HiiT cardio

chipmunck76
chipmunck76 Posts: 73 Member
in Success Stories
Has anyone had any success in losing weight with HiiT Cardio training?
«1

Replies

  • chipmunck76
    chipmunck76 Posts: 73 Member
    HiiT = High intensity intervale Training
  • Hadabetter
    Hadabetter Posts: 942 Member
    I've heard there is a bigger residual calorie burn with HIIT too. You're metabolism is elevated for several hours after.
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    Has anyone had any success in losing weight with HiiT Cardio training?

    I've been doing this for a few weeks I like it... can't really say about the loss as I've only been doing it short term. It did help me break through a 3 week plateau if that helps at all..... I've only been doing cardio for about 2 months I started it when I had lost 98lbs cause I wanted to hit the 100lbs lost mark and haven't stopped since then.
  • Seajolly
    Seajolly Posts: 1,435 Member
    Yes, HIIT really works! You can feel the effects for hours afterwards.
  • AABru
    AABru Posts: 610 Member
    There is a much longer after burn with HIIT than there is with steady long distance cardio. I have lost almost 5 pounds since Jan3 doing HIIT 5 days a week. It took twice as long for me to lose 5 pounds last summer when I was running 3-5 miles 5 days a week. (BTW, it's the same 5 pounds. I gained back over the holidays.) Also I'm noticing a much faster increase in my cardio capabilities with HIIT than with long distance training...
  • chipmunck76
    chipmunck76 Posts: 73 Member
    Thanks for the info guys!!!
  • GiGi76
    GiGi76 Posts: 876 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html
  • Ofaatu
    Ofaatu Posts: 42 Member
    I started HIIT about 3 weeks ago. Prior to that my weight loss had really stalled. The past few days its just been dropping off. I think 4 kilos the past week and a bit. So awesome results. I also lift weights so am very happy with my results.
  • snowbike
    snowbike Posts: 153 Member
    HIIT for me will burn more calories for the same amount of time. 20 mins HIIT (with warm up and cool down) will burn the same as 35 mins steady state as measured on my HRM. Aditionally HIIT increases the resting metabolic rate for up to 24 hours. This is because the body has to continue to burn fats to replenish the glycgen stores post exercise.

    Many studies have show ( to the point its conclusive) that HIIT will reduce BF% faster.

    I did bought s of steady state cardio from 2006 to 2010 and lost only 28 lbs, switching to HIIT 3 times a week and one long steady state at the weekend I lost a further 75lbs in 12 months.

    there's more...

    My resting heart rate dropped to 44bps
    my VO2max increased from 35 to 50

    Basically HIIT will preserve lean mass, increase general fitness and burn fat , where as steady state only burns fat.

    The cavet is , if your doing it right, you cant do it every day... it kills you.
    I tend to mix up HIIT 3 times a week at the gym with low intensity cardio on other days.
  • ukgirly01
    ukgirly01 Posts: 523 Member
    I do hiit 3 times a week one sprint session and 2 circuits including burpees, med ball slams etc usually 40secs on 20secs off, 5 items 5 times I feel much much fitter for it and weight loss sped up when started it ( this is on top of lifting and some steady running.)
  • Amy62575
    Amy62575 Posts: 422 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

    Thanks for the article Gigi :flowerforyou:
  • GiGi76
    GiGi76 Posts: 876 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

    LISS is a newer term. LSD is the original term. You know how TDEE is a new term, it used to be called AMR (Active Metabolic Rate).

    I just read that page, and those studies are very misleading.
    A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing.

    When you do HIIT you're constantly pushing yourself, pushing your limits, there is no real adaption, cause you're always striving for more. LISS can be adaptive, you have to keep on increasing your speed or our distance as you get better so it's not adaptive. Your metabolism doesn't "ADJUST" to a new level.
    (4) In the same study by Wilson et al. It showed that LISS caused more muscle loss than HIIT. HIIT caused more muscle retention because when you’re doing LISS (say fast paced walking) you’re not activating muscles the same way as if you were lifting weights.
    This doesn't make much sense, you ever try to run after heavy squats? or run then try to squats? Doesn't work out well. Seems like these subject just did HIIT or LISS. They weren't part of a strength training routine. If they where, i can promise you HIIT will more than likely cause loss of LBM(Lean body mass). HIIT INCREASES THE RISK OF OVER TRAINING AND BURN OUT.

