What is HIIT cardio and how is it done

properkickz1 · 01-14-2004, 03:13 PM

Im very new to the work-out game so i would like to know how can i do HIIT. What I mostly do for cardio is jump rope for 30-40 3-4 times a week. I would like to knw if I can perform HIIT with a jump rope? I hope thats not a stupid question

Randy · 01-14-2004, 03:21 PM

You see there is a new and revolutionary way to burn fat and it only takes 20 minutes to complete! Its called H.I.I.T. or High Intensity Interval Training. Besides, shedding excess fat to expose a lean and fit body H.I.I.T is a tremendous way to stimulate new muscle growth, toning and or firming your lower body at the same time It is burning fat!

“Don’t have time for 60 minutes of cardio today? Then try H.I.I.T!”

Again let me emphasize that low intensity aerobics are vital to one’s fat burning program but if you want action or a physical challenge, then you should give H.I.I.T a try. This is a totally different approach to aerobics—something that keeps you interested, takes only a fraction of the time, and can melt off fat just as efficiently as longer lower intensity aerobics. H.I.I.T involves alternate intervals of moderate-intensity aerobic exercise with periods of near-maximum effort. (As I mentioned earlier, each session takes no longer than 20 minutes, tops.)

What does H.I.I.T accomplish?

This type of exercise not only burns a lot of calories while you are working out, but also tremendously speeds up your metabolism and keeps it revved up for some time after your workout. Bottom line is HIIT training burns a large number of total calories and more calories burned equals more fat lost. Being unconventional I would suggest that you forget about the "calories burned" readout on the stairstepper or stationary bike; if you practice HIIT training, the majority of calories burned will come after your workout!

Add HIIT to Your Schedule!

One of the great things about HIIT training is that it can be applied to all kinds of activities—in or out of the gym. Personally, I like running or sprinting, but it can also be done on a stationary bicycle, a stairstepper, treadmill, elliptical, power walking or any activity where you can alternate periods of high intensity with periods of low intensity.

The following outline is a general routine for boosting fat loss, one that's worked well for me. Of course, you'll have to develop at your own pace according to your level of cardiovascular conditioning. If you follow the program properly, three sessions a week should produce significant fat-burning effects. Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever after digesting at least three hours from the last time you ate! You see if your goal is to burn fat you should be completely digested before you exercise, this way your body will have to tap into it’s fat reserves.

Important factors involed in H.I.I.T Training

In order to utilize H.I.I.T properly, we use a tool called the "Intensity Guide" to help us create high points. This guide is used to measure the level energy we are applying to the exercise that we are performing. The Index, starts at level 1 and goes to level 10. On the low end-at level l-you've got the intensity of kicking back on your recliner watching TV. Level 2 would be standing; level 3 could be walking; level 4 might be carrying a couple bags of groceries in from the car; level 5 might be carrying those groceries up a flight of stairs; and so on, up to level l 0, which is an all-out, 100 percent effort. In order to use this guide correctly you must apply it to your level of conditioning. And that's why basically any healthy adult, no matter what their prior exercise experience, can use H.I.I.T training. As an example, if you're a beginner walking up stairs might be a level 10 intensity level. Now, someone who's been training for several years might reach a high-intensity effort by sprinting up those stairs. The point is, your high intensity point is yours. It is distinctively yours and not mine or the person next to you in the gym. It's very important that you realize exactly what your high points are. A true high point on this workout, a true level 10 effort, is one where you can honestly tell yourself you gave it every single last ounce of energy you had. That you looked inside yourself and said I’m going to give it all I got!

H.I.I.T : How to Perform the actual workout!

Remember this can apply to any activity you choose. Just pick something you are comfortable with. Begin your workout with a two-minute warm up phase where we perform the activity at about a level 5 intensity. If you haven't been exercising regularly, you could reach level 5 on the Intensity Index by just walking. However, if you've been doing a lot of exercise, level 5 might be a pretty brisk jog. Again it is essential that you remember that your level 5 is unique to you, and my level 5 is unique to me. Now, after two minutes at a level 5 effort, you will take it up a level. You will reach a level 6 effort, we keep it there for one minute; then we increase the intensity of our effort, up to level 7 for one minute before taking it up another level, to level 8, where we maintain for another minute; then we take it up to level 9. We maintain that high-intensity effort for one minute, and then take it all the way down to a level 6 again-a relatively comfortable pace. We repeat that pattern three times, but on the last cycle (between the eighteenth and the nineteenth minutes of this 20-minute workout), we don't stop at level 9-we try to reach a high point-we go for a 10! Then we bring it back to level5 for a minute, and we're done!

