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tabata for HIIT ?
http://exrx.net/forum/viewtopic.php?f=2&t=9860
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Author:  renekton [ Sat May 02, 2015 10:54 am ]
Post subject:  tabata for HIIT ?

I have been doing a full body workout (3 days a week) + calorie deficit (~750 kcal per day) for couple of months.

I have increased my stamina enough so that I am thinking of changing my cardio into some HIIT (elliptical or stationary bike whichever is free) on the off days.

I did not see any recent discussion on tabata. Would that be enough instead of SIT ?

Author:  stuward [ Sat May 02, 2015 11:41 am ]
Post subject:  Re: tabata for HIIT ?

It depends on your goals and current fitness levels. If you're already reasonably fit and endurance isn't a particular goal, the hiit is probably a good thing.

Author:  renekton [ Sat May 02, 2015 2:13 pm ]
Post subject:  Re: tabata for HIIT ?

My main aim is weight loss.

It is given that there is evidence that HIIT (4 mins rest in between) is better for fat loss than ET : 'HIIT vs ET' page in exrx in the exercise information section.

Is their similar evidence for tabata : as in the 20s:10s cardio version? Is tabata an alternate form of full fledged SIT : HIIT page ?

Author:  stuward [ Sat May 02, 2015 7:54 pm ]
Post subject:  Re: tabata for HIIT ?

Tabata is an effective form of HIIT. However, if someone is unfit, they should become fit first, then do HIIT.

Author:  Crow [ Sun May 03, 2015 12:36 am ]
Post subject:  Re: tabata for HIIT ?

To put it differently... It doesn`t matter if Tabata burns more calories than LISS-Cardio (Low Intensity Steady State), when you can`t do enough Tabata to really burn more calories in the long run.

It seems much easier to walk an hour each day for example or ride a bike. For some people it is a better way to loose weight through building muscle and doing longer sessions of LISS (not considering diet here for the moment) because recovery is much easier...

Author:  ephs [ Mon May 04, 2015 5:18 am ]
Post subject:  Re: tabata for HIIT ?

Losing fat is all about your caloric deficit. So just figure out, if you burn more calories with Tabata or LISS. I would always go for LISS, cause it's easier to recover from it.

Author:  Kenny Croxdale [ Mon May 04, 2015 7:22 am ]
Post subject:  Re: tabata for HIIT ?

ephs wrote:
Losing fat is all about your caloric deficit. So just figure out, if you burn more calories with Tabata or LISS. I would always go for LISS, cause it's easier to recover from it.


Low Intensity Aerobics

While is does burn calories, it equates to taking the "Slow Boat To China".

It takes forever to obtain any results.

That in part due to the fact that caloric expenditure ONLY occurs during the activity. There is virtually NO increase in caloric expenditure post workout.

That is one of the reasons that many individuals never "Walk their asses off"...it is an ineffective method.

Dr. Jake Wilson's Research/University of Tampa Human Performance Director

Another problem the body will become acclimated to low intensity aerobics.

That meaning the body learn to preserve body fat stores by decreasing your metabolism with low intensity aerobics.

High Intensity Interval Training

This method has show to increase you post training metabolism up to 9 Time more than low intensity aerobics.

It does this through a variety of metabolic pathways: Excess Post Oxygen Consumption, AMPk (Activated Protein Kinase), etc.

Secondly, the body does not adapt to this type of training as it does to low intensity aerobics.

Anerobic-Aerobic

High Intensity Interval Training provide is an anomalic effect.

It increases your strength and aerobic capacity at the same time.

Other method only produce an effect in one but not the other.

Low Intensity Aerobics

It has a place in health.

However, it not an effective method for weight loss.

Kenny Croxdale

Author:  Crow [ Tue May 05, 2015 9:56 am ]
Post subject:  Re: tabata for HIIT ?

Quote:
...However, it not an effective method for weight loss.


Even in the context of someone being in a caloric deficit who is also doing weight training, say 3 times a week?

So what do you think is the most important part for fat loss when someone also wants to keep muscle mass (or even build a bit as a beginner)? Diet, weight training, cardio? Would you still recommend HIIT over LISS?

Thanks in advance!

Author:  Kenny Croxdale [ Fri May 08, 2015 7:05 am ]
Post subject:  Re: tabata for HIIT ?

Quote:
Even in the context of someone being in a caloric deficit who is also doing weight training, say 3 times a week?


Low Intensity Aerobics

Let's chose walking for this activity.

Increasing blood flow to muscles help with recovery.

However, activities such as walking to increase weight loss are ineffective.


Quote:
So what do you think is the most important part for fat loss when someone also wants to keep muscle mass (or even build a bit as a beginner)?


"Abs Are Make In The k-word."

That meaning that the primary key to weight loss is diet.

Another quote that applies is, "You can't out train a bad diet."

Keeping Muscle

To maintain and/or build muscle requires that it be overloaded and allowed to recovery and grow.

Resistance training and High Intensity Interval Training will do that.


Quote:
Diet, weight training, cardio?


All of The Above

A synergistic approach is the optimal method.

A caloric deficit insure you decrease your body fat.

A well written weight training and cardio program increases you metabolism, burn even more body fat.

Quote:
Would you still recommend HIIT over LISS?


High Intensity Interval Training

It is vastly superior to LISS, low intensity when it come to burning body fat and increasing your metabolism.

Also, the health benefits are greater with High Intensity Interval Training.

Walking and other types of low intensity can be implemented.

However, they need to be placed at the bottom of your "Priority List".

Kenny Croxdale

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