[Andrew69]

Lol yeah, EPOC= Excess Post exercise Oxygen Consumption.
I found a study on Pubmed (cant find it right now) that showed the huge EPOC caused by HIIT compared to low intensity cardio (many hours compared to several minutes).Ill try and find it for you.

[Lean One]

Originally Posted by Andrew69

Lol yeah, EPOC= Excess Post exercise Oxygen Consumption.
I found a study on Pubmed (cant find it right now) that showed the huge EPOC caused by HIIT compared to low intensity cardio (many hours compared to several minutes).Ill try and find it for you.

I thought that's what you meant.

Here's my take on it. No doubt the EPOC factor plays a big role in the effectiveness of HIIT. I know there's plenty of studdies showing that. The thing about low intensity cardio though, is that even though there's no Signifigant EPOC, in the presence of optimal nutrition, that type of training leads to cellular changes (mitochondrial density, increased fat burning enzymes) that amount to a signifigant increase in fat buning capacity 24/7. Those type of changes don't occur with HIIT because it doesn't stimulate the release of FFAs during training.So, in the end, both methods work, but they work in difrent ways.

[Andrew69]

OK thanks.
I have also read that exercise in general tends to lead to cellular changes as you described, but Im not sure where I read that and even if it is valid.


If it is not valid, then I suppose that a combination of HIIT and Low Intensity may well be the way to go.

Where could I read about what you term "optimal nutrition" with regards to low intensity cardio?
Are you refering to a dedicated pre WO/ PWO nutrition type senario or just a general overall change in diet (away from high fat)?

[Lean One]

Originally Posted by Andrew69

OK thanks.
I have also read that exercise in general tends to lead to cellular changes as you described, but Im not sure where I read that and even if it is valid.


If it is not valid, then I suppose that a combination of HIIT and Low Intensity may well be the way to go.

Where could I read about what you term "optimal nutrition" with regards to low intensity cardio?
Are you refering to a dedicated pre WO/ PWO nutrition type senario or just a general overall change in diet (away from high fat)?

Here. www.intrafitt.com.

[jweave23]

I agree that a combination of anaerobic (lifting sessions or HIIT) and low intensity aerobic activity is best. I do this by lifting and low intensity cardio, considering the anaerobic effects desired (such as increased EPOC as mentioned above) are acheived through weight training, so that leaves low intensity cardio. It seems best to not do all anaerobic sessions such as weight traning and HIIT alone, no?

I think much of this was brought to light in a thread where Bobo abd Layne Norton discussed the two and played Crossfire I think that thread is gone now though due to server issues in the past, which sucks becuase it had many valid points for each side.

[Andrew69]

Thank you Gentleman.
I will incorporate some low intensity into my schedule from now on. I still keep with the HIIT to improve my cardiovascular fitness though.

[BOHICA]

Originally Posted by Lean One

I know it seems like you should be working harder, but what some don't understand is that aerobic fat burning is best utilised for low intensity extended duration exercise. Doing this consistantly will train you body to become more efficient at burning fat. Changes will happen at a cellular level over time. Training at higher intensities forces the body to rely more on anaerobic energy pathways. the end result is you'll burn less fat and more sugar.(glycogen)

I would have to disagree, on the basis of a study i read about in this month's MD. It basically states that although people think low intensity longer exercise does burn fat, but not to the extreme that intense exercise does. "That is by exercising intensly, because during a 24-hour period you use more fat for fuel and increase calorie use more after exercise. Also you matabolize more calories during the exercise itself. The total daily energy use is more imprtant for fat loss than the kinds of fueld used during exercise. Studies from Laval University in Canada showed that people who train intensly had more muslce and less fat than those who exercised at lower intensities." (Muscular Development Feb 2005 pg 87).

I mean if you think about track athletes, it kinda makes sense. Sprinters, have the most lean and lowest bf%, while distance runners have a higher percentage.

[Lean One]

Originally Posted by BOHICA

I would have to disagree, on the basis of a study i read about in this month's MD. It basically states that although people think low intensity longer exercise does burn fat, but not to the extreme that intense exercise does. "That is by exercising intensly, because during a 24-hour period you use more fat for fuel and increase calorie use more after exercise. Also you matabolize more calories during the exercise itself. The total daily energy use is more imprtant for fat loss than the kinds of fueld used during exercise. Studies from Laval University in Canada showed that people who train intensly had more muslce and less fat than those who exercised at lower intensities." (Muscular Development Feb 2005 pg 87).

I mean if you think about track athletes, it kinda makes sense. Sprinters, have the most lean and lowest bf%, while distance runners have a higher percentage.

One studdy does not mean it is abselute. There are way too many variables to considder. Do you think I'm pulling this **** out of my ass? Jeez, I don't have the patience for this today. Bobo help!

[Lean One]

BTW, I read MD. Next month there will be a studdy showing low intensity burns fat more efficiently.

[jweave23]

Originally Posted by BOHICA

I would have to disagree, on the basis of a study i read about in this month's MD. It basically states that although people think low intensity longer exercise does burn fat, but not to the extreme that intense exercise does. "That is by exercising intensly, because during a 24-hour period you use more fat for fuel and increase calorie use more after exercise. Also you matabolize more calories during the exercise itself. The total daily energy use is more imprtant for fat loss than the kinds of fueld used during exercise. Studies from Laval University in Canada showed that people who train intensly had more muslce and less fat than those who exercised at lower intensities." (Muscular Development Feb 2005 pg 87).

I mean if you think about track athletes, it kinda makes sense. Sprinters, have the most lean and lowest bf%, while distance runners have a higher percentage.

Again... I believe this to be true for anaerobic exercise in general, which for most here constitutes weight lifting (or HIIT cardio as in the study above). When combined with aerobic activity, one can ensure they are getting the best of both worlds, IMHO.

When taken alone, such as females who simply will not lift weights, I recommend HIIT for these benefits. In conjunction with a resistance program, I recommend aerobic, low intensity cardio.