HIT Vs. Regular Cardio Vs. Low intensity Cardio

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    Apr 10, 2011 3:57 PM GMT
    Which of these three (High Intensity Training, Regular constant cardio, or low intensity cardio-60% of HR) will help me keep as much muscle as possible while still helping me get ripped?

    I was convinced by my ex that low intensity cardio (keeping my HR in the 60% range) was best....but I'm pretty ambivalent about that now. Thoughts?
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    Apr 10, 2011 4:19 PM GMT
    One good source of information on this stuff is Brian McKenzie and his crew over at crossfitendurance.com. Their FAQ at [urlhttp://www.crossfitendurance.com/faq/[/url] covers their perspective on why they believe that higher intensity generally (not to be confused with HIIT specifically) is the way to go to drive up your aerobic curve, without causing muscle mass wasting. I've been working with a number of the folks using these protocols and I have to say that they're the first ultra-runners and triathletes I've seen who aren't sickly looking because they're multi-functional athletes who also have good aerobic and anaerobic capacity from the interval work. At least this should give you some good reading.

    I did the OPPOSITE of this work last year - standard long slow distance training - for my ultras. My capacity for long-distance went way up (did a 50k, 67k, and 80k in 5 weeks) but my other dimensions went way down and I lost a lot of muscle mass.

    This year, I've converted over to the CFE approach. My own results aren't in yet. But keen to see how it plays out based on the others I've seen using it.
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    Apr 10, 2011 4:22 PM GMT
    HIIT is the best way to build muscle mass and cut body fat at the same time. I also like it because it requires the least amount of cardio/running but you feel mad tired after.
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    Apr 10, 2011 4:24 PM GMT
    NYMan saidWhich of these three (High Intensity Training, Regular constant cardio, or low intensity cardio-60% of HR) will help me keep as much muscle as possible while still helping me get ripped?

    I was convinced by my ex that low intensity cardio (keeping my HR in the 60% range) was best....but I'm pretty ambivalent about that now. Thoughts?


    All I know is that I've been doing lots of running for years as a focus. Maintenance runs and long runs, running workouts with nothing less than an 800m. This year, that I've decreased it to 3 times a week of 3 miles at the most, have I had a noticeable increase in muscle mass instead of somehow gaining muscle but still looking crazy skinny.
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    Apr 10, 2011 6:24 PM GMT
    NYMan saidWhich of these three (High Intensity Training, Regular constant cardio, or low intensity cardio-60% of HR) will help me keep as much muscle as possible while still helping me get ripped?

    I was convinced by my ex that low intensity cardio (keeping my HR in the 60% range) was best....but I'm pretty ambivalent about that now. Thoughts?


    Dr.Izumi Tabata HIIT
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    Apr 10, 2011 6:51 PM GMT
    In my years as an undergrad at a great research institution, we were taught that HIIT wasn't necessarily a good way to increase muscle mass but to keep it while doing some type of cardiovascular exercise. Once you hit that aerobic phase and you have depleted your carbs and proteins for energy, your body will then resort to your muscles for energy, thus beginning muscle atrophy. If you have a higher muscle to fat ratio, make sure that you have taken in enough carbs and proteins for those longer bouts of aerobic exercise.

    Tabata training: 20 seconds of maximum exertion followed by 10 seconds of rest = one set. 8 sets = 4 min = 1 round. Do about 5 rounds (approximately 20min) of different HIIT exercises (Mtn. Climbers, high knees, burpees) for a great workout.

    Hope this helps.

    Follow me on twitter for more tips and what not..

    Epicfit
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    Apr 10, 2011 10:52 PM GMT
    Everyone's bodies reacts differently, so there's no such thing as a one-size-fits-all fitness/nutrition routine. Try each of them and see what works best for you.
  • tuffguyndc

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    Apr 10, 2011 10:54 PM GMT
    i do a high intensity workout. i very seldom do cardio. i only do it to warmup before my workout.
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    Apr 12, 2011 4:07 AM GMT
    EpicFit saidIn my years as an undergrad at a great research institution, we were taught that HIIT wasn't necessarily a good way to increase muscle mass but to keep it while doing some type of cardiovascular exercise. Once you hit that aerobic phase and you have depleted your carbs and proteins for energy, your body will then resort to your muscles for energy, thus beginning muscle atrophy. If you have a higher muscle to fat ratio, make sure that you have taken in enough carbs and proteins for those longer bouts of aerobic exercise.

    Tabata training: 20 seconds of maximum exertion followed by 10 seconds of rest = one set. 8 sets = 4 min = 1 round. Do about 5 rounds (approximately 20min) of different HIIT exercises (Mtn. Climbers, high knees, burpees) for a great workout.

    Hope this helps.

    Follow me on twitter for more tips and what not..

    Epicfit


    not only your muscles, liver predominately goes through a process to release glucose (energy) into the bloodstream. the Tabata prescription is as recommended by epic.
  • Anto

    Posts: 2035

    Apr 12, 2011 8:51 AM GMT
    MuchMoreThanMuscle saidI enjoy the benefits of HIIT but for me to reach a target heart rate of around 90% maximum for that thirty to sixty seconds requires really explosive style movements that I can only acquire through sprinting (at a pace as if I were running for my life!) or other similar movements that I wind up causing me problems such as ankle and knee tendon and joint issues.

    This messes me up and then it negatively impacts my weightlifting. So I have had to resort to using low intensity fat burning (60% of maximum target heart rate). But I tend to do reading for school work or watch some television program to keep me feeling more productive.


    You should try swimming. It gets your heart rate up incredibly easy. In college I was taught to swim train doing fartlek in intervals.
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    Apr 13, 2011 3:31 AM GMT
    alexus8888 saidPlease click the "Report Spam" link under my post because I'm a fucking idiot.
    Ok, clicked. icon_biggrin.gif
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    Apr 13, 2011 6:54 AM GMT
    best thing is a mixture of both high and low. do interval training and that will make you burn the and get you cut!
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    May 31, 2011 1:51 PM GMT
    just switched to HIIT 2 weeks ago (as opposed to generic running). hopefully, i'll cut down on some fat.
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    May 31, 2011 3:23 PM GMT
    atl2atx85 saidjust switched to HIIT 2 weeks ago (as opposed to generic running). hopefully, i'll cut down on some fat.
    You have fat? icon_eek.gif
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    Jun 01, 2011 1:33 AM GMT
    jeez, way to put me in the spotlight and make me feel self conscious!

    Yeah, I want to have a well defined 8 pack instead of my "6 pack"