Some great data about the effectiveness of High Intensity interval training and fat loss.And some VERY interesting info about steady state training and fact loss, or the lack of it.
http://www.alwyncosgrove.blogspot.com/
Tuesday, March 06, 2007
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175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15
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3 comments:
Couldn't agree more. I've rarely have great results with clients doing aerobic work. Seems like aerobic works well for highly deconditioned people or the very obese. But for fat loss, not TOO effective at all.
I usually recommend a 2 to 1 ratio - HIIT to "cardio"
HIIT 2 x week with one 20-30 min Moderate intensity session in between. - usually works pretty well.
EPOC is greater with HIIT and it works - When I went from a 40" waist to a 32" waist in 2.5 months I was doing 3 HIIT sessions a week (stairclimber mainly) so I'm living proof.
HIIT has all I've been done as I've dropped from 17-18% bf to low 8's now.And the rest intervals havent been that short either. I think the high intensity aspect of it is the key.If you dont rest enough to be able make the next sets 'hard' then it's less effective ime.Although when you can really blast through the rest periods it is even MORE effective.
I do think the fairly regular low intensity lsd hikes/walks a great thing to tap into fat stores and acts as a good active recovery method.Just can't do it too often or too long.
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