Cardio help...

[Kaije]

i currently do HIIT, 15 minutes after a weight session. i'll walk at 4.0 for a minute then run at 10.0 for 30 seconds and i'll repeat it for the entire 15 minutes. i'm at the point where i'm not as tired doing it as i used. i'm trying to lose fat so my question is, should i increase the speed at which i run or increase the time that i do my cardio?

[Flame]

Quote: Originally Posted by Kaije

i currently do HIIT, 15 minutes after a weight session. i'll walk at 4.0 for a minute then run at 10.0 for 30 seconds and i'll repeat it for the entire 15 minutes. i'm at the point where i'm not as tired doing it as i used. i'm trying to lose fat so my question is, should i increase the speed at which i run or increase the time that i do my cardio?

When I was in the Army we did 30/60s for a few weeks. That is, you sprint as fast as you can for 30 seconds then walk it out for 60 seconds. Then we moved to 60/120s.

I don't know if this is the best way to lose fat though. If you're doing 30/60s now and not getting a good work out from it, try 60/120s. But in doing it, make sure you're running your ass off or it's not going to work out as well as it could.

[supermech21]

When wanting to lose fat you need to lower the intensity. Your trying to work as hard as possible for you body to burn fat only and not the need to burn muscle for a energy source....So i would be paying attention to your heart beat. If burning FAT is your ultimate goal then walking at a decent pace(3.7-4.1) for a extended period is a good idea. Im in pretty good shape and when i walked at 3.8-4.2mph on a slight incline for an hour i was fucking sore as hell...Its a totally different type of tired then running/jogging/sprinting...I was also wearing a sweat suit which added a bit of resistance to the workout.

[4TEHW]

HIIT boosts metabolism for hours after a session. It is a very good way to lose fat. Especially in conjunction with other metabolism boosting methods.

[Kaije]

Quote: Originally Posted by Flame

When I was in the Army we did 30/60s for a few weeks. That is, you sprint as fast as you can for 30 seconds then walk it out for 60 seconds. Then we moved to 60/120s.

I don't know if this is the best way to lose fat though. If you're doing 30/60s now and not getting a good work out from it, try 60/120s. But in doing it, make sure you're running your ass off or it's not going to work out as well as it could.

at the end of my 15 minute run, my legs are aching and i'm drenched in sweat. problem is that i feel i can still go for another 5 minutes or so. so i figure, since i hate running and would really prefer to be off the treadmill asap, i could up the intensity and keep it at 15 minutes, but wasn't sure if that's the right step. i'll try to do the 60/120 thing at the same intensity i have it at.

and supermech, HIIT was actually proven to be the least likely cardio exercise to burn through muscle, which is another reason i prefer it. i just didn't want to stay in the same routine if it was too easy for me.

also, another reason i prefer sprints is because a few weeks ago some asshole ran on me and my partner and i just couldn't keep up. so i figured practicing with sprints would help me out in the future.

[IBLIS]

Quote: Originally Posted by supermech21

When wanting to lose fat you need to lower the intensity. Your trying to work as hard as possible for you body to burn fat only and not the need to burn muscle for a energy source....So i would be paying attention to your heart beat. If burning FAT is your ultimate goal then walking at a decent pace(3.7-4.1) for a extended period is a good idea. Im in pretty good shape and when i walked at 3.8-4.2mph on a slight incline for an hour i was fucking sore as hell...Its a totally different type of tired then running/jogging/sprinting...I was also wearing a sweat suit which added a bit of resistance to the workout.

x2 on some good advice. to lose fat you gotta keep the intensity down and keep a steady pace up. figure out your target heart rate for dropping pounds and keep it steady for 30-45mins a day.

[AEMpimp]

Quote: Originally Posted by Kaije

i currently do HIIT, 15 minutes after a weight session. i'll walk at 4.0 for a minute then run at 10.0 for 30 seconds and i'll repeat it for the entire 15 minutes. i'm at the point where i'm not as tired doing it as i used. i'm trying to lose fat so my question is, should i increase the speed at which i run or increase the time that i do my cardio?

in a simple answer...yes.

you have to use a step up method or your body will hit a platue. your body adapts to physicle exurtion fairly quickly. if you do the same excersize for the same duration you will get to a point that your body doesnt need to do anything more but maintain itself. you have to keep your body guessing.