HIIT

FSUMike

New member
I was wondering whats everyones thought on this program?

20 minutes of steady state stairmaster cardio at 9 mph
Finish with treadmill 15/45 HIIT at 12 mph. I rest during the 45 seconds and I do 10 sets of it. Im trying to burn fat.

Thanks
 
FSUMike said:
Sorry , I start out with Stairmaster and finish with threadmill
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I would stay on that stair master. Treadmills suck. Hurt my knees. But to answer you it looks pretty good to me. Do you have a hr monitor? Try and keep the steady pace between 135-140 bpm.
 
dbrock504 said:
I would stay on that stair master. Treadmills suck. Hurt my knees. But to answer you it looks pretty good to me. Do you have a hr monitor? Try and keep the steady pace between 135-140 bpm.
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Thats true. My shin hurts when I haul ass on that threadmill. lol. No HR monitor
 
FSUMike said:
I was wondering whats everyones thought on this program? 20 minutes of steady state stairmaster cardio at 9 mph Finish with treadmill 15/45 HIIT at 12 mph. I rest during the 45 seconds and I do 10 sets of it. Im trying to burn fat. Thanks[/QUOTE
9 mph steady state is fricken humming on my treadmill. Lol.. I would have a concern for some muscle burn going with that mph and hiit?? But I also suck balls at running. So I could definitely be in the minority??
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Im willing sacrifice the muscle loss till I lose lower the bodyfat I want. Then I'll get the gain the muscles back. No big deal for me.
 
dbrock504 said:
I would stay on that stair master. Treadmills suck. Hurt my knees. But to answer you it looks pretty good to me. Do you have a hr monitor? Try and keep the steady pace between 135-140 bpm.
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That's not really HIIT at that HR range. You'd ideally want it closer to the 160 range as you want to put in full effort each time.
 
FSUMike said:
Im willing sacrifice the muscle loss till I lose lower the bodyfat I want. Then I'll get the gain the muscles back. No big deal for me.
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One doesn't need to be exclusive of the other, that is why HIIT is so great in a strength and mass program. Or for any reason for that matter. I always go back to sprinters. Look at those guys and how stacked they are.
 
When I did HIIT I had the most intense sessions on the stationary bike. Jack up the resistance and pump hard your heart rate will skyrocket.
 
Rodja said:
That's not really HIIT at that HR range. You'd ideally want it closer to the 160 range as you want to put in full effort each time.
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No sir, I said for the 20 minutes of steady hr, keep the he between 135-140. When he bumps it up, he's going to elevate into the 160's.
 
Rodja said:
That's not really HIIT at that HR range. You'd ideally want it closer to the 160 range as you want to put in full effort each time.
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Agreed. I actually hit the 170ish range then let it drop to 90s (usually 60-90 sec)before hitting it again.
 
kisaj said:
Agreed. I actually hit the 170ish range then let it drop to 90s (usually 60-90 sec)before hitting it again.
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Again, you misunderstood. I said when he does the 20 min of stead cardio. Keep it between 135-140. And when he comes down, let it go to 135 and bump it back up again. I wouldn't let it get all the way down to 90, that takes way too long
 
I don't agree with you. I've tested this for me and a drop of 25bpm really did not have the improvement in recovery and cardio benefit that it did as I let it drop lower. As you get more fit, that time decreases significantly. My HIIT generally consists of sprints, sled work, and hammering on my bike. I go hard for 30-45 sec and rest for the 60-90.
 
I just recently read, but can't find the article, to do HIIT first then LISS since LISS works better when your glycogen stores are depleted.
 
Yes HIIT first. This gets the fat into the blood stream where it can be burned think 20 minutes. Then 40 minutes of steady cardio. Of coarse caffein prior to.....
 
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