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04-08-2015, 01:53 AM #1
What's Better? Steady State or HIIT Style Cardio?
Checkout this video. Explains steady state and HIIT style cardio pretty well.
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04-08-2015, 11:21 AM #2
You could do both from time to time.
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
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04-08-2015, 12:08 PM #3
I always do cardio after training...steady state for me. By the time I get to cardio my body is already somewhat depleted and in fat-burning mode
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04-08-2015, 12:29 PM #4
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04-08-2015, 12:50 PM #5
They both have their place in precontest dieting. I think you should incorporate a couple of days of HIIT cardio during the week, it also depends whether you are doing your cardio fasted (first thing in the AM before youve eaten anything) or later in the day after. In the end it comes down to what you feel works best for your body as well.
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04-08-2015, 07:31 PM #62016 RX Member of the Year & March 2015 Member of the Month
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04-08-2015, 08:40 PM #7
Listen to this podcast:
https://www.rxmuscle.com/2013-01-11-...e-3-12-13.html
Can aide in fat loss when combined with resistance training.
Prevents protein synthesis.
Blunts hypertrophy
Longer duration of cardio is detrimental to hypertrophy
Low intensity cardio blunts the size of muscle due to the need for muscle type for long duration training
Low intensity cardio can lower metabolism; metabolic adaption. Non-fat loss after long durations.
Cycling causes the least muscle loss compared to uphill walking; almost no muscle damage from cycling; easier to recover from cycling; less damage to muscle compared to running
Running stunts hip flexion; cycling benefits hip flexion which is used in performing squats
Ben Pakulski cycling cardio (Wingates); video from Dr. Jake Wilson’s lab
http://www.youtube.com/watch?v=dVXLEUDpFtc
Doing sprints lose over 50% more body fat (6-30 sec sprints) compared to 1 hr walk at 3mph.
High intensity what you want to do, not low/moderate intensity; low intensity drops your metabolic rate; high intensity raises metabolism for up to 24 hrs after.
High intensity training is not catabolic; pump can be so extreme it can literally hurt (good thing), muscle pump (swelling) is anabolic; can looker better from performing high intensity sprint sessions than doing squats
Fasted cardio - overall fat loss effects, there is no difference; eat so that you have fuel for high intensity cardio; low intensity good for a short break from doing HI cardio
New to interval training - start with lower durations 4 sets @ 3 secs and increase as you can; 60 sec total duration will have a big impact on fat loss, 6x10sec and so on; rest 2-4 minutes between sets (when you are on the verge of catching your breath); cycling or sprints
1-2 times a week to start then work up to 4 times a week.
Train cardio as your muscle building; intense training to change your physique
The harder the work, the better the results2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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04-09-2015, 05:25 AM #8
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04-09-2015, 05:27 AM #9
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04-09-2015, 03:17 PM #10
They definitely both have their place like mentioned above.
If its a matter of time then HIIT is the best bang for your buck but including them both properly is ideal. The fat burning is occurring from different pathways with each.A Passionate and Dynamic Approach to Physique Enhancement
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