HIIT Vs. regular low impact cardio.

**latinmuscle** · 10-31-2002, 11:34 AM

I was wondering which one you favor.

I've been doing 45 Min. - 1 hr of regular cardio for the first time to get ready for a show using the advice of someone whos opinion I respect a lot, normally I do 20-30 min. of HIIT pre-contest.

I have found low impact cardio to be much less effective and more time consuming. I've not loss fat at the rate I expected as a consecuece had to change my plans and do a local show instead of Musclemania.

I am going back to HIIT. It rules!

**str8flexed** · 10-31-2002, 11:49 AM

for my last two contest prep times I did low intensity cardio and I don't think I got ripped as fast as I should have...i'm going with high intensity next time. Besides...i feel like a pussy just walking for 45 minutes lol.
Peace

**latinmuscle** · 10-31-2002, 01:21 PM

ok, so far HIIT is winning 2-0

**drew** · 10-31-2002, 02:19 PM

when I do cardio I do higher intensity about 20-30 minutes. no walking at all, and Im ready to die at the end of it (i hate cardio anyways).

Are you talking about cardio as listed above or like sprints, then walking or something similiar?

**Mark21087** · 10-31-2002, 02:39 PM

I don't know about you people, but for my contest, I got pretty riiped doing low intensity for about 1 hour a pop.

**tweeter37** · 10-31-2002, 02:43 PM

I've been doing low inensity (45 min on stationary bike) and it's been working fine. But I think timing and diet play a big role in it too. I do mine before breakfast, and also eat very low carbs. My first show is in 2 weeks! But hey, what ever works for you, stick with it!!

**Mark21087** · 10-31-2002, 02:57 PM

Yea try both of them and see what works best. IMO diet has a more important role in how much fat you loose than cardio.

**latinmuscle** · 10-31-2002, 03:47 PM

Originally posted by Mark21087
Yea try both of them and see what works best. IMO diet has a more important role in how much fat you loose than cardio.

In my case, cardio is making all the difference. My diet is the same I've always used to get ready for a show and my weight training is also ok.
The only change I made this time arround was substituting HIIT with regular cardio. I notice that I am loosing fat, but at a rate that is much slower than what I am used to.

**Mark21087** · 10-31-2002, 03:59 PM

Originally posted by latinmuscle
In my case, cardio is making all the difference. My diet is the same I've always used to get ready for a show and my weight training is also ok.
The only change I made this time arround was substituting HIIT with regular cardio. I notice that I am loosing fat, but at a rate that is much slower than what I am used to.

Really? I have never tired HIT cardio. I will make sure I do though for my next competition

**freaker** · 10-31-2002, 04:19 PM

HIIT training all the way. Come on, who's more ripped sprinters or long distance runners.

**latinmuscle** · 10-31-2002, 04:29 PM

freaker has a point

**Person** · 11-09-2002, 05:07 PM

Originally posted by latinmuscle
freaker has a point

Yeah but short distance runners also need to run faster and need less bf to do so while long distance runners need an energy source.

**latinmuscle** · 11-11-2002, 02:21 PM

You don't have a point!

**latinmuscle** · 11-11-2002, 02:22 PM

there is an article on this subject in this month's Muscular Developement.

**tupac** · 11-26-2002, 07:29 AM

I think moderate intensity cardio is effective, cuz u need oxygen to burn fat.

**tupac** · 11-26-2002, 07:30 AM

As long as you take in oxygen while running you burn fat. So I would say moderate pace works best.

**str8flexed** · 11-26-2002, 08:02 AM

Originally posted by tupac
As long as you take in oxygen while running you burn fat. So I would say moderate pace works best.

cardio should be used to make a calorie deficit...and raise your metabolism...not to be aiming for a certain amount of fat burning while doing it. I tried doing low intensity cardio in the morning before breakfast while preparing for my contest....and i paid for it with my muscle, I lost at least 5 lbs from it. GRRRRRRR, f*ck that, i'm doing high intensity after a meal from here on out.

**coreman** · 11-28-2002, 03:04 PM

The ideal form of cardio for quickest fat loss will keep your metabolism elevated for hours and even days after you've completed a session. What one type of cardio will accomplish that? HIIT will.

**wyattn** · 12-10-2002, 09:01 AM

definitions of HIIT....all out sprints...alternate periods of moderate intensity with periods of 85% max heart rate, perceived intensity scale? What specific techniques are you guys using and the frequency?

Don't take this as sarcastic cause its not. I'm curious how high is high while producing results?

**Hibiscus09** · 12-10-2002, 03:06 PM

I've tried the interval cardio on an elliptical trainer & love it. It really gets you sweating a lot more than just going at an even pace. I can only do this in the afternoon, though. I tried doing it with my pre-breakfast cardio & couldn't get the high intensity speed going! Lol When I do it later in the day I go at 190-200 rpms on the precor (at 12% incline) for a couple of minutes & then bring it down to about 165 rpms for a couple -- back & forth. It's a great workout.

**warrior908** · 10-20-2009, 05:42 PM

Originally Posted by latinmuscle

I was wondering which one you favor.

