View Full Version : question about HIIT

05-28-2006, 03:32 PM
HIIT training is obviously the best way to cut down, but i've read articles that have given different time ratio's for HIIT. One article said that it was best to have a 1:1 ratio, another said that it was best for a 1:2, another 1:3, another 2:1, and another one said that 2:3. Which is the best ratio or does it not matter?

05-28-2006, 04:11 PM
Diet is obviously the best way to cut down. If your diet isn't in check, HIIT won't do anything to help you. That being said, I am a fan of simple training...just do a 1:1 ratio. If it doesn't work as well as you like, change it up.

Tim Wescott
05-28-2006, 07:31 PM
I simply go all out for one minute,then let my breathing return to almost normal,then it`s full blast again,and repeted throughout the cardio session.

Works great for me.

Tim Wescott
05-28-2006, 09:11 PM
Here`s an article that I wrote for www.atozfitness.com it may give you some insight or ideas.It is just my philosophy ,everyone has there own way of doing things.this is my way .

My Approach To Doing Cardio For Optimal Results
by Tim Wescott

Most bodybuilder`s, fitness enthusiasts, and personal trainer`s, will tell you that the best time to do cardio is early in the morning, on an empy stomach. For some reason, which most of them don`t know the answer to, they will tell you this is the perfect time to facilitate fat burning. I`m here to say they are off base in this approach to losing bodyfat, and I will tell you why. As bodybuilder`s, most of us endeavor to eat 5-6 meals a day, spaced out over three hour intervals.This helps to keep blood sugar levels stable, keeps us in an anabolic state, by maintaining a positive nitrogen balance, aids in better digestion and assimilation, and also helps to keep the waistline smaller, as most of the meals should not be big meals, per se`!

After sleeping all night for 6-8 hours, or whatever amount is required for you personally, the body, upon arising in the morning, is in a very catabolic state.This means a state of negative nitrogen balance,something no bodybuilder wants. To perform cardio at this time, on an empty stomach, creates a further state of catabolism, thus resulting in muscle breakdown, and muscle tissue loss.The exact opposite of what bodybuilding is all about! It`s true that blood sugar levels are low in the morning, but so are amino acids,the building blocks of protein.

If you must do cardio in the morning.... no big deal, just make sure to have a protein drink, or a light protein meal, 45-60 minutes before the aerobic session. Your first priority in the morning, after fasting all night during sleep, should be to feed the body protein and carbs, thus restoring the body to an anabolic state once again. You always want to remain in this anabolic state, if possible, thats why we eat every three hours or so.

In my opinion, the best time to do cardio is after you workout with the iron. Performing your cardio workout after training with the weights, is the most ideal time to burn fat. The reasoning behind this thinking is that during your weight training workout you are using glucose, and stored glycogen, as fuel for energy. Glucose and glycogen are sugars, and sugars are carbs. You want to use carbs as fuel for your training ideally,to sustain you throughout the workout. After you are done training, your glucose and glycogen levels are obviously depleted, thus making this the perfect time to perform your cardio, and to use stored fat as fuel. At this time, if you are on a high protein diet, as most bodybuilder`s are, or should be, the body will burn fat as fuel, to help get you through the cardio session.

Keep the cardio intense and brief, or the body will once again go into a catabolic state and use protein for fuel literally eating your hard earned muscle tissue alive.Doing too much cardio is detrimental. The type of cardio that you perform is up to you, but I would recommend doing 15-20 minutes of "High Intensity Interval Training". Hereafter known as HIIT !!

HIIT cardio involves an all out burst of effort for about a minute, followed by a cool down pace, also for a minute or so, or until the heartrate slows down substantionally. As I stated above, 15-20 minutes of HIIT is great and usually enough for most people. I personally wouldn`t go over 30 minutes tops.

One of the advantages of performing HIIT cardio is that it accomplishes more in a shorter time period. Another more important benefit, is that it raises the heart rate and the metabolism. Your metabolism stays elevated long after your cardio session is done.This enables the body to keep on burning more fat just by going through your normal daily routine! I call this effect the "Afterburn" !!

I use an Eliptical Trainer most of the time, and I find by using this particular apparatus, I burn over twice as many calories using HIIT, over more traditional methods I have employed in the past.The Eliptical Trainer also has virtually no impact on the feet, hips, or knees. So there it is, my take on doing AM cardio, and why I think it should not be done on an empty stomach. Try it out and lose some of that excess bodyfat, while retaining your hard earned muscle, you`ll be glad you did !!


05-30-2006, 08:58 AM
A search will do wonders...

BUT im bored so here HIIT (http://www.wannabebigforums.com/showthread.php?t=23970)

(this is about a half page down from this thread)

HIIT is all about going as hard as you can (ie sprint) then rest and repeat.