HIIT

[stufflol]

hello all,

I have been doing long cardio sessions(1hr) on my crosstrainer at home to cut some fat ( im about 11-12% atm ).

I read HIIT is much better for fat loss... anyone know how I could do HIIT on my crosstrainer ? timings ETC?

Help greatly appreciated

Thanks

 

[AndrewNR]

hello all,

I have been doing long cardio sessions(1hr) on my crosstrainer at home to cut some fat ( im about 11-12% atm ).

I read HIIT is much better for fat loss... anyone know how I could do HIIT on my crosstrainer ? timings ETC?

Help greatly appreciated

Thanks

Go nuts for 30 seconds until you feel like you're dead, chill out for 2 minutes. Repeat 5 times or so.

I'm not sure a crosstrainer will be as good for HIIT compared to other cardiovascular equipment though? Rather than going faster I guess you just make the step/swing motion harder?

 

[stufflol]

Yep I can increase the resistance to make it hard, thing is I only have access to a crosstrainer here. So I could just repeat that untill I get to about 20 - 25 mins? and then that would be better than a long cardio sesh??

 

[Elixir]

Best thing for fat loss is diet control, if you're wanting under 10% bodyfat you need to be extremely strict with your diet.

 

[BennyC]

Go nuts for 30 seconds until you feel like you're dead, chill out for 2 minutes. Repeat 5 times or so.

This is not HIIT. This is just interval training.

Use a 20/40s work rest ratio for up to 20 minutes.

Do a search as it's discussed plenty of times before

Check out Tabata too.

 

[Somnambulist]

Fat loss is 70% diet, 30% training. Focus your efforts in that order - plenty of people get to low bodyfat levels without much, if any cardio, and depending on the other training you partake it, it can sometimes be detrimental.

 

[Barks]

As mentioned diet control is important.

I really want to stress if you're going to do HIIT you do need to take good care of yourself. Ensure you have eaten well and drink plenty of water prior to doing it.

I used to hammer HIIT I'd run at 60s@16kph followed by 30s@23kph on loop. One day I did it having eaten hardly anything and drunk just coffee all day and I collapsed on the treadmill from exercised induced hypoglycemia and felt utterly horrendous. I was really shaken up by it, I thought my heart was going to stop and it was the end for me. Not funny. It was a foolish thing to do but I thought my high level of fitness and youth made me invincible.

So be careful and push yourself just don't go crazy!

 

[Barks]

I don't do it anymore because as mentioned by the lads above you don't need cardio to get lean. I've lost 10kg over the summer and built strength just via weight training and strict diet manipulation. (In fact my diet wasn't even that strict I had quite a few heavy drinking weekends too!)

 

[shadowcreaper]

As others have said exercise doesn't make you loose weight it's only there to maintain your weight and get yourself fitter.

Diet is most important.

On hiit training, its becoming more well known due to recent publicity.

Big issue is most hiit classes in centres are not hiit but interval training.
Same goes for if you try doing it yourself, you'll just get injured and your most likely not fit enough to properly do it anyway.. Sorry.

Instead, fix your diet, find a sport you enjoy and do that. Swimming, cycling, running, circuits all very good to increase fitness quickly in short time.

 

[stufflol]

I am aware of the basics of what does and does not make you lose weight, I was just looking into a more efficient way of burning more calories in a lesser time.

I give 110% when im in the gym and dont get injured. there is no such thing as "not fit enough"...

 

[Freefaller]

You can't give it 110% - 100% is max

HIIT is the most efficient way of targeting fat. You just have to make sure you're doing it right. Besides, 100% is unachievable by most for even short bursts. You just need to know what your limit is, and aim for no less than 10% below it.

IF you have a graph of heart rate vs time, the area below it (after doing a little integration and maths) gives you the volume of work done and the rate at which your heart was working at - the advantages of HIIT, is that it keeps your heart in the lactate point for longer (fat burning) than steady state cardio, which will improve your cardio vascular fitness, but not hit the high enough intensity/heart rate to promote accelerated fat loss that a higher heart rate does. WE cannot sustain high heart rates for long, hence why HIIT is so good. Most non-long distance athletes use HIIT to improve their cardio health, lower their bodyfat (and ergo weight) making them more efficient at their sport.

 

[-Ad-]

For me HIIT cannot be for more than about 30 secs full effort and needs to either be done out running (treadmill too slow to react), or my favourite, a Concept 2 Ergo (on level 5) All these people talking about HIIT for 30 odd minutes with 1 on + 1 off are just doing intervals, NOT HIIT!

