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ShannonOfDoom
Distinguished Member
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Posted: 19 Nov 2008 08:21 pm |
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So I was reading my gyms monthly mag & they had this interesting article about what exersize burns fat fastest. According to new research 8 seconds sprinting on a stationary bike followed by 12 seconds recovery.
Im thinking of trying it, my gym did a 7 day trial with some members & it burnt like 2% of thier body fat in a week with only half an hour a day.
Does anyone know what this method is called or any more information about it?
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CrimsonAnimus
Distinguished Member
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Posted: 20 Nov 2008 01:06 am |
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It sounds a lot like HIIT training, although an 8-12 interval is likely too much for someone to start out with who hasn't done it before.
Alternating your workout intensity is more beneficial than steady state cardio, because of the metabolism boost post-exercise. For example, walking at 3 MPH for 30 minutes might burn the same amount of calories as walking as alternating between 2 and 4 MPH for the same period of time, but the latter will burn more calories in the long run, because it forces your body to work a bit harder.
In the case of HIIT, you push your body to maximum effort, take a short recovery period, and then repeat the process. This can do wonders for your metabolism, keeping it elevated for quite a few hours after exercise.
HIIT is also the training regimen that Olympic athletes use to train. It is quite effective, but you need a decent fitness base first.
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ShannonOfDoom
Distinguished Member
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Posted: 20 Nov 2008 01:29 am |
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thanks crimson, the article did say that the recovery time could be longer, some of the less fit people did minute arounds as in 8 seconds fast & 52 second recoveries.
My big question is do i need supervision for something that intense?
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CrimsonAnimus
Distinguished Member
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Posted: 20 Nov 2008 02:50 am |
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Well, you can always rely on the rate of perceived exertion scale (RPE), but personally, I don't think that's always safe.
Is your heart used to vigorous activity? For your age, that is probably close to 150+ BPM. HIIT involves pushing your heart rate up to 90%+ of your max heart rate. To get your general max heart rate, subtract your age from 220. 90% of this number is generally what people who do HIIT aim for. I've read that you then lower your heart rate back to 50% to 60%, but that's not feasible for me, as it would take several minutes, close to 10, to get it down that far. Just work with what you can do, but don't overdo it.
Anyways, you definitely should get your heart used to pumping that fast before you consider doing HIIT. If it doesn't now, then mix up your cardio routine with some occasional vigorous activity. For example, if you run, sprint a few times during your workout. Cycle faster and with much heavier resistance if you do that. After a while, you will be able to work harder in the high BPM range.
Once you have done that, you probably won't need supervision. Just rely on your body's signals. Chest pain is not something you want to mess with. Just take it slow, and it will come.
Have fun!
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AshIdiot
Distinguished Member
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Posted: 5 Dec 2008 07:33 pm |
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I tried to do intervals for a while. I'm sure I would still be doing them if my upright bike didn't give me a good deal of pelvic pain and my recumbent didn't have a hand grip where my knees like to slam into. Yeah, look at those excuses :( I had about five different plans from the internet and tried them all. Some where 1 min of level 10, 1 min level 5, 1 min level 1. Another one was cut in half, so each level was 30 seconds long. I read on msn.com that intervals burn 3x the fat of regular cardio workouts. I wonder how much muscle it eats up :/ I'd be willing to try the 8-12 seconds one on my recumbent. Do you think it'll be effective, since only my upright has any magnetic resistance? I kinda sorta maybe shredded it out of my recumbent  Or I could quit being a baby and do it on my upright, temporary pain be #%@&!ed.
Oh! I also read on another site about myeglobin stores, and that your intervals will only work if your myeglobin is sufficiently replenished during the rest period. It makes sense, but the math was screwy. Have scientists decided on the ratio of work to rest?
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sweet kisses
Senior Member
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Posted: 10 Dec 2008 07:11 pm |
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So this HIIT thing looks really interesting...I wonder if I jumproped vigorously for 1 minute and jogged in place for recovery for 2 minutes, would that be considered HIIT? Or would I have to just jumprope very slowly for recovery? Or are the 1 & 2 minute intervals too long? I'm just curious.
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MattsJen
New Member
| Joined: | 30 Jul 2008 |
| Location: | |
| Posts: | 66 |
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Posted: 12 Dec 2008 05:53 pm |
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aww... I have done this and I did not know what it was called. 
My trainer had me do this back in June/ July/Aug. I think mine was 6-10 minutes with 30-50 second recovery and it kicked my butt I was in teh low 200 and the 190s and I guess it worked but I hated it and no longer use it. I worked with her for 8 wks over the summer. I found out overall my weight loss was the same working with her or without her so who knows if it worked better. It made me feel like I wanted to hurl after the excerise so I disliked it....lol. Oh I burned about 100 calories in the 6mintues which is about the same as the cross trainer at golds gym when using it on level 4 & weightloss.
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AshIdiot
Distinguished Member
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Posted: 12 Dec 2008 06:56 pm |
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| Wow, that's insane The formulas I've read have all been the inverse of what you did, you should applaud yourself for that kind of stamina.
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r_beau
New Member
| Joined: | 12 Apr 2008 |
| Location: | Oregon USA |
| Posts: | 117 |
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Posted: 16 Dec 2008 04:14 pm |
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Crimson has got it right. It's just HIIT cardio (high-intensity interval cardio) and has proven to be much more effective than regular ol' constant cardio.
