HIIT Question...

ayummymommy01

For my cardio, 3 times per week I will do HIIT. The numbers of cals burned ie. on the machine are only like 200+- for 20minutes on the stationary bike. Same thing for the weight training. I train 4 days per week for 45 minutes per session. How many cals am I burning in effect AFTER the sessions?

My question is if my "goal calories" are 1210 cals to lose 1 lb per week and I net slightly over that after the HIIT (as the "calorie burn" reportedisn't as high) for example my food diary is 1250 net for the day...can I still realistically lose? What would the approximate afterburn be for the HIIT and should I worry if I am net 20-60 cals over my "goal"??

Frenshan

HIIT training is supposed to double number if calories burned. For a more accurate number you may want to invest in a HRM. Good luck to ya!!

cirellim

Tough call because really all the calorie burns and after burns are subjective to the person doing the cardio. Obviously it will differ from person to person, one thing I can tell you for sure though is do not listen to what a machine tells you you're burning calorie wise. If that were the case my cardio sessions everyday would burn 500 calories when I know for a fact its barely half that at around 275 maybe 300. You need to find other more accurate ways of determining calorie burn. In regards to your question on net cals and being over and such. I would say if you're really serious about losing weight stay under your goals regardless of the exercise cardio performed thats why I don't even bother tracking exercise on here just my diet. I'm sorry if this wasn't everything you were looking for in a response but I'm just trying to be realistic here, hope it helps!

arc918

Just how hard are you HIITing it?

Intervals mean different things to different people. Some people spend more time at the easy pace/speed while other spend more time at the faster pace/speed(s).

You might go 2 minutes easy and 1 minute hard, while other might do the opposite.

JamesBurkes

The afterburn effect is wildly exaggerated. I read a report on a paper on Bodybuilding.com recently that had it as 30%.

This one found it to be around 14%. http://www.bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html

That means you're burning an extra 30 calories in afterburn from your 200 calorie workout.

A lot of the confusion about afterburn comes from a study that found HIIT to be 9 times better at burning fat than low intensity cardio. But the findings were misrepresented in many ways and there are also so many variables (levels of fitness, intensity of work etc) that they probably that aren't applicable to non-competitive athletes.

HIIT is a BRILLIANT way of increasing cardiovascular fitness quickly and of developing a slightly different fitness pathway. But for burning fat ? Personally, I think it's overrated. As with most things though, on a personal level, if it works, keep doing it. If it doesn't, then change.

subela

Overall, my feelings are if I eat b/n 1400-1550 cal regardless of exercise I'm going to loose. Only if I start burning more than 500cal a day would I consider eating back some calories as I would not want to net lower than 1200. When I started I was programed to allow for only 1310 cal. This was too low for me. I only lost 1/2 lb my first week. When I increased it to 1450 the next week I lost 1.5lbs. I am now increasing my exercise and err on the side of not overestimating how many calories I just burned. Message being, over time you will learn what works best for you. No formula works for everyone. I would focus on just staying within a healthy range of calories and do a combination of cardio and HIIT. Honestly, 1200 calories seems low, but I don't know your stats to say if that is true for you. If your losing with what you're doing than stick with it. If not, play around a bit.
I personally haven't invested in any gadgets (HRM, no phone with Apps) doing it old school.
I probably didn't answer your question, .....sorry

Motto: If it ain't broke, don't fix it.

ayummymommy01

Overall, my feelings are if I eat b/n 1400-1550 cal regardless of exercise I'm going to loose. Only if I start burning more than 500cal a day would I consider eating back some calories as I would not want to net lower than 1200. When I started I was programed to allow for only 1310 cal. This was too low for me. I only lost 1/2 lb my first week. When I increased it to 1450 the next week I lost 1.5lbs. I am now increasing my exercise and err on the side of not overestimating how many calories I just burned. Message being, over time you will learn what works best for you. No formula works for everyone. I would focus on just staying within a healthy range of calories and do a combination of cardio and HIIT. Honestly, 1200 calories seems low, but I don't know your stats to say if that is true for you. If your losing with what you're doing than stick with it. If not, play around a bit.
I personally haven't invested in any gadgets (HRM, no phone with Apps) doing it old school.
I probably didn't answer your question, .....sorry

Motto: If it ain't broke, don't fix it.

So my cals estimated with deficit is 1210. I earn exercise cals and that brings me on average to 1500 per day. So after that the net may be 1215, 1220 or so...should I be netting even more? Therefore eating more, exercising less or take into consideration that the HIIT afterburn will probably cover those additional 30 or so cals?

ninerbuff

HIIT training is supposed to double number if calories burned. For a more accurate number you may want to invest in a HRM. Good luck to ya!!

False. You don't burn as many calories on HIIT since most interval training is short. If you're going longer than 30 minutes, you HIIT is too low of an intensity.

ayummymommy01

HIIT training is supposed to double number if calories burned. For a more accurate number you may want to invest in a HRM. Good luck to ya!!

False. You don't burn as many calories on HIIT since most interval training is short. If you're going longer than 30 minutes, you HIIT is too low of an intensity.

Granted...as I said the numbers are lower but what is the after burn effect? Anything that I should consider? Do I have to worry about being 20-60 cals over my goal?

PB67

HIIT training is supposed to double number if calories burned. For a more accurate number you may want to invest in a HRM. Good luck to ya!!

False. You don't burn as many calories on HIIT since most interval training is short. If you're going longer than 30 minutes, you HIIT is too low of an intensity.

Granted...as I said the numbers are lower but what is the after burn effect? Anything that I should consider? Do I have to worry about being 20-60 cals over my goal?

The afterburn effect is trivial, at best.

subela

The numbers that we record for food intake and exercise are never going to be exact so I wouldn't focus on 20 or 30 calories. If you're losing and are not feeling deprived then you will do fine. For me, if I restrict my calories too much I am at risk of not sticking with it, quitting and overeating. If you have more than say 40 lbs to loose, you can afford to eat 1400-1600 calories from what I hear. This is a lifestyle change and making small changes overtime you're more apt to be successful. You can also pick one day a week and say eat 1600c, as an off day. You can only figure out what you need to stay committed and enjoy the journey. Best of luck!