Remember, a "high-intensity" may not mean an all-out sprint. If you haven't tried to sprint since you were a kid, you're in for a shock! Don't take off like you're life depends on it, or you'll run out of steam before the twentieth minute. For some, an intense effort may mean just walking up a hill. If that's your level, don't get down on yourself. Say to yourself that you are working out
to get your body inshape for life! Always think positive, because that is something we all have the ability to do, that is if we decide to. Now you won't have a level 10 effort every workout but you can certainly strive for it every workout!

How to maximize fat burning effects!!!!!

The H.I.I.T workout is most effective either when you wake up or at least 3 hours after your last meal. Because it reves your metabolic rate(or the rate in which your body burns calories) you might want to wait one hour after the workout before eating again. This way you are burning fat at an exorbant rate for an hour. Then make sure you replenish your body with a balanced nutritious meal! No starving the fat off! Please I caution you, starving yourself is not the way to effectively lose fat!

H.I.I.T Reviewed:

It burns tremendous amounts of calories while you work out Because it is so intense. And because of it’s intensity it raises your metabolic rate like Nothing you’ve ever seen before!

Conclusion

H.I.I.T can be used several ways. You can use it occasionally when you don’t have time to perform a normal 30 to 60 minute aerobic workout or you can use it for say several weeks to prevent aerobic boredom and then go back to normal aerobics. In any case I think you'll be quite pleased with the fat-burning effects of this exercise routine. But remember be careful, if you haven’t worked out at a high intensity for a while don’t rush into this workout. You should always check with your doctor before starting a program like this.

properkickz1 · 01-14-2004, 03:52 PM

thank you very much. I finally understand it. I think it would be pretty hard to perform this with a jump rope because I can't possibly jump rope for 20 consecutive min. Well not yet anyway

greekblondechic · 01-14-2004, 03:53 PM

Is 20 mins really enough?

I used to do HIIT for 30 mins 1 min on 1 min off...

atherjen · 01-14-2004, 04:14 PM

Greeky, yes 20 minutes is defintly enough! as long as you stick to it, and diet and weight training are both in line you can see much improvment!

Randy · 01-14-2004, 05:25 PM

This is the whole idea behind H.I.T.T.
When you don't have time to do your 60 minute low intensity cardio, you can achieve the same results with this 20 minute high intensity program.

Quote:

Originally posted by greekblondechic
Is 20 mins really enough?

I used to do HIIT for 30 mins 1 min on 1 min off...

Rixmon · 01-14-2004, 05:28 PM

HIIT works great for me, I would reccomend to do some

Unregistered · 02-18-2004, 07:36 AM

Hey, you definitely can do HIIT with a jump rope. However, I think there may be misunderstandings about HIIT on this board. If you are doing HIIT correctly, there should be no way you can do 30 minutes of it unless you've been doing it for months and have built up. Even this is hard to believe. Start out, assuming with a jump rope, and do a medium-paced jump for thirty seconds, then do an all-out, fast as you can jump for thirty seconds...try to do this three or four times (three or four minutes total). Do this three times a week and add a minute after each week until you get up to eight, then start over. Remember, during the sprint/all-out/high-intensity part, you should be working at at least 85-90% your ma. heart rate. If you can do this for thirty minutes, one minute at a time, then you deserve to be in the olympics.

brodus · 02-18-2004, 09:52 AM

Quote:

When you don't have time to do your 60 minute low intensity cardio, you can achieve the same results with this 20 minute high intensity program.

Sorry, but this is bullshit, scientifically. Think about it logically. Give your friend a 40 minute headstart in a race, and see if you can catch him using HIIT running. Of course, you can't even run half the distance he/she has. Moving mass across distance with the force of gravity taken into account is how you measure work performed, in other words, how many calories you burn. So you'll be lucky to perform half of the work, i.e. burn about half the calories someone doing 60 min. of cardio is doing (which is still saving ten minutes, ).

