HIIT vs jogging whats better for burning fat?

[ryan04]

okay I tried HIIT for the first time today 'cause I heard it was a lot better than normal running because of post-oxygen consumption the problem is, this first time I could handle about 15 minutes of it. My training consists of 30 second all out sprint fallowed by 90 seconds of light jogging. I was told to do this for 40 minutes.

I can jog about an hour without stopping, ussually I stop from boredom rather then tired. My question is is 15 minutes of HIIT better than an hour of jogging at maybe 6 mph and also I was informed I should be on a macronutrient ratio of 50% protien 30% carbs and 20% fat. My goal is to get to like single digit body fat.

 

[ryan04]

also I know there is another topic but my question isn't so much is which one better because I KNOW HIIT is better it's more that, I can't really do it for a very long time so is it better in my case?

 

[flyinfree]

you really don't have a question here.

also, we don't know anoythign about you. except that you say you can jog for an hour.... at 6mph? are you on a treadmill? any incline? how much do you weigh? how old are you? what is your body fat now? skin and bones, or muscle mass?

and you say YOU KNOW HIIT is better? in order to accomplish what?

not to challenge you-- but give us somethig to work with.

FF

 

[Wrangell]

okay I tried HIIT for the first time today 'cause I heard it was a lot better than normal running because of post-oxygen consumption the problem is, this first time I could handle about 15 minutes of it. My training consists of 30 second all out sprint fallowed by 90 seconds of light jogging. I was told to do this for 40 minutes.

I can jog about an hour without stopping, ussually I stop from boredom rather then tired. My question is is 15 minutes of HIIT better than an hour of jogging at maybe 6 mph and also I was informed I should be on a macronutrient ratio of 50% protien 30% carbs and 20% fat. My goal is to get to like single digit body fat.

Well, if you go back to that landmark HIIT study done at Laval university, their steady state cardio group of subjects burned 2X as many calories ( while actually exercising ) as a HIIT group of subjects. However, once they accounted for those differences in the amount burned during exercise, they found that for every calorie burned while exercising, the HIIT group ended up with more fat loss per calorie expended than the steady state cardio group. In fact, the HIIT group had a fat loss 9 X greater than the steady state cardio group. Bottom line - HIIT is the ' optimal ' choice.

That said, you said above that you can do 60 minutes of steady ' jogging ' cardio. It might be the case that it is still possible you might burn just as many ( or a few more ) overall calories than the calories you burn with HIIT - thing is, HIIT may do almost as much but in much less time. And that is the idea, to train smarter, not longer IMO. You want to get the maximum results in the minimum amount of time.

Also said you've only done 1 HIIT so far - you have to try a bit of trial and error first to see what you're comfortable with. So, if your HIIT is a bit too much to handle as it is right now, then simply bump your recovery interval from 90 seconds to 120 seconds and / or go ratchet down your work interval a bit - i.e do a 70%-80% sprint for 30 seconds instead of flat out sprint for 30 seconds. I'd also cut that HIIT total time session to somewhere under 30 minutes if you can.

Also, since weight training relies on mostly on carbs for it's primary energy - ditto for HIIT - why would you only take in 20% from carbs when it is carbs that drive your workouts ?

 

[flyinfree]

GO ON Wrangel-- what is the post oxygen consumption thing about?

and p.s to the original poster--- you can also use incline to create the increased heartrate.

 

[Phate89]

Wrangell said it right...

 

[flyinfree]

hey wrangel,
for clarity I meant "go on" as in continue..... tell us more... I want to understand better.

Just clarifying because I realize you are from a foreugn country and all....hahahahahhaghaa

alright alright... I'll go take a shower and sleep now.

 

[Phate89]

You sure are active tonight ff...lol

 

[Wrangell]

GO ON Wrangel-- what is the post Excess post-exercise oxygen consumption (EPOC) thing about ?

As with most exercise, HIIT causes your body to increase its oxygen demands / consumption during the post workout period of recovery The theory is, you get a greater overall calorie burn from HIIT than from moderate level interval cardio or steady state cardio due to enhanced oxygen demands from HIIT, so the suggestion is, there is a positive relationship between the intensity and the duration of cardio on EPOC. HIIT exercise increases oxygen consumption for up to several hours after a workout.....elevated levels of oxygen consumption reflects a higher metabolic rate..........a higher metabolic rate burns more calories......more calories burned equals more fat burned. That's the basic theory ( HIIT / EPOC ) in a nutshell.

Here's more a detailed summary FYI .........


Excess post-exercise oxygen consumption - Wikipedia, the free encyclopedia

 

[MarkMyWords]

As far as HIIT goes, it seems to me, if you are truly doing HIIT, 20 minutes is about the most you can get out of your body, unless you are a tip top shape athlete. I've done many forms of HIIT, and one of the most effective for me has been steps. Put at the highest resistance, go all out for 15 seconds, rest for 30, then repeat, and after 15 minutes, I'm about ready to die. If I were to stretch that into 30 minutes, I don't think it'd really be HIIT, therefore not as effective. Just my opinion.

