When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical.
The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). My 12-Week BuiltLean Transformation Program is based on HIIT because it’s so effective at burning fat. If you are a beginner, I would recommend only trying HIIT if you can do a session of cardio for 20-30 minutes at 70-85% of your max heart rate.
NOTE: Interval training should begin with a 3-5 minute warm up and end with a 3-5 minute cool down to prevent dizziness, or nausea. I do this HIIT workout all the time on a treadmill, jumping rope, or doing kettlebell swings. Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant. Impact of exercise intensity on body fatness and skeletal muscle metabolism” Metabolism, vol. Also, in terms of fat, can you please provide a comparison (i.e For a 175lb male, 20 mins of HIIT is equivalent of X minutes on a treadmill or X minutes on a an ellyptical)? I agree with most everything in this blog entry, especially about using HIIT to train as opposed to steady state cardio. Ultimately, even though there is not doubt intervals are better than steady state, you picked images which would show the most contrast between a marathoner and a sprinter, which isn’t necessarily accurate. One more thing to mention is when I go for a jog, I love to incorporate a little interval training into it. My question basically is, how many minutes do you have to sprint to equal to 30 minutes of jogging? So assuming you weigh 175 pounds (80kg) and you jog for 30 minutes, which is around 7 METs, you are burning about 300 calories. I also want to emphasize in my opinion, HIIT is not about calorie burn, but about increasing your aerobic capacity substantially and improving your hormonal response. Sprinters are mainly anaerobic and they have a lot more fast twitch muscle and their explosive speed depends on how much anaerobic power they can produce in a short amount of time.
I’d also add that elite endurance athletes do a lot more interval training than the average gym rat can ever imagine to do.
Hi Greg, I thought (my mistake) it was obvious the picture was just an extreme example of both training outcomes and genetics. Regarding interval training, the research study you presented uses an ergometer as the training modality.
Since Greg seems to be having a very similar issue to the one I had over two weeks ago, I’d like to reiterate (possibly more calmly) the issue with the two pictures you used. Comparing the average sprinter to the average marathoner (of similar age and ethnicity) would reveal a much more subtle difference.
Quite frankly, I feel it’s irresponsible for an otherwise knowledgeable fitness website to use this particular tactic. The picture to the right highlights the difference between the body of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio).
I like to increase the incline to make it even harder on the intervals when running on a treadmill.
I have been trying to lose my last bit of weight to hit my target goal of 175, currently at 187. That’s great news that you have improved your body and lost 5kg in only one month with some help from interval training. It sounds like you have a positive mindset to help push you through and reach your potential. I am doing 3 min warm up and 20 min HIIT 15 secs intense and 15 secs slow in the spinning bike.
You can start with doing 30 seconds hard on the elliptical, or stationary bike, then 1 minute resting and repeat. 1) I got on the treadmill on Tuesday and just barely got through 18 minutes (with a 4 minute warmup) and had to stop because my body was so fatigued… have others found that when they first started interval training that they hit a period of fatigue?
2) Since starting the higher intensity cardio and weight training I feel skinnier, firmer etc but gosh darn if the scale won’t budge.
Its a well known fact that doing cardio everyday is the most important thing you can do for your health but lets assume you don’t care about your health, lets talk about gaining muscle. DOMS (Delayed Onset Muscle Soreness) is a common result of intense workouts and doing 20-30min of daily cardio increases circulation and the increased nutrient flow by the muscle helps the muscles rebuild faster.
Not every workout plan has 5 minutes rest between sets, some workouts you will need to do to build mass are very taxing to your cardiovascular system. There are some situations where muscle gets burned, lets look at those in depth so you can avoid them. If you are not consuming enough protein your body will burn muscle, this is often the case in crash diets. So 20-40 minutes of cardio a day is good for you and helps you gain muscle, is more cardio better? Remember, your body is really smart and it wont burn muscle unless you do something really stupid like running 3000 miles or doing a drastic fad diet. I went home, played with the puppies for 5 minutes and then changed into my workout clothes. Sure I didn’t burn 700 calories but I got my heart rate up and did some great cardio for 40 minutes. I intended to get up for a 5 mile run in this morning, to get some serious miles done and over with before the birds wake up. I’ve just begun my journey to a healthier me and in my googling for encouraging blogs that I can keep up with I came across yours! In the years since, additional women have joined and share their journey in finding healthiness in an unhealthy world. While you’ve heard about the calorie-blasting and metabolism-boosting benefits of high-intensity interval training (HIIT) — LISS has its benefits, too. Before you chill on the elliptical for the fifth day in a row, know that you shouldn’t rely on LISS workouts as your one-and-only form of exercise. If you’re doing three to four days of cardio and two to four days of weight training per week, try to make only one or two of those cardio sessions LISS workouts. Now, pick your (healthy) poison: running, swimming, biking, walking, or using the elliptical or the stair stepper. Exercise program.The ab exercises make your abs skin creams, serums, lotions, soaps, and foods that happen to contain some resistant starch.
