HIIT or lower intensity cardio

concord2016
concord2016 Posts: 11
in Fitness and Exercise
So I know I'm probably opening a can of worms but here we go:

I'm picking cycling back up again, and my original plan was to work out 2x a day 5 days a week for about an hour a piece going a moderate-high pace (so 2hours total a day) and throw in some bodyweight excercises a couple days a week to maintain muscle mass. I'm 5'6 and 160lb and hoping to cut down to 130 over the summer. Is this a smart plan or should I just do HIIT 3x a week? I keep reading that HIIT is far more effective than lower intensity workouts, but I know I would prefer a longer but more enjoyable ride personally but I also want to use my summer efficiently. Thoughts?

Thanks! :)

Replies

  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Yeah, I'm sure everyone would prefer a "more enjoyable" workout, but enjoyment is not the goal of working out. The goal is to force your body to adapt, to wring change and results from it. HIIT is the way to go. If you still want to have fun exercise, you can for sure do moderate cycling on top of HIIT.

    Oh, and there is no way you should hope to lose 30 pounds on one summer, unless you are morbidly obese. 1-2 pounds a week is all the more you should be losing to stay healthy and keep the weight sustainable.
  • hkristine1
    hkristine1 Posts: 950 Member
    Why not shake it up? Do what you really like most days, but then have a few days/workouts per week that are higher intensity and maybe not as much fun for you.

    I am a big fan of the "find what you love to do and do it."

    Have you ever tried spin classes? Those are usually 1 hr classes and they combine moderate intensity with short bursts of high intensity - and in a class setting, it keeps things fresh and fun and motivating, even during the breathless, high intensity parts.
  • DavPul
    DavPul Posts: 61,406 Member
    alternating HIIT with steady state cardio is a fine idea that i employ myself.

    throwing a few resistance exercises on the backburner instead of as a main focus is a substandard idea.

    doing 2 hours of cardio a day is a ridiculous idea.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    I'm picking cycling back up again

    So is your objective cycling performance or something else? Essentially are you treating cycling as a tool for your training, or is your training there to support the cycling?

    I've just checked the last question you asked and I'd suggest re-reviewing those responses as well.

    Note that my principal training is by running, with cycling as resistance training complementing that, so any response comes from that perspective..
    I keep reading that HIIT is far more effective than lower intensity workouts, but I know I would prefer a longer but more enjoyable ride personally but I also want to use my summer efficiently.

    Each mode of training has a different effect, and it's not really an either/ or question. The fairly simplistic idea of HIIT only doesn't support your objectives as you'll be working up to several hours in the saddle, which HIIT doesn't train you for.

    I'd also say that it's very difficult to get the HR up into highest intensities on a bike, whereas it's reasonable to get into threshold training territory on two wheels.

    Notwithstanding that I'd recommend that you get more structure behind your resistance training, although bodyweight is reasonable if your focus is on cycling. You Are Your Own Gym is a decent programme.

    I'd also echo the point upthread, 30lbs is an ambitious target and probably not achievable in the time objective without some serious compromises to your general fitness. I would suggest some alternative objectives as more meaningful;

    Redution in your Resting Heart Rate
    Reduction in bodyfat percentage
    Clothing fit
    Distance/ Speed or combinations thereof
  • sijomial
    sijomial Posts: 19,809 Member
    Unless your cycling aim is going to be very short rides attacking big hills then HIIT only would be a bad idea!
    Cycling encompasses everything from sprints to multi day long distance - your training needs to reflect your goals.

    Overall would suggest a mix unless you are aiming at an extreme end of speed/distance spectrum. Would also suggest some longer highish intensity steady state sessions (one hour for example) if you are looking at improving speed endurance.

    I also think two hours every day is a really poor training plan. You would be better off mixing up some short sharp rides with longer endurance rides. Don't forget rest/recovery days are really important.

    Losing 30lbs in a very short time while maintaining a very heavy exercise/training volume is also a bad idea. Suggest you reset your expectations to something more realistic like 1lb a week.
  • concord2016
    concord2016 Posts: 11
    thank you everyone for your replies! reading them was very helpful :)
  • FitnessInstructorKhalil
    FitnessInstructorKhalil Posts: 43 Member
    Low intensity wont help you at all, hiit will, so there's no need to ask this question haha

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