 

[ChrisJG]

okay I tried HIIT for the first time today 'cause I heard it was a lot better than normal running because of post-oxygen consumption the problem is, this first time I could handle about 15 minutes of it. My training consists of 30 second all out sprint fallowed by 90 seconds of light jogging. I was told to do this for 40 minutes.

I can jog about an hour without stopping, ussually I stop from boredom rather then tired. My question is is 15 minutes of HIIT better than an hour of jogging at maybe 6 mph and also I was informed I should be on a macronutrient ratio of 50% protien 30% carbs and 20% fat. My goal is to get to like single digit body fat.

I was just wondering who told you that 40 minutes was necessary? My understanding (albeit limited) is that not many people can manage HIIT for that length of time. My own HIIT workout usually consists of a 5min warmup, 15 mins of HIIT and a 5min cooldown which I find to be effective and certainly wears me out as much as an hour of steady state excercise.

 

[flyinfree]

As with most exercise, HIIT causes your body to increase its oxygen demands / consumption during the post workout period of recovery The theory is, you get a greater overall calorie burn from HIIT than from moderate level interval cardio or steady state cardio due to enhanced oxygen demands from HIIT, so the suggestion is, there is a positive relationship between the intensity and the duration of cardio on EPOC. HIIT exercise increases oxygen consumption for up to several hours after a workout.....elevated levels of oxygen consumption reflects a higher metabolic rate..........a higher metabolic rate burns more calories......more calories burned equals more fat burned. That's the basic theory ( HIIT / EPOC ) in a nutshell.

Here's more a detailed summary FYI .........


Excess post-exercise oxygen consumption - Wikipedia, the free encyclopedia

dude!!! thank you. I totally get it now!

can you connect how those VO measurments fit in with this? Like some people say they are VO2 and stuff.


p.s. I hit the link and started reading and got lost fast. thank you for taking a few mintues. I will help you if ever I can.

 

[ryan04]

Well, if you go back to that landmark HIIT study done at Laval university, their steady state cardio group of subjects burned 2X as many calories ( while actually exercising ) as a HIIT group of subjects. However, once they accounted for those differences in the amount burned during exercise, they found that for every calorie burned while exercising, the HIIT group ended up with more fat loss per calorie expended than the steady state cardio group. In fact, the HIIT group had a fat loss 9 X greater than the steady state cardio group. Bottom line - HIIT is the ' optimal ' choice.

That said, you said above that you can do 60 minutes of steady ' jogging ' cardio. It might be the case that it is still possible you might burn just as many ( or a few more ) overall calories than the calories you burn with HIIT - thing is, HIIT may do almost as much but in much less time. And that is the idea, to train smarter, not longer IMO. You want to get the maximum results in the minimum amount of time.

Also said you've only done 1 HIIT so far - you have to try a bit of trial and error first to see what you're comfortable with. So, if your HIIT is a bit too much to handle as it is right now, then simply bump your recovery interval from 90 seconds to 120 seconds and / or go ratchet down your work interval a bit - i.e do a 70%-80% sprint for 30 seconds instead of flat out sprint for 30 seconds. I'd also cut that HIIT total time session to somewhere under 30 minutes if you can.

Also, since weight training relies on mostly on carbs for it's primary energy - ditto for HIIT - why would you only take in 20% from carbs when it is carbs that drive your workouts ?

o okee im actually taking 30% carbs and the point of my weight training and HIIT is NOT to gain muscle or to gain stamina, it's to get into that single digit body fat I feel very comfortable with the amount of muscle i have and i've been told by a couple bodybuilders thats the way to cut. I've also heard from quite a few different sources that most models are on lean protien diets. I'm going to try my second session of HIIT today I'll see how it goes.

 

[ryan04]

I was just wondering who told you that 40 minutes was necessary? My understanding (albeit limited) is that not many people can manage HIIT for that length of time. My own HIIT workout usually consists of a 5min warmup, 15 mins of HIIT and a 5min cooldown which I find to be effective and certainly wears me out as much as an hour of steady state excercise.

I don't remember where I got that number actually I think I read it online when I was trying to find an HIIT routine.

 

[ryan04]

Also in addition I always thought the theory behind HIIT was that during post-oxygen consumption it would increase your RMR for a lengthy period of time. and though you burn less calories during the actual acitivy, overall throughout the rest of the day that increased RMR adds up, and it's that burning calories throughout the day that adds up to be more then a jog. I don't care about time so much I just want to know which would burn more calories overall in the day one jog during teh day or one hiit session during the day. I'll tell ya how I do on my second run today.