Unless you define "low output" cardio as crawling at less than 1 mph for 60 minutes, there is no way in hell that 20 miuntes of sprint/walk/sprint matches the caloric consumption and work performed over 60 minutes of even light jogging.

I think true interval training is more effective than HIIT over the long term, although HIIT is probably a good thing every once on a while. True interval training, Olympic style, never lets your heart rate dip below 75% and will take you all the way to the upper reaches of your cardiac abilities and VO2 max. You may puke. This is not a bad thing.

Intervals have been the bedrock of biking running-sports training for decades. The pre-programmed workouts on treadmills and bikes that they call "intervals" don't take your heart-rate high enough, so you have to make your own.

Here's an easy treadmill interval workout:

Jog 400 meters @ 12 minute/mile pace
Sprint 400 meters @ 6-7 minute/mile pace
Jog 200 meters @ 12 minute/mile pace
Sprint 200 meters @ 6-7 minute/mile pace
Jog 200 meters @ 12 minute/mile pace
Sprint 200 meters @ 6-7 minute/mile pace
Jog 800 meters @ 9 minute/mile pace
Sprint 200 meters @ As fast as possible
Jog 400 meters and cooldown

The whole workout only takes a little over 20 minutes, and you will feel your meatbolism really kick up.

I'm sure 20 minutes of HIIT is better than doing nothing, and perhaps for Bodybuilders looking to minimize catabolism it is the best way to do cardio, but for long-term fat burning or fitness goals, I think it is overhyped. If is was so effective at making you fast, professional runners would only do 20 minute workouts.

**Prince** · 02-18-2004, 10:10 AM

Quote:

Originally posted by Randy
This is the whole idea behind H.I.T.T.
When you don't have time to do your 60 minute low intensity cardio, you can achieve the same results with this 20 minute high intensity program.

No it's not! It has absolutely nothing to do with time, or lack of it.

The main reasons for HIIT cardio are to preserve LBM, and increase your resting heart rate which will increase fat burning 24/7.

Long duration cardio depletes glycogen stores and eventually your body starts burning muscle tissue for energy, and it has very little impact on your resting heart rate.

The best example is look at a marathon runners physique and compare to a track sprinter. Sprinters are very lean and extremely muscular. Long distance runners are lanky, frail, with little muscle yet possess higher body fat levels than the sprinters.

brodus · 02-18-2004, 10:39 AM

If you re-read my post, I didn't say that HIIT won't make you lean. I'm saying it's not more effective than properly executed intervals.

And re: glyCogen stores, if people weren't so anti-carb these days, they might have better glycogen stores to begin with.

What I said was that asserting that 20 minutes of HIIT equals 60 minutes of cardio is scientifically false, in terms of work performed.

What you say is correct, sprinters (400 meters on down) have very "tight" physiques, and train with something similar to HIIT. But ALL of them train for way more than 20 minutes at a time. Most train for at least an hour, with varying types of intervals, and that's what I'm advocating...not saying HIIT sux (it certainly doesn't).

I don't do more than 20 minutes of cardio on lifting days for reasons you mention. But on cardio only days, I go 45-60 minutes, they same time I spend on a lifting day. I see cuts much, much faster this way.

I was just trying to clarify this training method a bit!

**Prince** · 02-18-2004, 11:13 AM

I did not quote you, nor was I even responding to you, I was responding to what Randy said that was misinformation.

Big Smoothy · 02-19-2004, 07:47 AM

Here's what I do: I get on the stationary cycle and go as fast as I can, about 120 rpms (or whatever) and get my heart to 135+ beats per mintue (34 years old). I slow down 3-4 times for my slower interval. I do this for 20 minutes. Try to go balls to the wall.

I am doing this right?

(I will pay a fee and upgrade my membership on this forum, because as a rookie I've benefitted so much from all of you on this forum. I think the newbies are the ones that benefit the most, and probably the ones that visit this site the most, because the more experienced folks already have this information!)

Monolith · 02-19-2004, 08:29 AM

Brodus, you seem kind of confused about HIIT and cardio in general.

brodus · 02-19-2004, 01:57 PM

Quote:

Brodus, you seem kind of confused about HIIT and cardio in general.

That's pretty funny. Very funny, in fact.