However, it is important to note that HIIT shouldn't really be done longer than 15 or 20 minutes total because of how it works. Basically, with those bursts of intense cardio, you are using up your first line of energy stores but NOT fat stores. So during a HIIT workout you do NOT burn fat. I"ll say it again: Doing HIIT cardio does not burn fat during the workout.
But HIIT burns fat for hours AFTER the workout or maybe even the rest of the day, for some people.
What does regular constant cardio for 30-45 minutes do? Yes it burns fat but it burns fat ONLY when you are working out (those 30 to 45 minutes).
So what would you rather do: Burn fat for a half an hour OR burn fat for half of the day? (I think the answer is obvious.)
The whole point of HIIT is to keep your body guessing and not to get into a consistent routine. So it is perfectly acceptable to go ahead and do 1 or 2 regular constant cardio a week and do HIIT the rest of the week. It's also a good idea to change up how your do HIIT. If you are getting good at doing 30 second bursts with 90 second rests, throw in a 30-30 to "wake up" your body again.
You don't necessarily need supervision when starting HIIT but you do need to listen to your body. If you are not in the greatest shape, don't try to sprint for 30 seconds your first time! Work your way into it and allow yourself plenty of low-intensity sets to recover in-between the high-intensity sets.
For myself: I am 22 years old so 85% to 90% of my max heart rate (which is what you want to achieve when during a high-intensity set) is around 190 to 200 bpm. And it takes WORK to get it up there. You may only need to do the workout for 20 minutes but boy it is not easy. What bpm you need to get your heart rate up to will depend on your age and fitness level.
sweeetkisses: As long as your 1 minute of jumproping gets your heart rate into the appropriate high-intensity range, it will work. Personally for me, it would not.  But for some people, that would be vigorous enough. And I would probably do walking in place rather than jogging -- think LOW intensity and recovery! The interval time itself really does not matter although I have never seen anyone set up to do an interval longer than 3 minutes which I think is really quite long because honestly, are you able to SPRINT for 3 minutes straight? I'm in great shape but I know that I couldn't sprint as fast as I can for 3 minutes.
mattsjen: Your high-intensity interval was 6 to 10 minutes and the recovery period was only 30-50 seconds?? While it is some form of interval that really is not HIIT. How many times did your trainer have you repeat that? That just sounds really odd.
What I've been doing currently this week (I try to tweek it a bit each week to keep my body from adapting to my workout):
Stationary bike
4 minutes warm up
30 seconds pedal as fast as I possibly can (level 5 or 6)
90 seconds recovery (level 2)
Repeat 10 times
4 minutes cool down
stretch!!
Usually for the first 2 and the last 2 sets, I also try to do only a 30 second recovery instead of the 90 to make it more difficult.
This comes out to a 28 minute (or less) workout including the warm up/cool down but only 18 to 20 minutes of intense cardio.
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CrimsonAnimus
Distinguished Member
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Posted: 22 Dec 2008 03:38 pm |
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R_beau, have you had your heart rate tested in a lab, or are you relying on the standard calculation? Standard max heart rate is 220 minus your age (198 for you).
Keeping your heart rate at 190+ for an extended period sounds a bit dangerous. Be careful - we don't want to lose anybody here. 
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r_beau
New Member
| Joined: | 12 Apr 2008 |
| Location: | Oregon USA |
| Posts: | 117 |
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Posted: 11 Jan 2009 02:27 am |
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CrimsonAnimus wrote: R_beau, have you had your heart rate tested in a lab, or are you relying on the standard calculation? Standard max heart rate is 220 minus your age (198 for you).
Keeping your heart rate at 190+ for an extended period sounds a bit dangerous. Be careful - we don't want to lose anybody here.
Nope, I never had it tested in a lab but that is what the trainer I worked with this summer told me I should be at for the high intensity portion.
LOL, don't worry. I've never been close to passing out or anything.  Maybe felt like hurling after a morning workout a time or two ..... but don't worry. I eat before and after an HIIT workout and properly warm-up and cool-down.
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zenobia
Distinguished Member
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Posted: 11 Jan 2009 02:53 am |
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i read that jumprope was mentioned.
when i was in good shape and a slimmer, i started to do HIIT with jumprope. when i was told to do it for 15 seconds and jump moderately for 45 seconds- and do 15 intervals, i though "psshhtt- are you kidding me? that's got to be so easy! kids jump rope!" yeah.... jumping as hard and as fast as you can lifts your entire body weight, make you use your leg muscles, your arm muscles and man, it sucks. my husband said they used to do it in the army and it just kills. boxers jump rope all the time and they are generally pretty fit. seriously, jumping rope was waaaaaaaayy harder than doing a stationary bike or elliptical. i seriously thought my lungs were going to burst and i was going to have a heart attack.
and the first time i could only do 10 reps. i worked up to 15 then quit. it kills. btw, i was about 118 and doing weights and eating well.... i was 25 at the time and not smoking.
it worked pretty flippin well, though.
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ShannonOfDoom
Distinguished Member
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Posted: 13 Jan 2009 01:14 am |
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SOLD i'm off to buy a jump rope on Thursday 
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