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Do you do HIIT strength training?
01-16-2014, 07:19 PM
The goal is fat loss/cutting.
Do you do your High Intensity Interval Training (HIIT) after your weight training?
Or do you dedicate an entire session to HIIT on a separate day from your weight/resistance training?
WIA
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Do you do HIIT strength training?
01-16-2014, 07:48 PM
I do not think you would be able to do a succesful HIIT training ( I do something like 30 secs hard bicycling followed by 60 secs pause) right after a good workout. Although, if you are able to then by all means go for it. Usually, what I did was to do it on a seperate day followed by some light running, skipping or swimming to that that last piece of sweat off.
If you are going to do it on the same day, I would suggest doing HIIT first as it raises your hormonal levels if done right thus making your weight lifting training more effective and beneficial.
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Do you do HIIT strength training?
01-16-2014, 08:22 PM
I do HIIT 2-3 x per week on days I don't lift.
I warm up by jogging for 4-5 minutes. Then I sprint hills or stairs for 30 seconds 5 x with 3 minutes of jogging in between.
I downloaded a free app to my phone which tells me my timing in my ear buds.
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Do you do HIIT strength training?
01-16-2014, 08:36 PM
have you considered combining the two?
its possible to use weights and do interval training.
Kettlebell workouts tend to work pretty well for it.
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Do you do HIIT strength training?
01-16-2014, 09:08 PM
I'm pretty spent after HIIT and spent after lifting so for me doing the same day wouldn't work well.
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Do you do HIIT strength training?
01-16-2014, 09:27 PM
Ideally on it's own separated by a few hours from lifting.
If I can't do that, it's after lifting.
It might look like:
3 minutes warmup,
then 15 sets of
30 seconds 100% intensity followed by 30-60 seconds low intensity
3 minutes cool down
depends on what I'm doing
recumbent bike is favourite
if sprinting in summer: 20s full on, 40 seconds rest x 10 sets.
you can get interval apps for your phone that will beep (with warning) before the next phase of the workout.
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Do you do HIIT strength training?
01-16-2014, 09:35 PM
I used to do HIIT on stationary bike directly after lifting, but found that to be taxing over time. Now it's alternating days and progress overall seems to have improved.
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Do you do HIIT strength training?
01-16-2014, 09:37 PM
I do it after lifting and I lift everyday. I don't get all nerdy with "HIIT" though, I just try to do X reps of burpees, KB swings / snatches etc. in say 10 mins. If you wanna have some fun, roll a pair of dice (there's a phone app for that) and whichever number comes up, do that many minutes.
There's no rule that you have to do it on your off-day. You can do it either way, you get used to it eventually (i.e your work capacity increases).
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Do you do HIIT strength training?
01-16-2014, 10:21 PM
tabata is the only form of HIIT I have ever done. it works. combined with IF (fasting on alternate days) you lose weight fast!
I go in the swimming pool, just deep enough to have my belly covered and then do on the spot sprints with the resistance of the water.
Lost 7KG in 10 days!
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Do you do HIIT strength training?
01-16-2014, 10:36 PM
It's unnecessary for weight loss, if that's the main reason you're doing it. Just manipulate your diet to lose the desired amount of weight.
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Do you do HIIT strength training?
01-16-2014, 10:40 PM
maybe I am confused with HIIT and Tabata then. Anyway Tabata increases your metabolism and creates an 'afterburn effect' which means you keep burning calories for long after you have stopped exercising. It worked for me. Or maybe it was just the fasting.. hmmm. lol
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Do you do HIIT strength training?
01-16-2014, 10:48 PM
If you're going to HIIT or a Tabata type workout it shouldn't be heavy weight or a compound exercise like squats or dead lifts. When you get gassed your form suffers and it could lead to injury. There are a lot of kettle bell exercises, battle ropes, and bodyweight exercises that you could do.
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01-16-2014, 11:09 PM
I was doing HIIT sprints in the summer/fall and now I miss doing them now. Too cold. Plus I prefer to run on grass and that's covered in snow.
I believe it's not the calories burned during the activity itself, but the resulting hormonal + metabolism effects which make them beneficial.
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Do you do HIIT strength training?
01-17-2014, 11:44 AM
I used to do Tabada bike sprints a few times a week at the end of my workouts to maintain my speed when I was playing soccer.
It's the most intense form of HIIT in shortest amount of time. Thankfully it only lasts 4 minutes.
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Do you do HIIT strength training?
01-17-2014, 01:14 PM
@Nascimento
most of the hiit/tabata routines I see are about 4-12 , minutes, which makes it b tempting to just tack it on at the end. But I did chest yesterday and was about 90% wiped out.
Hmm, testing time
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Do you do HIIT strength training?
01-17-2014, 11:11 PM
honestly WIA I might hold off on going over board with this until you lose some weight. HIIT or met cons several times a week can stunt your fat loss. Lift 3-4x a week or less and focus all of your energy on your diet. Its actually hard to lose fat banging away at these workouts, not only slowing your fat loss but losing your diet motivation. Lose it first then bang away.
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Do you do HIIT strength training?
01-17-2014, 11:46 PM
WIA, 4-8 week cycles will be the most beneficial way to utilize this style. Go 4-8 weeks of High Intensity Interval Training and then go to intervals of heavy weight.
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Do you do HIIT strength training?
01-19-2014, 01:42 AM
^
Impact of Exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 1994 july; 43 (7)
Effects of high intensity intermittent exercise training on fat loss. int J obesity 2008 apr 32 (4) 684-691
many others; too lazy to list more.
anways, like anything, the OP should try different things and see how it works for him. I can only say it's been helpful for myself.