I've spent my whole life invovled in fitness, and cardio in particular. My dad was a track coach and wrote two books on fitness and cardio. My mom illustrated the health curriculum for the State of Michigan. I ran my first 5k when I was five years old. I went to college on a track scholarship and trained with one of the fastest mile runners ever, Jim Ryan. I ran in the Canadian American meet where the fastest indoor 800 was run that year. Now i do triathlons. Care to explain how cardio works for me? I'm obviously a dumbass!

BigE · 02-19-2004, 03:07 PM

so how many cal. can and avg person burn in those 20 min cause i do cardio for about 35 minutes and i can burn up to 650-700 cal is jus tthat amount of time so just wondering if that was better than this.

brodus · 02-19-2004, 03:23 PM

I think what Prince said is correct, that the point of HIIT isn't so much to burn more cals in less time as to stimulate a long-term resting-heart rate increase and preserve LBM.

I think if you're just trying to lose weight, burning 700 cals in 35 minutes is awesome. You didn't say what you do for cardio?

I think everyone should do at least one day of intervals for every three days of cardio, though. You can call it whatever you want, but basically one day out of three alternate lower-intensity work with high intensity work at about a 3:1 ratio, time wise. This hits different muscles, increases cardivascular health and VO2Max , and helps preserve LBM more than very long bouts of cardio alone.

BigE · 02-20-2004, 12:01 AM

when i burn that many cal i usually put the tred mil of a big hill and walk really fast but i only do that once a week the other 2 times i run stairs outside at a football statium and then a mile after that

01-14-2004, 03:13 PM	#1
properkickz1 Registered User Join Date: Dec 2003 Location: new york Posts: 27	What is HIIT cardio and how is it done Im very new to the work-out game so i would like to know how can i do HIIT. What I mostly do for cardio is jump rope for 30-40 3-4 times a week. I would like to knw if I can perform HIIT with a jump rope? I hope thats not a stupid question

