8 - 12 vs normal cardio

Rhyno · 01-30-2007, 07:23 PM

in the news the other night some doctor or physio recons that an 8 second burst of high intesity cardio followed by a 12 second low intensity cardio and then repeate for like 15 or 20 mins is 3 or so times more effective at loosing fat than the same intensity cardio over that period of time.

This system means that if you are doing 20mins of cardio approx 40% (8mins) will be high intensity at between 90-100% exertion and 60% (12mins) will be low intensity at between 30-40% exertion, averaging about 60-70% total exertion over that time.

Now in comparison to your normal intensity of cardio sessions the average person might spend 100% (20mins) at about 60-70% exertion equalling the same 60-70% total exertion over the 20 min period, some might average more because they exert more over that period of time.

I just cant see where the three times as much fat comes into play

Could someone please explain if this system works and how.

thanks. Hope it makes sense

**P-funk** · 01-30-2007, 07:28 PM

the intense phase is going to exceed 100% Vo2max....if it doesn't you aren;t working hard enough.

The high intensity phase will cause in increase in metabolism and create EPOC. How long EPOC lasts after the workout is still up in the air and the reason that it happens is still a little fuzzy as well, but it does happen and it is a good thing as far as fat loss is concerned. also, during the low intensity portion, you have a phase of EPOC that is going on and the amount of calories that are burned during that recovery interval has never been measured in a study.

Rhyno · 01-30-2007, 08:03 PM

Sorry, i am not to sure what Vo2max is or how to exceed 100% (do you mean to go as bloody hard as you can)

**P-funk** · 01-30-2007, 08:07 PM

Vo2max is the amount of oxygen per kilogram of body weight per minute that your body can take in and use. It is your maximal oxygen uptake.

if you are working anaerobically, you are going to exceed your Vo2max.

Rhyno · 01-30-2007, 08:26 PM

Do you thinks that mixing this type of cardio training with HIIT cardio would work well. i.e. one day do 8-12 the other do HIIT. Correct me if i am wrong but 8-12 is predominatly for fat and HIIT is for conditioning.

**P-funk** · 01-30-2007, 08:28 PM

This would be a form of intense interval training.

I am not really following your question.

Rhyno · 01-30-2007, 08:32 PM

thanks for the explanation, i guess you are trying to refill your oxygen in the rest intervals so that you can go again.

**P-funk** · 01-30-2007, 08:38 PM

Quote:

Originally Posted by Rhyno

thanks for the explanation, i guess you are trying to refill your oxygen in the rest intervals so that you can go again.

that is the point of the recovery period!

Rhyno · 01-30-2007, 08:39 PM

Quote:

Originally Posted by P-funk

This would be a form of intense interval training.

I am not really following your question.

Although both are Interval training

I thought that HIIT was for longer periods of time and gradually increasing.

1min high intensity - 1min low intensity

2mins high intensity - 2 mins low intensity

And so on...

I thought that that 8 - 12 had something specific to do with the time frames that are being used.

Thanks for clarifying.

**P-funk** · 01-30-2007, 08:45 PM

HIIT is just an interval workout done at a high intensity. if you are increasing the work interval though, you aren't going to be working at a high intensity, which is the point. Typically, the intense interval will last about 20-30sec, with the recovery being around 30-120sec.

Rhyno · 01-30-2007, 09:36 PM

haha, What am i talking about then

I did a search for HIIT training the other day, and a few of the threads explained somthing similar to what i thought it was.

I originally thought it was the way you have explained it but i wasnt 100% so thats why i went looking.

Adamjs · 01-31-2007, 05:54 AM

^ the total amount of time you spend doing the HIIT increases.

You gradually lower your rest period lengths as your fitness improves. The length of the individual work periods should stay the same.

slip · 01-31-2007, 05:26 PM

HIIT = High intensity interval training.

Wether you go hard for 30 sec and easy/rest for 60 sec, or go hard for 8 sec/ rest for 12 (or whatever magic number the next person on TV says) its still the same thing. High Intensity, done in Intervals, like the name says.

