assume you do a prolonged conditioning workout?) actually enters the realms of anaerobic threshold training. Which is slightly less effective for fat burning (prolonged increase of basal metabolic rate) and more for improved endurance in explosive demanding tasks, it's also used by marathon runners and distance cyclers (so it would make your HIIT sessions more effective and improve your endurance. What it actually does is cause accumulation of lactic acid in the blood because it's produced so quickly in the muscles that the lymph system can't flush it fast enough. It's tough and makes you want to be sick
).It's very important to follow a good post-workout ritual when you're training like this. So a good cool down / dynamic stretch session, followed by appropriate fuelling and rest. Having 1-2 slices of wholemeal bread with a banana mashed on and some honey is good. Followed by a balanced meal, say oily fish (mackarel, salmon, sardines etc) lots of veg, and some healthy fats (olive oil, rapeseed oil, avacodo oil). Some potatos won't hurt for glycogen replenishment but don't go crazy.
Hope that clears it all up fella.
Ant
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I find this guy has some good information on HIIT:
http://www.youtube.com/user/yelkaim1
I am going to be trying HIIT out to try and move some of this weight although my standard fitness it a bit poor. I will be mixing it up with jogging, skipping, cycling and general resistance exercise.
http://www.youtube.com/user/yelkaim1
I am going to be trying HIIT out to try and move some of this weight although my standard fitness it a bit poor. I will be mixing it up with jogging, skipping, cycling and general resistance exercise.