    Actually i do run after heavy squats and i do heavy squats after running as well!!! Heavy Lifters & Physique Pros who are interested in building muscle as well as having low body fat will include HIITS, if used properly there isnt a loss of muscle!!! I would go into more detail about this but im not here to argue a point when someone is only interested in always being right even if there is plenty of evidence to back the opposite of what they believe!!! I know what works for me and ive had GREAT results, so you keep doing what your doing and i will keep doing what im doing!!! And FYI its Long Slow Distance (LSD) not Long stead (steady i think you meant to say) distance..... you are combining the two!!!! I remember now why i avoid the forums!!! Have a nice day!!!!!
  • KelliW_runner
    KelliW_runner Posts: 150 Member
    HIIT is great and its role in a workout plan is dependent on your ultimate goal. I'm an endurance athlete and found the book "Racing Weight" by Matt Fitzgerald addresses this topic nicely.

    For me, 3 days high volume steady state, 1 day HIIT, 2 days strength, 1 day passive rest or light stretching/yoga. This is when I'm in peak training for an event. When I'm recovering from a race or in between cycles, I eliminate the HIIT and add in another day of yoga/stretching.
  • GiGi76
    GiGi76 Posts: 876 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

    Thanks for the article Gigi :flowerforyou:

    No problem Amy62575 :happy:
  • emills1970
    emills1970 Posts: 118 Member
    I just started doing HIIT cardio three days a week and I love the results I'm starting to see.
  • GiGi76
    GiGi76 Posts: 876 Member
    HIIT for me will burn more calories for the same amount of time. 20 mins HIIT (with warm up and cool down) will burn the same as 35 mins steady state as measured on my HRM. Aditionally HIIT increases the resting metabolic rate for up to 24 hours. This is because the body has to continue to burn fats to replenish the glycgen stores post exercise.

    Many studies have show ( to the point its conclusive) that HIIT will reduce BF% faster.

    I did bought s of steady state cardio from 2006 to 2010 and lost only 28 lbs, switching to HIIT 3 times a week and one long steady state at the weekend I lost a further 75lbs in 12 months.

    there's more...

    My resting heart rate dropped to 44bps
    my VO2max increased from 35 to 50

    Basically HIIT will preserve lean mass, increase general fitness and burn fat , where as steady state only burns fat.

    The cavet is , if your doing it right, you cant do it every day... it kills you.
    I tend to mix up HIIT 3 times a week at the gym with low intensity cardio on other days.

    HIITs if done correctly is an AMAZING thing!!! Good job to you!!! :flowerforyou:
  • nornyb
    nornyb Posts: 224 Member
    I like to mix it up with both HiiT and endurance training, usually alternating them every other day. It helps keep it interesting and I have really noticed an improvement in both speed and distance.
  • GiGi76
    GiGi76 Posts: 876 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

    LISS is a newer term. LSD is the original term. You know how TDEE is a new term, it used to be called AMR (Active Metabolic Rate).

    I just read that page, and those studies are very misleading.
    A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing.

    When you do HIIT you're constantly pushing yourself, pushing your limits, there is no real adaption, cause you're always striving for more. LISS can be adaptive, you have to keep on increasing your speed or our distance as you get better so it's not adaptive. Your metabolism doesn't "ADJUST" to a new level.
    (4) In the same study by Wilson et al. It showed that LISS caused more muscle loss than HIIT. HIIT caused more muscle retention because when you’re doing LISS (say fast paced walking) you’re not activating muscles the same way as if you were lifting weights.
    This doesn't make much sense, you ever try to run after heavy squats? or run then try to squats? Doesn't work out well. Seems like these subject just did HIIT or LISS. They weren't part of a strength training routine. If they where, i can promise you HIIT will more than likely cause loss of LBM(Lean body mass). HIIT INCREASES THE RISK OF OVER TRAINING AND BURN OUT.

    Actually i do run after heavy squats and i do heavy squats after running as well!!! Heavy Lifters & Physique Pros who are interested in building muscle as well as having low body fat will include HIITS, if used properly there isnt a loss of muscle!!! I would go into more detail about this but im not here to argue a point when someone is only interested in always being right even if there is plenty of evidence to back the opposite of what they believe!!! I know what works for me and ive had GREAT results, so you keep doing what your doing and i will keep doing what im doing!!! And FYI its Long Slow Distance (LSD) not Long stead (steady i think you meant to say) distance..... you are combining the two!!!! I remember now why i avoid the forums!!! Have a nice day!!!!!

    I never seen a pro do HIIT.

