HIIT strength training
Terpnista84
Posts: 517 Member
Can anyone explain this concept to me? I understand how to do it for cardio so I've started to incorporate it into my strength training routine. It has made the workouts a lot more fun and challenging because I hate resting between sets (it makes strength training boring).
This is what I currently do: Three circuits of three different movements. I go through all three exercises in the first circuit (12 reps each) and then take a 30 second break. Then I do another three, rest, and then the last three. Then I move onto the next circuit and so forth.
Would this be considered HIIT and is it effective for burning more fat as opposed to the traditional way?
This is what I currently do: Three circuits of three different movements. I go through all three exercises in the first circuit (12 reps each) and then take a 30 second break. Then I do another three, rest, and then the last three. Then I move onto the next circuit and so forth.
Would this be considered HIIT and is it effective for burning more fat as opposed to the traditional way?
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Replies
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It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.0 -
yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?0 -
Yes it is HIIT (circuit weight training) and it will burn maybe 25 to 30 percent more calories than regular strength training.. How much fat is lost? Can't say on that one..0
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Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
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Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
I would say by building muscle. The weight training itself builds muscle, and it's said that muscle burns calories longer that fat does and that your body muscle continues to burn calories after a workout and your metabolism increases. Or something like that. I don;t know if I helped at all.
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yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
Thanks! I definitely do not do that and certainly don't expect a huge burn from it. I eat at a deficit anyway and use weight training as a way to maintain muscle mass and boost my metabolism. I was just wondering if it is more effective at calorie burning as opposed to resting after each each exercise. I notice that I sweat a lot more when I do it this way. By the third interval it's usually pouring off of me and I never got that type of response from doing it the "regular" way.
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Terpnista84 wrote: »yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
Thanks! I definitely do not do that and certainly don't expect a huge burn from it. I eat at a deficit anyway and use weight training as a way to maintain muscle mass and boost my metabolism. I was just wondering if it is more effective at calorie burning as opposed to resting after each each exercise. I notice that I sweat a lot more when I do it this way. By the third interval it's usually pouring off of me and I never got that type of response from doing it the "regular" way.
research a concept called cardio acceleration. That might help you burn more calories.0 -
Yes it is HIIT (circuit weight training) and it will burn maybe 25 to 30 percent more calories than regular strength training.. How much fat is lost? Can't say on that one..
No it can be interval training but it's not HIIT. Unfortunately HIIT has become fashionable and is being misleadingly attached to all sorts of workouts.
Just call it circuit training!0 -
yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
Thanks! I definitely do not do that and certainly don't expect a huge burn from it. I eat at a deficit anyway and use weight training as a way to maintain muscle mass and boost my metabolism. I was just wondering if it is more effective at calorie burning as opposed to resting after each each exercise. I notice that I sweat a lot more when I do it this way. By the third interval it's usually pouring off of me and I never got that type of response from doing it the "regular" way.
research a concept called cardio acceleration. That might help you burn more calories.
I just googled that. It's what I used to do with my bodyweight routine. It works!
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Yes it is HIIT (circuit weight training) and it will burn maybe 25 to 30 percent more calories than regular strength training.. How much fat is lost? Can't say on that one..
No it can be interval training but it's not HIIT. Unfortunately HIIT has become fashionable and is being misleadingly attached to all sorts of workouts.
Just call it circuit training!
Ah yes! For some reason I forgot the concept of circuit training because I only associate that with machines.
I agree about the HIIT label. I was calling my interval cardio HIIT until I did the real thing on Sunday- whew!0 -
Definitely circuit training and not HIIT. HIIT has kinda become a "joke" word as it's used for everything it seems.0
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I have been doing a similar type of routine for 5-6 months. I keep increasing my weights and do complex movements so that I work multiple muscles and get some cardio at the same time. e.g. squats with a biceps curl or something. I also use ankle weights. I am dripping sweat and wiggly after 3 circuits. I've always worked out, including with weights, but I have never seen such great results in shaping and I was surprised at how easy jogging outside was (when the snow finally melted). On the other hand, this is the first time that I've really counted my calorie intake, too. I log the workouts as circuit training, as suggested. Keep it up and remember to keep it tough.0
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Mischievous_Rascal wrote: »yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
Thanks! I definitely do not do that and certainly don't expect a huge burn from it. I eat at a deficit anyway and use weight training as a way to maintain muscle mass and boost my metabolism. I was just wondering if it is more effective at calorie burning as opposed to resting after each each exercise. I notice that I sweat a lot more when I do it this way. By the third interval it's usually pouring off of me and I never got that type of response from doing it the "regular" way.
research a concept called cardio acceleration. That might help you burn more calories.
I just googled that. It's what I used to do with my bodyweight routine. It works!
Try it with some weights. Also with no rest in between rounds.
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I'm glad you asked this question because on days when I lift instead of run, MFP tells me I only burn 3 calories per minute (and that's probably inflated). I, too, have been wondering if there is a way to create a bigger deficit on days I lift. It doesn't sound there isn't much I can do (other than incorporate other types of fitness throughout the day, and of course stick to my eating deficit).
As a side note, are you a UMD Terp??0 -
I'm glad you asked this question because on days when I lift instead of run, MFP tells me I only burn 3 calories per minute (and that's probably inflated). I, too, have been wondering if there is a way to create a bigger deficit on days I lift. It doesn't sound there isn't much I can do (other than incorporate other types of fitness throughout the day, and of course stick to my eating deficit).