01-14-2004, 03:21 PM	#2
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	You see there is a new and revolutionary way to burn fat and it only takes 20 minutes to complete! Its called H.I.I.T. or High Intensity Interval Training. Besides, shedding excess fat to expose a lean and fit body H.I.I.T is a tremendous way to stimulate new muscle growth, toning and or firming your lower body at the same time It is burning fat! “Don’t have time for 60 minutes of cardio today? Then try H.I.I.T!” Again let me emphasize that low intensity aerobics are vital to one’s fat burning program but if you want action or a physical challenge, then you should give H.I.I.T a try. This is a totally different approach to aerobics—something that keeps you interested, takes only a fraction of the time, and can melt off fat just as efficiently as longer lower intensity aerobics. H.I.I.T involves alternate intervals of moderate-intensity aerobic exercise with periods of near-maximum effort. (As I mentioned earlier, each session takes no longer than 20 minutes, tops.) What does H.I.I.T accomplish? This type of exercise not only burns a lot of calories while you are working out, but also tremendously speeds up your metabolism and keeps it revved up for some time after your workout. Bottom line is HIIT training burns a large number of total calories and more calories burned equals more fat lost. Being unconventional I would suggest that you forget about the "calories burned" readout on the stairstepper or stationary bike; if you practice HIIT training, the majority of calories burned will come after your workout! Add HIIT to Your Schedule! One of the great things about HIIT training is that it can be applied to all kinds of activities—in or out of the gym. Personally, I like running or sprinting, but it can also be done on a stationary bicycle, a stairstepper, treadmill, elliptical, power walking or any activity where you can alternate periods of high intensity with periods of low intensity. The following outline is a general routine for boosting fat loss, one that's worked well for me. Of course, you'll have to develop at your own pace according to your level of cardiovascular conditioning. If you follow the program properly, three sessions a week should produce significant fat-burning effects. Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever after digesting at least three hours from the last time you ate! You see if your goal is to burn fat you should be completely digested before you exercise, this way your body will have to tap into it’s fat reserves. Important factors involed in H.I.I.T Training In order to utilize H.I.I.T properly, we use a tool called the "Intensity Guide" to help us create high points. This guide is used to measure the level energy we are applying to the exercise that we are performing. The Index, starts at level 1 and goes to level 10. On the low end-at level l-you've got the intensity of kicking back on your recliner watching TV. Level 2 would be standing; level 3 could be walking; level 4 might be carrying a couple bags of groceries in from the car; level 5 might be carrying those groceries up a flight of stairs; and so on, up to level l 0, which is an all-out, 100 percent effort. In order to use this guide correctly you must apply it to your level of conditioning. And that's why basically any healthy adult, no matter what their prior exercise experience, can use H.I.I.T training. As an example, if you're a beginner walking up stairs might be a level 10 intensity level. Now, someone who's been training for several years might reach a high-intensity effort by sprinting up those stairs. The point is, your high intensity point is yours. It is distinctively yours and not mine or the person next to you in the gym. It's very important that you realize exactly what your high points are. A true high point on this workout, a true level 10 effort, is one where you can honestly tell yourself you gave it every single last ounce of energy you had. That you looked inside yourself and said I’m going to give it all I got! H.I.I.T : How to Perform the actual workout! Remember this can apply to any activity you choose. Just pick something you are comfortable with. Begin your workout with a two-minute warm up phase where we perform the activity at about a level 5 intensity. If you haven't been exercising regularly, you could reach level 5 on the Intensity Index by just walking. However, if you've been doing a lot of exercise, level 5 might be a pretty brisk jog. Again it is essential that you remember that your level 5 is unique to you, and my level 5 is unique to me. Now, after two minutes at a level 5 effort, you will take it up a level. You will reach a level 6 effort, we keep it there for one minute; then we increase the intensity of our effort, up to level 7 for one minute before taking it up another level, to level 8, where we maintain for another minute; then we take it up to level 9. We maintain that high-intensity effort for one minute, and then take it all the way down to a level 6 again-a relatively comfortable pace. We repeat that pattern three times, but on the last cycle (between the eighteenth and the nineteenth minutes of this 20-minute workout), we don't stop at level 9-we try to reach a high point-we go for a 10! Then we bring it back to level5 for a minute, and we're done! Remember, a "high-intensity" may not mean an all-out sprint. If you haven't tried to sprint since you were a kid, you're in for a shock! Don't take off like you're life depends on it, or you'll run out of steam before the twentieth minute. For some, an intense effort may mean just walking up a hill. If that's your level, don't get down on yourself. Say to yourself that you are working out to get your body inshape for life! Always think positive, because that is something we all have the ability to do, that is if we decide to. Now you won't have a level 10 effort every workout but you can certainly strive for it every workout! How to maximize fat burning effects!!!!! The H.I.I.T workout is most effective either when you wake up or at least 3 hours after your last meal. Because it reves your metabolic rate(or the rate in which your body burns calories) you might want to wait one hour after the workout before eating again. This way you are burning fat at an exorbant rate for an hour. Then make sure you replenish your body with a balanced nutritious meal! No starving the fat off! Please I caution you, starving yourself is not the way to effectively lose fat! H.I.I.T Reviewed: It burns tremendous amounts of calories while you work out Because it is so intense. And because of it’s intensity it raises your metabolic rate like Nothing you’ve ever seen before! Conclusion H.I.I.T can be used several ways. You can use it occasionally when you don’t have time to perform a normal 30 to 60 minute aerobic workout or you can use it for say several weeks to prevent aerobic boredom and then go back to normal aerobics. In any case I think you'll be quite pleased with the fat-burning effects of this exercise routine. But remember be careful, if you haven’t worked out at a high intensity for a while don’t rush into this workout. You should always check with your doctor before starting a program like this.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

01-14-2004, 03:53 PM	#4
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	Is 20 mins really enough? I used to do HIIT for 30 mins 1 min on 1 min off...
	I can do it I WILL be a size 5.

01-14-2004, 04:14 PM	#5
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Greeky, yes 20 minutes is defintly enough! as long as you stick to it, and diet and weight training are both in line you can see much improvment!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-18-2004, 10:39 AM	#11
brodus Registered User Join Date: Feb 2004 Location: Chicago, Illinois Posts: 945	If you re-read my post, I didn't say that HIIT won't make you lean. I'm saying it's not more effective than properly executed intervals. And re: glyCogen stores, if people weren't so anti-carb these days, they might have better glycogen stores to begin with. What I said was that asserting that 20 minutes of HIIT equals 60 minutes of cardio is scientifically false, in terms of work performed. What you say is correct, sprinters (400 meters on down) have very "tight" physiques, and train with something similar to HIIT. But ALL of them train for way more than 20 minutes at a time. Most train for at least an hour, with varying types of intervals, and that's what I'm advocating...not saying HIIT sux (it certainly doesn't). I don't do more than 20 minutes of cardio on lifting days for reasons you mention. But on cardio only days, I go 45-60 minutes, they same time I spend on a lifting day. I see cuts much, much faster this way. I was just trying to clarify this training method a bit!
	Graham Cousens Band My Space http://www.flymantell.com http://www.bifunkal.com http://www.livebandkaraokechicago.com http://www.worldclassnoise.com

