I am about 45 pounds overweight and am looking for the best method of exercise to burn fat. I recently heard of HIIT, high intensitity interval training. I heard that it is a very effective method of burning fat. Does anybody here have any experience with this? For a person that doesnt regularly exercise, what method should I start on. I mean how many days a week should I start and how long during the workouts? When should increases be made? How much of an increases should there be each time? Any diet recommendations?
I've done Taku intervals (a form of HIITs) before for sprint training. Tabata intervals are great for getting back into top sprinting shape for sports like soccer, basketball, and ultimate frisbee. Healthwise, I read HIITs is indeed good for burning fat, which surprised me the first time I saw it. The premise is HIITS uses mostly the body's fast twitch muscle fibers rather than slow twitch fibers, which are more energy efficient. For example, in a marathon, pretty much only slow twitch muscle fibers are used since a large of amount of energy is to be expended over a long time. The problem with jumping into a program like HIITs for losing weight is that it is very intensive and if you're not starting in the greatest shape, you have serious potential for hurting yourself. Here's a link to the Taku intervals: http://www.trainforstrength.com/Endurance1.shtml Good luck.
Very true. HIIT is no joke. I thought that my 5 miles/3 times a week for the last 2 months would make it easy. It didn't. I started last week and do 7.0mph jog and an 11mph sprint and feel like passing out at the 10 min mark. Dookie I would recommend you start off slow. Maybe, so some modest up hill walking for 30min something like 3.0mph at a 7 incline.
HIIT is the way to go if you're determined in this goal. I would recommend HST for anyone trying the complete opposite.
when i first learned about HIIT,(body for life challenges) I was very doubtful it would work. 6 months later, I lost 27 pounds of fat. You should give it a try, but remember eat alot of protein aswell. 20 minutes a day/3 times a week should do it, on the other days lift weights for best results.
I had no idea that HIIT was so complex. I thought it was relatively simple, not to pick up but to actually carry out. I thought the basics were this: Warm-up phase High intensity interval Slow Down Interval High intensity interval Slow down interval High intensity interval Slow down interval Cool down phase I thought I could basically take care of it on the track. Any tips?
The basics are: 30 second sprint 30 second jog Repeat Start at 4 minutes and add a cycle every 3rd workout until you get up to 15 minutes.
I was looking it up to find out what it was and found this.; http://www.weightliftingdiscussion.com/routines.html#HIIT
This HIIT training looks intriguing. I looked at the link above and it says to warm up and cool down. Do you do these before and after the actual intervals? What sort of warming up and cooling down exercises do you do?
Is thisgood for a beginner? Like I said Im beginning. I know people have said its not for starters btu I still wanna try. Any recommendations for a beginging routine? Warm up/cool down practice, interval number, number of times to do it per day/week? Helpful hints and tips?
Repeat the 30 Sec Sprint/30 Sec Jog cycle 4 times. That equals 4 minutes. Do that for 2 workouts. On the 3rd workout, repeat the cycle 5 time. 5 minutes. Keep adding a cycle/minute every 3rd workout until you get up to 15 cycles/minutes. This is based on an 8 week program. Feel free to take a few weeks off after 8 weeks. Naturally, warm up and cool down before and after. You should go close to full out in the sprints. Like maybe 90% of what you're capable of. To start out with you might want to go 75-80% full speed.
Same here. I was able to cut about 5% body fat. I was at 12% body fat for a long time with no amount of regular cardio doing the work. I was running 7 miles a day/4 days a week, and I didn't start losing the extra body fat until I started doing HIIT. Once I started it was amazing. I'm now at 7.5% body fat just a few months after starting HIIT. It is so much more fun, and you save alot of time over regular cardio. I see people labouring over those treadmills for like 45 minutes at the gym, and I have half a mind to tell them about HIIT, but I keep to myself. If only they knew!
I work out at the gym three days a week. Monday- 12 minutes of HIIT on the ellipses machine and 9 minutes of HIIT on the stationary bike then weights for another 1.5 hours Wednesday- 15 minutes of HIIT on ellipses machine and 12 minutes of HIIT on stationary bike and then weights for another 1-1.5 hours Friday- 12 minutes of HIIT on ellipses machine and 9 minutes of HIIT on stationary bike and then weights for another 1.5 hours Saturday- Light run in the park for 3-5 miles Sunday- Bike ride through park for 12 miles (Saturday and Sunday workout is not really a workout, since its at a slow pace, but I just enjoy being outdoors thus I do it) I don't do HIIT while running or on treadmill, b/c it hurts my knees too much. The other two machines (ellipses, and stationary bike) are much more forgiving on your knees.
What are your stats Brightside. Calorie intake. Your Vegan, right? I started HIIT on the treadmill last week. Sh*t better get me that elusive six pack. Take Glucosamine for the knees. It really works, takes a while though.
