Stronglifts with HIIT training
trialstyle
Posts: 68 Member
I'm on my second week of Stronglifts and I enjoy my HIIT class that's an hour long 1x time a week. Is it ok for me to continue this class while doing stronglifts? I'm eating at a slight deficit @ 2300 cal.
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Replies
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This really depends on individual preference.
When I first started SL I had no problem keeping my cardio because the weights were light. About halfway through my first 12 week cycle I found that lifting was exhausting me and I had to take a break. By the end of the first 12 weeks it was like my body caught up and I was able to recover faster and well enough to add cardio back in. I'm now in my 25th week of SL (end of 2nd cycle) and I lift every other day as well as follow each lifting session with a barbell complex or finisher and then do cardio on non lifting days.....hill sprints, 5km---steady state or intervals or sprints.....just depends how I feel!
I have many other lifting friends though that don't do any cardio because they feel it interferes with recovery.
Just do what feels best to you and what you enjoy
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HIIT can hinder recovery as it has a similar impact as lifting weights. If you are going to do it, make sure you have at least on rest day before you lift.
What do you do? What activity times and rest times? HIIT is usually shorter than 1 hour, so this may be less of an issue.0 -
Thanks for the replies, the class I take starts with warm up stuff that is slow movements/stretches.
With a few jumping jacks.
Then we do some light sprints to warm up
She sets the class up with 8 stations and demonstrates them
3 - abs, jump rope, step blocks, medicine ball toss/squat, dumbbell curls- we do one minute each 2x.
Then cool down stretches.
The class is rather large so it not really intense. With some of the beginning stuff there's some standing around when others are running & when the instructor is demonstrating the stations.
I explained this because it probably not truly high intensity :-)
And want to get an honest opinion is it will hinder my growth with SL.0 -
Got it - thanks.
I don't think it would be too much of an issue, but to be safe I would try to have a rest day before another lift day. If scheduling does not work to allow that, just keep an eye on your recovery. If you start to have recovery issues, then you may want to drop it for a week (or reshuffle) and see if that helps.0 -
What would be a recovery issue - soreness I'm guessing?
Sorry for such a n00b question..... Just making sure I have it right.0 -
What would be a recovery issue - soreness I'm guessing?
Sorry for such a n00b question..... Just making sure I have it right.
If you notice that you're hitting muscle failure on your lifts (missing reps), it could be an indicator that your muscles haven't had adequate rest. Should that happen, either take the following day off to recover, or lower the intensity of your HIIT work, and see if you hit your weight/rep progression as you normally would on your SL day. If you still miss the prescribed number of reps then it could be that you need to reset the weight according to SL guidelines and work back up.0 -
This really depends on individual preference.
When I first started SL I had no problem keeping my cardio because the weights were light. About halfway through my first 12 week cycle I found that lifting was exhausting me and I had to take a break. By the end of the first 12 weeks it was like my body caught up and I was able to recover faster and well enough to add cardio back in. I'm now in my 25th week of SL (end of 2nd cycle) and I lift every other day as well as follow each lifting session with a barbell complex or finisher and then do cardio on non lifting days.....hill sprints, 5km---steady state or intervals or sprints.....just depends how I feel!
I have many other lifting friends though that don't do any cardio because they feel it interferes with recovery.
Just do what feels best to you and what you enjoy
Similar story for me. I have fallen into a three day cycle: lift, active rest (walking/elliptical) and run. I wasn't running when I started doing my lifting program (similar to Stronglifts but not quite the same) and found that at least once a week I needed an extra day off from lifting. I know I'm making good progress and remaining injury free is my overriding concern.0 -
If you notice that you're hitting muscle failure on your lifts (missing reps), it could be an indicator that your muscles haven't had adequate rest. Should that happen, either take the following day off to recover, or lower the intensity of your HIIT work, and see if you hit your weight/rep progression as you normally would on your SL day. If you still miss the prescribed number of reps then it could be that you need to reset the weight according to SL guidelines and work back up.
Thanks, that really helps allot.0 -
Is this the same with endurance workouts, such as running?HIIT can hinder recovery as it has a similar impact as lifting weights. If you are going to do it, make sure you have at least on rest day before you lift.0 -
Is this the same with endurance workouts, such as running?HIIT can hinder recovery as it has a similar impact as lifting weights. If you are going to do it, make sure you have at least on rest day before you lift.
I'm interested in this one... would it affect running like a C25K program?0 -
Is this the same with endurance workouts, such as running?HIIT can hinder recovery as it has a similar impact as lifting weights. If you are going to do it, make sure you have at least on rest day before you lift.
I'm interested in this one... would it affect running like a C25K program?
Running does not have the same impact, so unless it is a long run, it should be fine, but I would play close attention to recovery if the running is for any significant distance.0 -
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