I do either:
- 30 secs (100%) + 30 sec rest (8-14 times).
- 20 sec (ZOMGS POWA) + 10 sec rest (8 times) - Tabata intervals.


Did the former yesterday and I easily beat my level from about a week and a half ago (been doing weights since then). Rest day today from Intervals and will bash out a Tabata session tomorrow morning.

 

[arknor]

Fat loss is 70% diet, 30% training. Focus your efforts in that order - plenty of people get to low bodyfat levels without much, if any cardio, and depending on the other training you partake it, it can sometimes be detrimental.

unfit
unfit
unfit

I bet I could outrun/ride them all no point hitting the gym to look fit if you still a slob inside
They might as well just inject saline solution or whatever into their muscles

 

[mrthingyx]

unfit
unfit
unfit

I bet I could outrun/ride them all no point hitting the gym to look fit if you still a slob inside
They might as well just inject saline solution or whatever into their muscles

I'd guess they are quite fit, actually, as 'fitness' is not a definition exclusive to cardio.

Are they cardio fit? Probably not. Does that mean their blood pressure and resting heart rate are high? Nope.

Sure, you could outrun them after 200m, but they would probably toast you in that first 200m. And have the ability to do it repeatedly because of their specific training.

Fitness is a crud term used by cardio bunnies, which encompasses a vast range of physiological adaptations from musculature, cardiovascular, central nervous system and pain thresholds...

 

[arknor]

I don't know I'm pretty fast over 200metres thanks to my uber long leg's

I just don't see the point in going to the gym and sticking to only weight lifting.
I guess they are like those boxers that are great for the first few rounds but they better hope they can get an early knockout or the hurt is a coming.

I guess most people don't hit the gym to get fit and healthy just muscles is enough.

seems a waste of all that diet and dedication over the years if it does nothing to improve the quality of your life at later ages.

has there ever been any studies at gym's by any uni's to test the body age of most gym goers? some of them might look well built but they probably have the cardio system of someone 10 years there age much like a lot of unfit slobs will

 

[mrthingyx]

Not sure on specific studies, but take a look at your heart rate after lifting weights. Increased? Yep. Breathing rate, too? Yep.

Two indicators of cardiovascular exertion.

 

[Barks]

Mrthingy has said exactly what I was going to say. Fitness does not just mean what your average minute mile is on a 10 mile run.

If you're weightlifting properly it is extremely taxing on the nervous system and will be very hard work. I've just done a fairly hectic session (see my log if you care lol) and I feel absolutely exhausted, it's barely gone 11am on Saturday morning

Just because an activity doesn't make you sweat profusely and struggle for breath it doesn't mean it isn't good for your cardiovascular system.

 

[Freefaller]

Just because you cannot run a marathon sub 4hrs doesn't make you unfit. It just means you haven't trained specifically for that type of event.

I can run up and down a rugby pitch for 80mins fine, can I run a marathon in a competitive time? Of course not. However, I can go for long mountain walks/climbs, and just plod on at a steady pace with no issues. arknor, I doubt you'd survive much in a game of rugby as you'd be snapped in two... by the cheerleaders But it's okay since you're cardio fit....


The guys pictured are undoubtely also above average in terms of cardio fitness as they do HIIT, and hard core complex work outs. Which I doubt you'd be able to do, even with a cotton bud Sure, they may not be competitive doing a marathon though, but I doubt they'd finish last if they had the technique/training.

 

[Somnambulist]

Also when it says 'no cardio' in the picture, what it's referring to context-wise, is the idea to reach a low body fat level you NEED to spend hours every week pounding pavement or sitting on an exercise bike, which of course is rubbish and an extremely poor investment of time for the purpose of improving body composition. In health terms moderate intensity steady state cardio performed for long periods isn't healthy for you anyway, so another reason to give M.I.S.S a miss.

 

[arknor]

I can run up and down a rugby pitch for 80mins fine, can I run a marathon in a competitive time? Of course not. However, I can go for long mountain walks/climbs, and just plod on at a steady pace with no issues. arknor, I doubt you'd survive much in a game of rugby as you'd be snapped in two... by the cheerleaders But it's okay since you're cardio fit....

er I always said I don't lift for power and size... I couldn't care about getting as big as possible.
My aim is to have a cyclist sprinters body which I will no doubt find easier to achieve.
but on the subject of cardio just finished my bike ride

1900 calories melted btw according to garmin which is apparently accurate to within 10% when using a heart rate strap

now to cook me some food