HIIT TIP more like myth dispelled?
please share share share if you like this and to dispel the myths plus it tells me hey I should write more of stuff like this. Excuse any typos as I am too lazy to edit and write this off of the top of my noggin from what I have learned over the years from coaching people and research papers I have read over the years
Ok I am assuming if you are reading this your Nutrition is on point . If not download my Nutritionist App because trying to out train your diet is like trying to out run a bear because it will eventually catch up to you . 80% of your results is determined by nutrition not training ..unless you are a profession athlete then it might be 50-50 or 60-40 anyway I'm getting off track lol.
HIIT: Everybody swears by HIIT (High intensity interval training) nowadays, proclaiming its superiority over LISS (low intensity steady state cardio). Usually I post pics of my HIIT sessions which I do on sundays but truth be told I also do LISS on the same day concurrently . Why? They both have their pros & cons .
Its like whey and casein none can be said is superior to the other.
Let me give you the benefits of both
HIIT
✔Release of the catecholamines adrenaline and noradrenaline this translates to the removal of triglycerides from their cells . The actual moving of fat so to speak
LISS
✔Release of Noradrenaline mainly and because of this it's not as efficient as HIIT in removing triglycerides from fat cells. However its better for newbies starting out because of the low impact
HIIT
✔Glycogen (carbs) are the preferred fuel source during this type of activity.
LISS
✔Fat is the preferred fuel source
HIIT
✔ (Excess post oxygen consumption) or what some people call the after burn effect . This is what HIIT is famous for. All this means is your body will continue to burn calories hours after you finish . However, this depends on two things 1) Duration of the HIIT session as Epoc increases linearly the longer it goes 2) Intensity of HIIT session EPOC increases exponentially with higher intensity
**However EPOC isn't as massive as people think.
LISS
✔Better Fat oxidation (fat burning) and insulin sensitivity ...good insulin sensitivity in a nut shell determines where calories go . In other words do most of it go to skeletal muscle or fat cells?
A tangent on an oft spoken myth : Doing HIIT preserves muscle
Although its widely known that doing excessive LISS when trying to gain muscle results in dietary protein being utilized to produce and increase mitochondria density instead of (building) muscle. This is in addition to muscle fibers actually shrinking in order to utilize oxygen more efficiently. Along the same lines, doing excessive HIIT impedes muscle growth by activating the molecule AMPK which directly interferes with the mTor ( mammalian target of rapomyacin) pathway. The mTor molecule is crucial to muscle growth. Its how the amino acid Leucine stimulates muscle growth by acting directly on the mTor molecule(pathway).
Bottom line
For fat loss, its best to do both HIIT and LISS back to back . As mentioned above, HIIT is better than LISS at removing/emptying the fat cells because of the Adrenaline and Noradrenaline it causes the body to release. LISS is better than HIIT at burning/oxidizing fat so with it released , makes sense to oxidize the fat with LISS right after HIIT
For Muscle gain
LISS for only 20 mins at 130 bpm 2-3 times per week this way you don't friggin balloon when you are to gain muscle plus it keeps metabolic pathways open so that when you decide to lean out you won't need 12 weeks
HIIT
what a lot of people don't realize is that there's a threshold where HIIT actually is suppose to start and that's at 70% of your max hear rate. Anything less and you might as well call it LISS
How do you calculate max heart rate?
Max heart rate= 205.8 - (0.685 × age). Anything below 70 percent of this you are not pushing yourself hard enough!
special note: Keep in mind max heart rate will vary depending on your fitness level so two people at the same age may get the same Max HR from the formula but its not entirely true. The formula is meant to give you as close approximation as possible.
If this has been hlepful let me know as well as any questions...OH YEAH ! there was a study that came out this week in Australia? Might be England.. that showed subjects experienced the same amount of fat loss doing an hour of HIIT per week as person would doing 5-7 hours of cardio. One thing should be kept in mind
1) The were relatively untrained which is why the gained muscle at the same time
2) the control group ...that is the other subjects they were comparing against weren't even exercising so it would have been better if they would have at least done some form LISS as cardio
3)Diet the biggest cofounder ...this to my knowledge wasn't even monitored. Regard less the mechanism for their fat loss was at least correct which is what I identified above
Bottom line its best to perform both as each have a benefit the other doesn't . They as a matter of fact complement one another like whey and casein.
I hope this helps some of you! 本帖最后由 KaySea 于 13-3-2013 06:57 PM 编辑
发表于 12-3-2013 07:46 PM
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