which do you think is better?
- Thread starter laura35
- Start date
goldenpath
Cathlete
Good Question - I was wondering the same thing. After you posed your question, I googled and this is what I found:
High Intensity Interval Cardio Training (HIIT)
For all those interested in efficient fat loss
Ingrid Marcum writes:
The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
The easiest way that I tell people to do it is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I like the treadmill and the elliptical trainer the best.
Another easy way to introduce yourself to this kind of cardio without killing yourself right off the bat is simply to keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it can not achieve steady state.
When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.
High Intensity Interval Cardio Training (HIIT)
For all those interested in efficient fat loss
Ingrid Marcum writes:
The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
The easiest way that I tell people to do it is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a minute and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I like the treadmill and the elliptical trainer the best.
Another easy way to introduce yourself to this kind of cardio without killing yourself right off the bat is simply to keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it can not achieve steady state.
When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.
crazystepr
Cathlete
>To me, it's apples & oranges. They both have their merits.
>I think a good routine should include both.
Ditto. I wouldn't just do one or the other. I'd do both.
Allison
http://www.picturetrail.com/allisonj90
>I think a good routine should include both.
Ditto. I wouldn't just do one or the other. I'd do both.
Allison
http://www.picturetrail.com/allisonj90
<<for instance getting faster for a 5k? I have read that the slower heart rate training will eventually make you faster in the long run because it increases your aerobic capacity.>>
Hi Laura,
I'll throw a cantaloupe into this mix to go with the apples and oranges...
I've been doing a some reading lately that proposes the opposite of slow heart rate training, and doing more strength/interval/speed work to improve performance in endurance activities like a 5K, 10K, moreK. I'm no expert and not very articulate in explaining this stuff any way, but here's a link to an article explaining what I mean.
http://www.crossfitnb.com/Endurance.htm
The author is Brian Mackenzie-bio: http://www.genetic-potential.com/trainers.php
I've been doing a lot of reading on this stuff as I'm entered in a sprint triathlon in June and hoping to not completely embarrass myself.
Hi Laura,
I'll throw a cantaloupe into this mix to go with the apples and oranges...
I've been doing a some reading lately that proposes the opposite of slow heart rate training, and doing more strength/interval/speed work to improve performance in endurance activities like a 5K, 10K, moreK. I'm no expert and not very articulate in explaining this stuff any way, but here's a link to an article explaining what I mean.
http://www.crossfitnb.com/Endurance.htm
The author is Brian Mackenzie-bio: http://www.genetic-potential.com/trainers.php
I've been doing a lot of reading on this stuff as I'm entered in a sprint triathlon in June and hoping to not completely embarrass myself.
Thanks gayle but I am still a little confused with all that. So they are saying do interval training, how many times a week? cathe says no more than 3 right? If I cant drop my HR down to 120bpm then they are saying stop the workout? I have noticed with running in my lower heart rate zone that my heart rate recovery time has been quicker. I do a bootcamp class 2x week which is more of a higher intensity but we do cardio then wts and alternate between the two, so I dont know if thats considered too much of a rest to consider it a HIIT, more like circuit training I think.
maddiesmum
Cathlete
I agree with Boybert too.
And also, there comes a point when you have to stop listening to everyone else's "expert opinions" because trying to sort out what is the "best" way to train can drive a person mad, there are so many opinions out there! What you do is mix it up as Boybert says and then tweak your program based on the results you are getting versus the results you want and how your body responds to each style and frequency of training.
Most of the time you have to work it out and think it through for yourself and moderation (some of everything) usually works.
Clare
And also, there comes a point when you have to stop listening to everyone else's "expert opinions" because trying to sort out what is the "best" way to train can drive a person mad, there are so many opinions out there! What you do is mix it up as Boybert says and then tweak your program based on the results you are getting versus the results you want and how your body responds to each style and frequency of training.
Most of the time you have to work it out and think it through for yourself and moderation (some of everything) usually works.
Clare
lala1
Cathlete
The idea of doing both makes sense. My question is, if I understand correctly HIIT is usually done for about 20 minutes. If I'm interested in heart health, is this enough workout time? The AHA association recommends like an hour, right? Yet working at this intensity seems like 20 minutes should count as an hour. (Yea, and if you eat over the sink, calories don't count )
)