I've been doing 45 Min. - 1 hr of regular cardio for the first time to get ready for a show using the advice of someone whos opinion I respect a lot, normally I do 20-30 min. of HIIT pre-contest.

I have found low impact cardio to be much less effective and more time consuming. I've not loss fat at the rate I expected as a consecuece had to change my plans and do a local show instead of Musclemania.

I am going back to HIIT. It rules!

Here ya go, this should help you and others reinforce their decision to use HIIT

Tremblay et al (1) compared the effects of a 15-week high-intensity, intermittent training (HIIT) protocol and a 20-week endurance-training (ET) protocol on body fat and skeletal muscle enzyme activity. 8 men and 9 women participated in ET, while 5 men and 5 women participated in HIIT. Training was performed on a cycle ergometer. ET involved 30-45 minutes of continuous cycling at 60-85% max HR reserve 4-5 times a week. HIIT involved bouts of short-interval work and long-interval work; short-interval work consisted of 10-15 bouts of 15-30 seconds of cycling at 60% maximum 10-second power output. Long-interval work consisted of 4-5 bouts of 60-90 seconds of cycling at 70% maximum 90-second work output. Recovery between bouts was sufficient to allow HR to return to 120-130 bpm. Intensity was increased in both the short-interval and long-interval protocols by 5% every 3 weeks. Total energy cost of the training sessions was estimated by referring to VO2 max and maximal work-output measurements. Body fat was measured before and after the ET and HIIT protocols by the sum of 6 skinfolds. Enzyme activity of hexokinase (HK), phosphofructokinase (PFK), malate dehydrogenase (MDH), and 3-hydroxyacyl coenzyme A dehydrogenase (HADH) were measured before and after the training protocols using muscle biopsies. VO2 max was measured before and after training using a progressive cycle ergometer test to exhaustion, and maximal cycle work output for 10, 30, and 90 seconds were also measured.

FINDINGS: Mean estimated total energy cost of the ET program was 120.4 MJ, while that of the HIIT program was 57.9 MJ. Despite the lower energy cost of exercise, subjects engaged in HIIT tended to have greater reductions in skinfolds than the ET group. When expressed on a per MJ basis (change in skinfolds divided by energy cost of training program), the HIIT group's reduction in body fat was 9 times higher than the ET group (p < .01).

Both protocols resulted in significant increases in MDH activity, while the HIIT program significantly increased HK activity while the ET program significantly reduced HK activity. The HIIT program also resulted in significant increases in PFK and HADH activity, while the ET program did not significantly change these measures.

Both programs resulted in a significant increase in VO2 max, and the HIIT program resulted in a significant increase in maximal cycle work output for 10, 30, and 90 seconds.

IMPLICATIONS: This study gives more evidence to support the idea that high-intensity interval training is a more optimal program for fat loss than moderate-intensity, continuous endurance exercise. The HIIT group in this study lost nine times more body fat than the ET group for each MJ of energy expended during training, indicating HIIT is much more efficient and effective. More evidence of the effectiveness of the HIIT program is evident in the significant greater increase in HADH activity as compared to the ET program; HADH is a marker of the activity of beta oxidation. Higher HADH activity means more body fat is being used as a fuel source during rest. This shows that the reason why HIIT is so effective in reducing body fat is the increase in fat metabolism during the rest periods between training sessions; basically, you lose more fat while sitting around on the couch.

The increase in VO2 max seen with both protocols indicates that both HIIT and ET can be an effective methods for increasing VO2 max. An increase in VO2 max means the body can consume more oxygen to produce energy and thus perform more work, increasing performance on the track, the road, or other athletic endeavor where oxygen uptake plays a major role in performance.

1. Tremblay, A., J. Simoneau, and C. Bouchard. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 43(7):814-818. 1994.

Thanks to Canadian Roy for putting it up originally

**J_Bo** · 10-20-2009, 05:45 PM

wow! strong STRONG bump!

**str8flexed** · 10-20-2009, 07:13 PM

yea don't want to say I told you all so but... yea. I told you so

**J_Bo** · 10-20-2009, 07:24 PM

Originally Posted by str8flexed

yea don't want to say I told you all so but... yea. I told you so

lol even back in the olden days...

**latinmuscle** · 10-20-2009, 09:10 PM

Originally Posted by str8flexed

yea don't want to say I told you all so but... yea. I told you so

this maybe a record, the strongest BUMP in BB.Coms's history!!!

**KurdMan** · 10-25-2010, 04:38 PM

Originally Posted by latinmuscle

this maybe a record, the strongest BUMP in BB.Coms's history!!!

its deff one of the strongest for sure...Ive seen a few other really good ones...

Ive started HIIT 3 wks ago and i LOVE really works for me and i never agreed with a 45 minute jog when you go all out for 15-20 min....

i rest for a min then MAX out the treadmill for a min then rest again for another min, do that about 6-8 times plus its a good addition to my cutting phase !!!

HIIT all the way for sure...

**Cape1** · 10-26-2010, 03:50 AM

An ageless topic..

Thread: HIIT Vs. regular low impact cardio.

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HIIT Vs. regular low impact cardio.

hey freaker how do you do your HIIT

HIIT study results.

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