Getting rid of lower belly fat is quite difficult if not impossible and requires a lot of hard work and determination.


It is true that those muscles are different from the other muscles a bit, but they need resting, as well. Your abdomen contains many muscles so if you want to get a flat stomach you should target all of them. As you grow older, your metabolism gradually slows down until losing fat can seem impossible.
Researches have confirmed that people with a strong core and lower back have far fewer lower body injuries than others. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.
The effect of a brief sprint interval exercise on growth factors and inflammatory mediators. I do have a question though that has been on my mind for a while and it will be nice if anyone can also contribute to the answer. There may be no definite answer but it would be appreciated if I get a rough figure at least. Quite simply, that is why science uses averages: The extreme case gives a misleading result and does not accurately reflect the reality for 99% of cases. I commend you for taking the constructive criticism in stride, something I often find myself hard to do. Anyways, I have been jogging around 3.5-4 miles a day on the treadmill at 5 MPH (haven’t tried faster just to make sure I can keep the pace) and I was wondering how much HIIT you would recommend to compete with that? I do get the burn in my chest, I am sweating profusely and on my last cycle I feel like puking. If you're logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don't blame you—unless you don't do anything about it! If you don’t constantly work to keep your cardiovascular system running at peak performance there are workouts you just wont be able to do with sufficient intensity to gain mass. 20-40min cardio every day is not only good for your health but it can help you add muscle as well. Fat is our bodies energy storage device, our gas tank that enables us to survive when food is scarce. If you play an intense game of soccer or basketball and workout right afterward, you will have a lousy workout and your muscular development will suffer.
Depending on your conditioning and intensity level, after 3-16 hours you will just konk out. I didn’t workout on Sunday so I KNEW I needed to get some activity in, I knew I deserved it, my body deserved it. For now, it just makes me crazy when I run and I count the minutes (or seconds) until I’m done. I mean, the pizza would have tasted good for that moment in time but I know an hour later, my stomach would have been doing flips and, when I certain foods like pizza, they tend to lead me down a path of destructive eating the rest of the day. Thank-you in advance for giving me a place to come when I’m in need of inspiration, encouragement, advice, etc.
In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. Currently, posts on the main page are written by Liz, who is working through her healthiness journey. If you thrive on a creative routine that changes things up and keeps you (and your body) guessing, it’s so easy to fall into the trap of being bored, says Moody.
The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 3 to 4 on a scale of 1 to 10, says VanHouten. Your coach will teach you about heart rate training and how to implement this method within your routine so that you are working out smarter – not harder! Below you will find the best information about how to lose belly fat for men and women, such as fat burning exercises, healthy ways to diet and the truth behind all. Read the following post to see which are the best compound exercises that help to get rid of belly fat. Luckily, there are various foods and meals, mainly vegetables and fruits, which contain components which help to burn belly fat or reduce your hunger. For instance, consuming apples have positive effects on getting rid of body fat and it has numerous other benefits for general health. The gentleman you used for your marathoner is of different descent than the gentlemen used to illustrate a sprinter. Endurance events are aerobic in nature which requires high VO2Max numbers and superb oxygen delivery to the muscles. If I do intervals it’s at least 16 repeats of 200, 10 repeats of 400 or 6 repeats of 800 meter sprints at various speeds (the longer the interval the slower the speed).
Although the extreme example you provided is TECHNICALLY accurate, it appears to be a deliberate attempt to mislead your readers. Unless all of your readers are in this 99%, then the presentation you have given is not accurate. For ladies, high intensity interval training won’t make you very muscular, but does help you get leaner faster. If you haven’t eaten anything AND your bodyfat is dangerously low, then your body has no choice than to burn muscle in order to get the necessary energy to keep you warm and alive.
When people reduce their caloric intake more than 20% below their TDEE, it is *very* difficult to get enough of these essential amino acids with the protein you eat. Your body can only take so much and if you are exhausted from running all over the field, there is no way you can put enough intensity into your workout to make gains.
Do anything for more than 4 hours and you are asking for repetitive motion injuries, doesn’t matter if its running, rowing, swimming or cycling.
If you get too much cardio, the major muscle which has provided your locomotion is essentially doing a mega-rep, low weight workout.
No restriction on where my thoughts must go – in fact, there is often no thought at all. Walking, though, is my escape from whatever is driving me nuts, so at least I’ve got that. Please feel free to check out my blog- it’s new, so there isn’t much on it now, but I started it to help keep me accountable in this new adventure! She was well on her way to hitting an official 100lbs lost by August 1st, 2009 which was her 2 year anniversary. It’s also a low-impact way to work your ligaments, tendons, joints, and muscles in preparation for when you want to crank up the intensity. It mostly adheres to a lifestyle I endorse: more moving, less sitting!” says Michael Moody, a Chicago-based personal trainer.