've had clients asking me about this 8/12 second thing non stop. "You know how we go hard for 30 sec sometimes, then rest.....yeah......same thing but with 8/12 seconds.....oh yeah.....remember how I explained it to you all those times.......

01-30-2007, 07:23 PM	#1
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	8 - 12 vs normal cardio in the news the other night some doctor or physio recons that an 8 second burst of high intesity cardio followed by a 12 second low intensity cardio and then repeate for like 15 or 20 mins is 3 or so times more effective at loosing fat than the same intensity cardio over that period of time. This system means that if you are doing 20mins of cardio approx 40% (8mins) will be high intensity at between 90-100% exertion and 60% (12mins) will be low intensity at between 30-40% exertion, averaging about 60-70% total exertion over that time. Now in comparison to your normal intensity of cardio sessions the average person might spend 100% (20mins) at about 60-70% exertion equalling the same 60-70% total exertion over the 20 min period, some might average more because they exert more over that period of time. I just cant see where the three times as much fat comes into play Could someone please explain if this system works and how. thanks. Hope it makes sense
	WHY?..... Because life was'nt meant to be easy

01-30-2007, 07:28 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	the intense phase is going to exceed 100% Vo2max....if it doesn't you aren;t working hard enough. The high intensity phase will cause in increase in metabolism and create EPOC. How long EPOC lasts after the workout is still up in the air and the reason that it happens is still a little fuzzy as well, but it does happen and it is a good thing as far as fat loss is concerned. also, during the low intensity portion, you have a phase of EPOC that is going on and the amount of calories that are burned during that recovery interval has never been measured in a study.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-30-2007, 08:03 PM	#3
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	Sorry, i am not to sure what Vo2max is or how to exceed 100% (do you mean to go as bloody hard as you can)
	WHY?..... Because life was'nt meant to be easy

01-30-2007, 08:07 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	Vo2max is the amount of oxygen per kilogram of body weight per minute that your body can take in and use. It is your maximal oxygen uptake. if you are working anaerobically, you are going to exceed your Vo2max.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-30-2007, 08:26 PM	#5
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	Do you thinks that mixing this type of cardio training with HIIT cardio would work well. i.e. one day do 8-12 the other do HIIT. Correct me if i am wrong but 8-12 is predominatly for fat and HIIT is for conditioning.
	WHY?..... Because life was'nt meant to be easy

01-30-2007, 08:28 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	This would be a form of intense interval training. I am not really following your question.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-30-2007, 08:32 PM	#7
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	thanks for the explanation, i guess you are trying to refill your oxygen in the rest intervals so that you can go again.
	WHY?..... Because life was'nt meant to be easy

01-30-2007, 08:45 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	HIIT is just an interval workout done at a high intensity. if you are increasing the work interval though, you aren't going to be working at a high intensity, which is the point. Typically, the intense interval will last about 20-30sec, with the recovery being around 30-120sec.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-30-2007, 09:36 PM	#11
Rhyno Save Water. Drink Beer Join Date: Nov 2006 Location: Western Australia Posts: 83	haha, What am i talking about then I did a search for HIIT training the other day, and a few of the threads explained somthing similar to what i thought it was. I originally thought it was the way you have explained it but i wasnt 100% so thats why i went looking.
	WHY?..... Because life was'nt meant to be easy

01-31-2007, 05:54 AM	#12
Adamjs Adamjs Join Date: May 2005 Location: Sydney Posts: 260	^ the total amount of time you spend doing the HIIT increases. You gradually lower your rest period lengths as your fitness improves. The length of the individual work periods should stay the same.
	____________________________________________ Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too.

01-31-2007, 05:26 PM	#13
slip Registered User Join Date: Jan 2006 Posts: 346	HIIT = High intensity interval training. Wether you go hard for 30 sec and easy/rest for 60 sec, or go hard for 8 sec/ rest for 12 (or whatever magic number the next person on TV says) its still the same thing. High Intensity, done in Intervals, like the name says. 've had clients asking me about this 8/12 second thing non stop. "You know how we go hard for 30 sec sometimes, then rest.....yeah......same thing but with 8/12 seconds.....oh yeah.....remember how I explained it to you all those times.......
slip Registered User Join Date: Jan 2006 Posts: 346

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