- 03-05-2008, 10:52 PM
TESTOSTERONE NATION - The HIIT Revolution for Fat Burning Success
What do you guys think about this? Did the first indoor session tonight; 30 minutes with 60lb dbell and treadmill from 5-6mph. It felt hard as hell. I was sweating like crazy, winded, heart rate was up. It was awesome.
- 03-05-2008, 11:54 PM
- 03-06-2008, 12:01 AM
Here's the outline from the site of what I did:
1) Interval — 1 moderately heavy dumbbell
2) Cardio — Treadmill
Perform a work interval of two-hand dumbbell swings by grasping the dumbbell by its head and performing swings. The goal here, as it is for each of the work intervals described below, is to perform as many swings (or snatches or thrusters or whatever) as you possibly can before moving to your rest interval.
Perform your rest interval by walking, or jogging (depending on fitness level) on the treadmill.
An intense, focused session of HIIT training should take about 30 minutes including your rest intervals and will have you burning fat for the rest of the day. That's efficiency in my book.
A Burn of EPOC proportions
If you haven't heard of or read all of Alwyn Cosgrove's research articles on how superior HIIT is for fat loss, let me get you up to speed. When done correctly, HIIT will produce something called EPOC (Excess Post-Exercise Oxygen Consumption).
What exactly does this mean to you? It means that when you get done with a session you should be out of breath, sweating profusely, and a little weak in the legs.
03-06-2008, 12:12 AM
Thanks. His definition of EPOC is a bit if'y, but I get what he's trying to convery
NSCA - CSCS
03-06-2008, 12:15 AM
No prob. What do you think about the routine itself?
03-06-2008, 12:20 AM
HIIT is superior for fat burn (because it's much more muscle sparing then static cardio), HOWEVER, I also advocate doing both static cardio and HIIT for max efficacy.
NSCA - CSCS
03-06-2008, 08:07 AM
03-06-2008, 10:23 AM
03-06-2008, 10:35 AM
HIIT is a principle, high intensity to low intensity, back up, back down. The style you accomplish this principle isn't exclusive to sprints or a field. Although I feel field work is the most effecient way to accomplish HIIT, the principle is more important then the style you use, so work with what you have
NSCA - CSCS
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