    Here is an article by alan aragon who went in to great detail. Fat burning doesn't increase over a 24hr period of time, assuming same number of calories are burned per workout.
    Saris & Schrauwen conducted a similar study on obese males using a high-intensity interval protocol versus a low-intensity linear one [6]. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs. In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs.
    http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

    Then you really havent done enough research because they do, im friends with a few and know for a fact they do (more some than others)!!! Like i said before im not going to go back and forth about it, im not going to list article after article for you, or study after study i would be here all day..... you can do your own research and come to your conclusions but i know what ive read and researched over the years!!! LISS and HIIT are both great in their own ways, if you want to knock HIITs because you dont like it or dont want to do it thats your business but dont try to lead others that dont have the time or dont want to do the research themselves astray!!! Im done, i have nothing more to say to you on this matter!!! Good luck losing those last 50lbs, i wish you all the best!!!
  • GiGi76
    GiGi76 Posts: 876 Member
    Then you really havent done enough research because they do, im friends with a few and know for a fact they do (more some than others)!!! Like i said before im not going to go back and forth about it, im not going to list article after article for you, or study after study i would be here all day..... you can do your own research and come to your conclusions but i know what ive read and researched over the years!!! LISS and HIIT are both great in their own ways, if you want to knock HIITs because you dont like it or dont want to do it thats your business but dont try to lead others that dont have the time or dont want to do the research themselves astray!!! Im done, i have nothing more to say to you on this matter!!! Good luck losing those last 50lbs, i wish you all the best!!!


    You're not getting my point, My point is "it DOES NOT BURN MORE FAT if calorie burn is the same." That's my only point. I know for a fact, it doesn't' burn more fat. People just read an article, or parrot what someone else says and pass it on as fact without doing the research.

    I do agree you need to do both to improve cardiovascular "performance." Has nothing to do with fat loss.

    If you guys want to go around spreading rumors like the old rumor "eat 6 meals a day to speed up your metabolism" so be it. That's how rumors and myths gets started.
    if you want to knock HIITs because you dont like it or dont want to do it thats your business but dont try to lead others that dont have the time or dont want to do the research themselves astray!!
    Okay if you want to put it in that perspective. Hello everyone, I have lost over 150bs. I am majoring in biochemistry, and I recieved my NASM CPT(National Academy Of Sports Medicine Certified Personal Trainer Certification).

    Speaking from my "experience" and education. Doing HIIT won't produce quicker weight loss results if you burn the same amount of calories per session comparing HIIT and LSD. During my weight loss journey, I probably did HIIT for about a month, that's all. Due to an injury I haven't been working out and still losing weight. HIIT isn't necessary at all for fat loss.

    Sorry your Certification doesnt mean much to me..... it doesnt make you an expert in the area, i know a lots of PTs that have this and other Certification and still dont know much more than your average Joe (no offense)!!! For the records guys just because someone is Certified doesnt mean they know it all, you really need to do your own research instead of trusting what others say especially on sites like this. By the way im very educated and experienced as well but dont feel the need to boast about it here!!! Oh and actually if you burn the same amount of calories doing LISS as you do HIIT you would burn MORE fat because more fat is used for fuel while doing LISS but you would have to do LISS cardio for 2-3hrs to get the same burn in 30-45mins from a HIIT session!!! And i dont know about you but i dont have that kind of time to devote to LISS!!! Weight loss is calories in vs calories out point blank and your going to burn more calories with HIITs if you are only devoting 30-45mins a day to working out (most people dont have 2-3hrs to devote to working out, and it would take you twice as long to get the same burn from LISS as you do HIIT). And i know for a fact its not going to eat your muscle away..... if you are a distance runner sure its hard to gain any muscle mass because your body is using everything it can for fuel, but HIITs is not the same thing!!! For me on strength train days i lift first and use HIITs as a finisher, and on cardio days i do a HIIT warm up then break for 5mins and jump back in for some more running at a more steady pace for a longer duration (by doing this triglycerides flood the bloodstream helping you burn more fat)!!! So basically if you are wanting to run 2-3miles and want to burn more fat during the run do 15-20mins of HIITs before and break for 5mins then do the run!!! And just so you know Im more of a weight lifting girl myself, muscle burns fat (and i love muscle) but i know that there is a time and place for HIIT and LISS!!! And im not one for the 6 meals a day thing, as a matter of fact i was following Leangains for years until recently (doesnt fit my lifestyle these days) im assuming you know what LG is!!! Anyways like i said i COULD go back and forth with you but im CHOOSING to end it now, i rarely come into forums because of the back and forth that goes own in here!!! So I truly hope you are able to meet your goals and succeed in whatever it is you want to achieve but regardless of how much you try to bad mouth me as if i know nothing i will not be responding again!!! Take care!!!:smile:
  • shabbychick81
    shabbychick81 Posts: 168 Member
    i do hit 2 days a week and i know it has helped me, here is my progress ,
    31lbslost_zpsacae5a91.jpg
  • GiGi76
    GiGi76 Posts: 876 Member
    Cant stress it enough folks do your own research and find what works for you, you can find info supporting both sides of anything and everything the KEY is to find what works for you!!! Im not claiming to KNOW it all, i just KNOW what works for me and can only encourage you to find what works for you as well, instead of taking my or Pu_239 info and running with it!!!!
  • GiGi76
    GiGi76 Posts: 876 Member
    Yes I know what Lean Gains is, It's a knock off of Warrior Diet.

