took the cardio advice

[ktinspired]

Ok, I thought I'd give this HIIT a try this morning.
I chose the recumnant bike.

Before I would do 30 min. @ level 6 retention and 60-65 rpms. This would bring my heart rate up to around 115-120. (rhr 65) I thought that I needed light cardio to stay in the fat burning range.

This morning on the HIIT idea, I started warm up at the above for 2 min 30 sec. Then went up to ret. level 10 @ 85 rpms for 30 seconds then back down to the starting level for 30 sec. then back and forth for 30 intervals. my heart rate was up around 150. I did this for 16 min. then 5 min cool down on the treadmill.

MAN, whatta buzz!!!! I was pooped and growning all the way throught it.
I am however a little confuse on the heart rate. I undersood for me my heart rate should remain @ the 115-120 range for fat burning.

I enjoyed the challenge doing HIIT. But kinda dont understand the intensity of the heart rate in terms of fat burning.

Can any one help me to understand. And let me know if I am doing it the proper way? THANKS

[STEELGIRL]

Check Your Pm's Hun

[STEELGIRL]

check your pm's again hun!!

[Hannainnc]

If you have advice, why not post it in the thread for others to benefit from eh?

[jennyd]

It had been assumed that low-intensity exercise burns a greater percentage of calories from fat as opposed to carbs, however, when high-intensity exercise is practiced, research shows the percentage of fuel from carbs is increased, while the amount of fat utilized is greater than or equal to that burned during low-intensity exercise.

In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently! In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost.


A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The reason that HIIT is so successful is this:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body's metabolism throughout the ENTIRE DAY!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose.

HIIT will not only help your cardiovascular system, but will train the Anaerobic, ATP/CP system as well. Not only will you increase your cardiovascular endurance but also improve your raw speed and explosiveness.

(I found this information on HIIT by looking at a few websites).

[jiujitsugirl]

low intensity cardio works really well for me....so I mix it up...some days HITT and some days low intensity. But I always try to hit at last a couple of high points in there somewhere....don't be afraid to play around and see what works for you!

[ktinspired]

Thanks ladies!! The problem that i ran into using the hiit method is time. Time? you ask?
Well I read it is ness. to wait at least an hour between that and weight training. So I found my self sitting there waiting for my ole man to finish his routine. We have also changed our schedule were we are up at 4 to get there by 5. I'm motivated but man thats tough to pull out that early.

any way thanks again.

[Mad120987]

i wouldnt worry much about the wait this long before you do this... it may make a slight difference but if you are trying to loose weight by cardio, dieting and weight lifting, you can do them in any order with any amount of rest between and be fine.

i personally try to do my cardio immediately after my workout cause i hate to drain myself right before my workout. good luck!