01-14-2004, 03:52 PM	#3
properkickz1 Registered User Join Date: Dec 2003 Location: new york Posts: 27	thank you very much. I finally understand it. I think it would be pretty hard to perform this with a jump rope because I can't possibly jump rope for 20 consecutive min. Well not yet anyway

01-14-2004, 05:28 PM	#7
Rixmon Ex Sumo wrestler Elite Member Join Date: Jan 2004 Location: Osaka, Tokyo Posts: 182 Photos: 1	HIIT works great for me, I would reccomend to do some

02-18-2004, 07:36 AM	#8
Unregistered Registered User Join Date: Jan 2004 Posts: 5	Hey, you definitely can do HIIT with a jump rope. However, I think there may be misunderstandings about HIIT on this board. If you are doing HIIT correctly, there should be no way you can do 30 minutes of it unless you've been doing it for months and have built up. Even this is hard to believe. Start out, assuming with a jump rope, and do a medium-paced jump for thirty seconds, then do an all-out, fast as you can jump for thirty seconds...try to do this three or four times (three or four minutes total). Do this three times a week and add a minute after each week until you get up to eight, then start over. Remember, during the sprint/all-out/high-intensity part, you should be working at at least 85-90% your ma. heart rate. If you can do this for thirty minutes, one minute at a time, then you deserve to be in the olympics.

02-18-2004, 11:13 AM	#12
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,753 Blog Entries: 25 Photos: 320	I did not quote you, nor was I even responding to you, I was responding to what Randy said that was misinformation.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

02-19-2004, 07:47 AM	#13
Big Smoothy Windy City Elite Member Join Date: Jan 2004 Location: Chicago Posts: 2,816	Here's what I do: I get on the stationary cycle and go as fast as I can, about 120 rpms (or whatever) and get my heart to 135+ beats per mintue (34 years old). I slow down 3-4 times for my slower interval. I do this for 20 minutes. Try to go balls to the wall. I am doing this right? (I will pay a fee and upgrade my membership on this forum, because as a rookie I've benefitted so much from all of you on this forum. I think the newbies are the ones that benefit the most, and probably the ones that visit this site the most, because the more experienced folks already have this information!)

02-19-2004, 08:29 AM	#14
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Brodus, you seem kind of confused about HIIT and cardio in general.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

02-19-2004, 03:07 PM	#16
BigE Registered User Join Date: Aug 2003 Location: Texas Posts: 87	so how many cal. can and avg person burn in those 20 min cause i do cardio for about 35 minutes and i can burn up to 650-700 cal is jus tthat amount of time so just wondering if that was better than this.

02-19-2004, 03:23 PM	#17
brodus Registered User Join Date: Feb 2004 Location: Chicago, Illinois Posts: 945	I think what Prince said is correct, that the point of HIIT isn't so much to burn more cals in less time as to stimulate a long-term resting-heart rate increase and preserve LBM. I think if you're just trying to lose weight, burning 700 cals in 35 minutes is awesome. You didn't say what you do for cardio? I think everyone should do at least one day of intervals for every three days of cardio, though. You can call it whatever you want, but basically one day out of three alternate lower-intensity work with high intensity work at about a 3:1 ratio, time wise. This hits different muscles, increases cardivascular health and VO2Max , and helps preserve LBM more than very long bouts of cardio alone.
	Graham Cousens Band My Space http://www.flymantell.com http://www.bifunkal.com http://www.livebandkaraokechicago.com http://www.worldclassnoise.com

02-20-2004, 12:01 AM	#18
BigE Registered User Join Date: Aug 2003 Location: Texas Posts: 87	when i burn that many cal i usually put the tred mil of a big hill and walk really fast but i only do that once a week the other 2 times i run stairs outside at a football statium and then a mile after that

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