    Sounds like you're trying to apply principals from "The Stubborn Fat Solution - Lyle Mcdonald" That would be good for fat cells that have the " Alpha1-adrenergic receptors" that method would work if you're really lean. Most people aren't that line, so they're just wasting your time. It triggers different fat tissue.

    Nope try again! :wink:
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    HIIT works for many like me because we can't stand long duration cardio bouts. I get so bored walking on a treadmill after 5 minutes, but can do HIIT for 20 minutes and not get bored.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • GiGi76
    GiGi76 Posts: 876 Member
    HIIT works for many like me because we can't stand long duration cardio bouts. I get so bored walking on a treadmill after 5 minutes, but can do HIIT for 20 minutes and not get bored.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    I feel the same!!! Works for me and love it!!! I cant walk for hours on end...... well maybe if im walking on the beach!!!!!
  • taso42
    taso42 Posts: 8,980 Member
    HIIT is a great way to pound out some cardio. But it won't help you "lose weight" if you're not eating in a deficit. The purpose of exercise isn't for weight loss; it's for fitness. That said, exercise increases your TDEE, so it may make it easier to achieve a calorie deficit.
  • GiGi76
    GiGi76 Posts: 876 Member
    HIIT is a great way to pound out some cardio. But it won't help you "lose weight" if you're not eating in a deficit. The purpose of exercise isn't for weight loss; it's for fitness. That said, exercise increases your TDEE, so it may make it easier to achieve a calorie deficit.

    TRUE TRUE!!! Diet has to be on point if you want a six pack!!!! :smile:
  • nehamittal15
    nehamittal15 Posts: 2
    Great man! You seem to have lost a lot
  • runningfataway
    runningfataway Posts: 262
    I've heard there is a bigger residual calorie burn with HIIT too. You're metabolism is elevated for several hours after.
  • chellebublz
    chellebublz Posts: 568 Member
    LOL this is why at the bottom of the page it says ***Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.***

    I adore HIIT!!! I can do a 2 hour long walking whatever and its boring and your constantly wondering if it's almost done, but 20 minutes of HIIT and you feel A-MAZE-ING! js.
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    Doesn't matter if you do HIIT or LSD(long stead distance). If calorie burn is the same. You can burn more calories in less time doing HIIT and finish your workout sooner, that's about it.

    I believe in both but its not the same thing!!! Here is a good article to help you understand the difference and how best you can benefit from them both!! And just for the record it is LISS (Low intensity steady state) cardio! ;-)

    http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

    LISS is a newer term. LSD is the original term. You know how TDEE is a new term, it used to be called AMR (Active Metabolic Rate).

    I just read that page, and those studies are very misleading.
    A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing.

    When you do HIIT you're constantly pushing yourself, pushing your limits, there is no real adaption, cause you're always striving for more. LISS can be adaptive, you have to keep on increasing your speed or our distance as you get better so it's not adaptive. Your metabolism doesn't "ADJUST" to a new level.
    (4) In the same study by Wilson et al. It showed that LISS caused more muscle loss than HIIT. HIIT caused more muscle retention because when you’re doing LISS (say fast paced walking) you’re not activating muscles the same way as if you were lifting weights.
    This doesn't make much sense, you ever try to run after heavy squats? or run then try to squats? Doesn't work out well. Seems like these subject just did HIIT or LISS. They weren't part of a strength training routine. If they where, i can promise you HIIT will more than likely cause loss of LBM(Lean body mass). HIIT INCREASES THE RISK OF OVER TRAINING AND BURN OUT.

    Actually i do run after heavy squats and i do heavy squats after running as well!!! Heavy Lifters & Physique Pros who are interested in building muscle as well as having low body fat will include HIITS, if used properly there isnt a loss of muscle!!! I would go into more detail about this but im not here to argue a point when someone is only interested in always being right even if there is plenty of evidence to back the opposite of what they believe!!! I know what works for me and ive had GREAT results, so you keep doing what your doing and i will keep doing what im doing!!! And FYI its Long Slow Distance (LSD) not Long stead (steady i think you meant to say) distance..... you are combining the two!!!! I remember now why i avoid the forums!!! Have a nice day!!!!!

    I never seen a pro do HIIT.

    Here is an article by alan aragon who went in to great detail. Fat burning doesn't increase over a 24hr period of time, assuming same number of calories are burned per workout.
    Saris & Schrauwen conducted a similar study on obese males using a high-intensity interval protocol versus a low-intensity linear one [6]. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs. In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs.
    http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

    HIIT>Steady state cardio.

    From your article linked above by alanaragon:

    "• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat."

    Also, from exoerience, HIIT helped me bust through plateaus. I like SS cardio for fun....but for best results do HIIT.

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