 

[Wrangell]

o okee im actually taking 30% carbs and the point of my weight training and HIIT is NOT to gain muscle or to gain stamina, it's to get into that single digit body fat

Well, when you weight train and do HIIT, your body uses glycogen as it's primary fuel source. And, the primary source of glycogon is ........carbs.

Losing body fat is about creating a calorie deficit - so, there is no need to avoid carbs when trying to lose fat. Carbs aren't fattening - excess calories beyond what your body needs are fattening, whether the source of those excess calories is from carbs, fat or protein.

I feel very comfortable with the amount of muscle i have and i've been told by a couple bodybuilders thats the way to cut.

Carbs are not fattening - i.e a gram of carb and a gram of protein each have 4 calories. Why not simply eat a relatively more normal carb laden diet to keep your glycogen stores up and shred fat with the help of HIIT ? That'll get you ' cut 'as well.

I've also heard from quite a few different sources that most models are on lean protien diets. I'm going to try my second session of HIIT today I'll see how it goes.

Finding a HIIT you can live with takes some trial and error - good idea to stick with it for awhile longer.

 

[Wrangell]

dude!!! thank you. I totally get it now!

can you connect how those VO measurments fit in with this? Like some people say they are VO2 and stuff.


p.s. I hit the link and started reading and got lost fast. thank you for taking a few mintues. I will help you if ever I can.

The basic idea in trying to boost your VO2 max ( i.e your aerobic capacity ), is to repeatedly stress your body's capability to supply the oxygen you need while doing cardio. Your body adapts to this stress by improving it's maximum oxygen consumption capability.

Interval training ( i.e HIIT ) is simply one way to create that stress on your ability to supply oxygen by the very nature of HIIT training itself - i.e going ' flat out ' during work intervals where you may exceed 90% of your maximum heart rate. In other words, going to the limit ( as best you can ) of your VO2 max level ( or at least trying to ) when doing cardio training will boost your VO2 max.

 

[ryan04]

Well, when you weight train and do HIIT, your body uses glycogen as it's primary fuel source. And, the primary source of glycogon is ........carbs.

Losing body fat is about creating a calorie deficit - so, there is no need to avoid carbs when trying to lose fat. Carbs aren't fattening - excess calories beyond what your body needs are fattening, whether the source of those excess calories is from carbs, fat or protein.

Carbs are not fattening - i.e a gram of carb and a gram of protein each have 4 calories. Why not simply eat a relatively more normal carb laden diet to keep your glycogen stores up and shred fat with the help of HIIT ? That'll get you ' cut 'as well.

Finding a HIIT you can live with takes some trial and error - good idea to stick with it for awhile longer.

I know carbs are not fattening but I'm trying to cut not just lose weight I want to reatin the muscle mass i've build and simply lose body fat and since im lifting to sustain I need protien for muscle repair, without carbs I can not get any bigger I know that, that's why your supposed to get more calories then u exert during bulking phases, but to sustain the only place you can make a deficient in calories is from carbs.

 

[ryan04]

in addition i was told "you want to keep the carbohydrate intake pretty low to keep insulin levels low and stable. controlling insulin is the key to reducing the body fat and increasing muscle mass" but i have not yet looked into that though people on other message boards had agreed with it. Since it's very hard to find truth from untruth in the diet and fitness world because of all the fads, I post the same questions on diff message boards and compare sources and awnsers.

 

[Wrangell]

I know carbs are not fattening but I'm trying to cut not just lose weight I want to reatin the muscle mass i've build and simply lose body fat

Not sure what the problem is here.

You can still have the bulk of your macro-nutrients coming from carbs and still ' cut ' - i.e cut fat. Losing fat - ' cutting fat ' stems form the creation of a calorie deficit - not from creating a carb deficit ( from other wise normal carb intake levels )

and since im lifting to sustain I need protien for muscle repair,

Well, if you're lifting and doing HIIT, those are primarily anaerobic activities. Anaerobic exercise relies on glycogen as it's primary fuel source. And ( under normal circumstances ) you create glycogen by ingesting carbs. Furthermore, the process of replacing glycogen after anaerobic exercise requires energy. Energy derived by burning fat - which is your goal......... to burn fat.

If you take in adequate carbs, you only really need about 1 gram per pound of bodyweight of protein for repair and growth. So, for example, if you weighed 160 lbs. and if you took in 20 calories per pound of bodyweight to maintain your muscle mass, you'd only need about 20% of your calories to come from protein - not 50%.

without carbs I can not get any bigger I know that, that's why your supposed to get more calories then u exert during bulking phases, but to sustain the only place you can make a deficient in calories is from carbs.

I'd disagree- I'd just keep your carb levels up to 50% + to fuel your weight training and HIIT ( i.e via glycogen ) and simply cut your protein back to 20% +/- or 1 gram per pound of bodyweight of protein.