So if all you do is LISS, you’ll miss out on the adaptations that come with higher intensity bouts of cardio,” says VanHouten. Many people cannot get a flat stomach because they do not know exactly what they should do. Check out the following study that has proved that crunches are among the inefficient ab exercises.
Subscribe to our newsletter and get this ebook for free in which you can learn a lot of practival ways to get rid of your stubborn belly fat. When it comes to just jogging, I’m able to go for 40 mins and thats under very hot weather because at the moment I live in Kuwait. You need to stay up at or above lactate threshold for 2+ minutes to get the benefits of interval training.
It relies on slow twitch muscles and the less weight the athlete has to carry the better off they are. NASM-certified personal trainer Taylor Ryan created each program to help you get fast results without spending hours in the gym each week.
You can lose weight with an all-twinkie dietbut you will lose lots of muscle at the same time! Even when you don’t lift weights, your body needs daily protein to replace the muscle cells which have died.
However, if you wait 4-6 hours to recuperate before lifting weights, you weight workout will be just as aggressive and successful as if you hadn’t done the cardio. For me, doing an olympic length triathlon which is about 3hrs of intense cardio puts me on the edge – 4 hours would definitely put me in the total exhaustion category. Once your joints are in pain, any possibility of muscle mass gaining weight workouts go out the window. If you do 6 hours of squats, you will suffer from severe overtraining and lose both strength and muscle mass.
If I had gluten allergies, or dairy allergies, or anything of the sort, I’d be bringing my lunch so what do they know?
She was planning a big ‘ol celebration around here… until her life changed the evening before her final weigh-in.
That’s especially great if you’re just starting an exercise program and aren’t ready to go all-out with something like HIIT.
In other words, if you’re looking for more muscle and less fat, LISS alone won’t be enough.
After four weeks, you’ll be able to pick up the pace but still feel like you’re only exerting yourself at the same level. I have just created a short video on how to get a flat stomach in which I share what are the most important facts you need to know. If you already have lean stomach with almost no belly fat, this is perhaps not true for you. In addition, the man used to illustrate a marathoner is significantly older than the man used to illustrate the sprinter.
Regarding the exercise, I would not recommend exercising too intensely, because you may burn yourself out. In this low bodyfat situation, your body will burn muscle to provide the energy to keep you alive. For my long distance cycling trips, because the intensity is much lower I can go 12-14 hours before reaching total exhaustion. Likewise, if you do two marathons a day you will lose leg mass which leads us to this amazing study .. So if these athletes can run 43 miles (6 hours) every day all summer long without losing any upper body muscle mass, certainly YOU can jog for 30 minutes without losing muscle mass!
Several years ago somebody stated that abdominal muscles can be trained daily, and that is the only method to get six pack abs. 80% of the well-known exercises for abdominal muscles are good for strengthening and toning, but not for burning belly fat. Muscle mass (as well as the ability to put on muscle mass) decreases with age, and the roughly 20 years between these two men are certainly enough to make a difference. But to say that HIIT works for your benefit so you won’t end up looking like the guy on the left is just stupid. I don’t see your average gym rat running that long ever let alone running it at the intensities I run it at. A very small percent of the population is perpetually skinny (under 3% bodyfat), that is, no matter how much they stuff their face, they cant add an ounce of fat.
Not only will you be too tired to aggressively push the weights but after the workout, your body will be too busy repairing itself from the brutal cardio session to be able to build up your muscles. 1 minute running, 1 minute rest) and increasing the number of cycles (I wouldn’t go much above 10).
Ryan designed this high-intensity interval plan so that it's suitable for all fitness levels—but even the "beginner" plan is killer!If you're sick of the treadmill, feel free to take this routine outside.
For these people, they have enough trouble consuming enough calories to survive – doing cardio would burn muscle.
If you want to know what you can safely cut your caloric intake to, use my calorie calculator. By adding weight to functional movements (you’ll mimic everyday activities like carrying grocery bags up the stairs), you'll work more muscles at once and increase your calorie burn.Taylor recommends using a set of 3- to 8-pound dumbbells, depending on fitness level. If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing.
Quarter PounderThis calorie-crushing circuit incorporates quarter-mile sprints (hence the name “quarter pounder”) in between bodyweight exercises to help your burn 500+ calories and tone your entire body at the same time.
Plus, it’s guaranteed to beat boredom—you won’t have time to let your mind wander for a second! Extend arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved).4. All-Terrain Interval RideStop spinning your wheels on that stationary bike and kick things up a notch with this all-terrain interval ride! This routine combines some of the best jumping moves you can do for a killer cardio session.
Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted.
Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor.



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