As a side note, are you a UMD Terp??
Definitely stick to your eating deficit. I'm staying at a steady 1,400-1,500 calories because eating more and exercising a lot just was not working for me. Also it wasn't encouraging me to be disciplined with my diet. This way I don't have to worry about the accuracy of the calorie burn from lifting.
Yes, I am a terp! 0 -
I'm a Terp too!! Graduated in 2000 and went back a few weeks ago for a reunion and MD day. So much has changed, yet still the same!
I definitely stick to my eating deficit, but I'm so short that it means sticking to a mere 1250 a day for a .5 lb weekly loss. So I try to fit in a lot of activity where I can so I get to eat a little more! I love the days when I run and can eat over 1400 days. It's glorious.0 -
I'm a Terp too!! Graduated in 2000 and went back a few weeks ago for a reunion and MD day. So much has changed, yet still the same!
I definitely stick to my eating deficit, but I'm so short that it means sticking to a mere 1250 a day for a .5 lb weekly loss. So I try to fit in a lot of activity where I can so I get to eat a little more! I love the days when I run and can eat over 1400 days. It's glorious.
Class of 2006. I haven't been in a few years and things changed so much even then.
1,250- ouch. I have a hard time managing that. I know what you mean because when I upped it to 1,400-1,500 I felt like I could eat anything haha0 -
Terpnista84 wrote: »yopeeps025 wrote: »Terpnista84 wrote: »yopeeps025 wrote: »It is a circuit training you are doing. I wouldn't really call it high intensity interval training.
So you like to know if this way burns more calories than one set rest way. If you are using weight training for calorie burns I would say you are not using weight training the way it is intended to.
How do I use weight training to burn calories?
Weight training does not really burn a lot of calories in the session like cardio does. The repair process is where weight training uses calories. So my answer would be don't use weight training as a way to create your calorie deficit.
Thanks! I definitely do not do that and certainly don't expect a huge burn from it. I eat at a deficit anyway and use weight training as a way to maintain muscle mass and boost my metabolism. I was just wondering if it is more effective at calorie burning as opposed to resting after each each exercise. I notice that I sweat a lot more when I do it this way. By the third interval it's usually pouring off of me and I never got that type of response from doing it the "regular" way.
If you are lifting to maintain muscle mass, then you should follow principles for effective strength training. Rest periods between sets are there for a reason. If you make your whole program a hodgepodge of cardio and resistance training, you often end up doing a half-assed job of both.
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I teach HIIT classes. Generally they are done in a 2 to 1 ratio of effort to rest (often referred to as Tabata) though I use 3 to 1 in mine because that's what folks seem to like. So I use 30 secs on 10 secs off or 45 secs on 15 secs off. I do 5 moves 3 times through for what I refer to as a "round". I do anywhere from 2 to 3 rounds depending on the class length I am teaching and weights used are generally 8 to 15 lbs. You are moving fast and sometimes not using weights at all. My 30 min class is more true HIIT and the 45 to 60 minutes classes are a HIIT/MRT combo.
The trainers at my gym would tell you what you are doing is called MRT (Metabolic Resistance Training).
http://www.bodybuilding.com/fun/metabolic-resistance-training-build-muscle-torch-fat.html
They would also tell you the base of any exercise program should be heavy lifting 2-3 days, 1-2 days of HIIT (20 min sessions) and an MRT day (though one of your strength days could be MRT). Filling in with any cardio but only because you enjoy it!0 -
I would counter that a program that relies on almost all high-intensity lifting, HIIT, MRT, etc., will likely result in an unbalanced physiology, with an overdeveloped glycolytic system and underdeveloped aerobic system. While someone can train like that for a long time and adapt to it (speaking from personal experience), the result is an impaired ability to oxidize fat during exercise and a system that is constantly being stressed.
The benefits of elevated post-exercise oxygen consumption are almost always highly overstated. Claims like "burns calories for 24 hours following exercise" sound impressive until you find out that the total calorie burn is about 75-125 calories. And it's even less impressive when you realize that, even including the afterburn from HIIT, someone in decent shape can burn a lot more calories per minute doing cardio (which is NOT to say that cardio is better, just that the issue is not that simple).
I found a review article that looked at dozens of EPOC studies performed between 1963 and 1998. One of the conclusions of the authors was: "it must be concluded that EPOC is negligible in relation to weight loss in the overweight or obese person."
http://www.researchgate.net/profile/Elisabet_Borsheim/publication/9025532_Effect_of_exercise_intensity_duration_and_mode_on_post-exercise_oxygen_consumption/links/09e41510bf1c033340000000.pdf
None of this is to disparage HIIT, MRT, circuit training, tabata, whatever. They are excellent tools for pushing people to new levels of performance and fitness. Just trying to keep some balance and perspective since HIIT-style training is such a fad right now and young "trainers" are falling over themselves these days trying to see who can make their clients puke first.
Here is another perspective from a really smart guy in the business:
http://robertsontrainingsystems.com/blog/long-duration-low-intensity-cardio/0 -
I'm curious how you would define long duration low intensity cardio as you understand it with target heart rates, time spent, calories burned etc and how often per week you think it needs to be done and where it fits into a weekly workout routine (i.e., what else you'd do with it).0
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this says the same thing as the trainers at the gym I work at in terms of "priorities" when working out...
http://breakingmuscle.com/strength-conditioning/the-best-research-on-body-fat-losing-fat-and-eating-fat0
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