05-06-07, 08:03 AM | ||
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Join Date: Jun 2002
Location: My body is in Louisville but my heart is in Atlanta
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05-06-07, 01:38 PM | ||
Join Date: Oct 2006
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A sign of overdoing HIIT is erratic or elevated HR during rest, elevated RHR, feeling breathless, and unusual fatigue. You usually don't feel like you are overdoing it while you are doing the workout. The last time I overdid HIIT workouts, my HR was drastically elevated for 48 hrs to the point that I couldn't sleep because my heart was pounding so fast and so loud. It took 2 weeks before I could get back to my workouts. Alwyn's recommendations are for people who are doing heavy strength training. Their hearts are more prepared for HIITs. When you shift from steady state to HIIT workouts (and vice versa), you will see an increase in metabolism. It is the result of the body adjusting to the use of different fuel system. In the long run, for weight reduction or maintenance without diet consideration, nothing beats steady state done right. The biology is unequivocal. |
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05-06-07, 02:01 PM | ||
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Join Date: Jun 2002
Location: My body is in Louisville but my heart is in Atlanta
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05-06-07, 10:41 PM | |
Join Date: May 2005
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I'm very interested in the answer to Sancho's question as well. I am STUCK STUCK STUCK so I have decreased my cardio and increased weights with Jari workouts. Would Ripped 1000 be considered HIIT?? Right now I'm only doing it once a week along with the others and doing "steady state" only twice a week (TJ). I'm hoping this will bust my plateau, but now I'm totally confused!!
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05-06-07, 11:03 PM | ||
Join Date: Oct 2006
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I will use a crude analogy (but accurate) to give you an idea of the difference in effect on metabolism between HIIT workouts and steady state. There are two types of water heaters on the market. One has the big tank that is constantly and inefficiently heating water just in case you need it. The other has no tank and heats the water very efficiently when you turn the hot water on. Steady state cardio builds a big fat burning tank in all of the trained muscles that is constantly on (increased mitochondria and a lot of supporting enzymes), while heavy lifting and HIIT workouts create a tankless water heater that is turned on only when the muscles are working. There is a reason why our bodies store a ton of fat and minimal amounts of glycogen (besides the toxicity associated with increased glucose levels). If you have been doing steady state cardio for a while, it may be a good idea to do a rotation focused on strength/HIIT workouts to shake things up. You need to remember that the body will optimize only one energy system at a time (either fat aerobically or glycogen anaerobically). The default is always improving fat metabolism. So if you really want to get the most out of HIIT workouts, do a rotation that focuses on building anaerobic endurance. Many of Cathe's workouts will fit into this type of rotation as well as some of the classic firms that are more focused on weights. The NROL also has some weight training routines for fat loss that you can use before a HIIT workout. After 8 to 12 weeks, you can return to steady state cardio and get the benefit of confusing your muscles one more time. |
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05-07-07, 06:03 AM | |
VF Supporter
Join Date: Jun 2002
Location: My body is in Louisville but my heart is in Atlanta
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Soapmaker,
If you get a chance, one other question . . . SO, I shouldn't do hit once a week? Or, I shouldn't do hit in combination with endurance strength training? If I'm going to do HIIT, I should do it as part of an 8 (ish) week rotation in combination with heavy lifting? I've got NROL on reserve at the library and will read it. But if you get a chance to answer the above, I'd appreciate it. Thanks so much for the information you posted. |
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