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  1. #1
    RX MEMBER Vivid04's Avatar
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    Question What's Better? Steady State or HIIT Style Cardio?

    Checkout this video. Explains steady state and HIIT style cardio pretty well.


  2. #2
    OLYMPIAN Ibarramedia's Avatar
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    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

    “Despite everything, I believe that people are really good at heart” - Anne Frank

  3. #3
    OLYMPIAN Rocky3's Avatar
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    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

  4. #4
    OLYMPIAN Ibarramedia's Avatar
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    Quote Originally Posted by Rocky3 View Post
    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

    I do mine after lifting too.
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  5. #5
    RX MEMBER firemike36's Avatar
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    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.

  6. #6
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by firemike36 View Post
    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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  7. #7
    OLYMPIAN The Solution's Avatar
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    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 results
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  8. #8
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by firemike36 View Post
    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.
    if you do cardio immediately following your training session, your body should already be somewhat in a semi-fasted state and lower in glycogen, so steady state cardio should do the job

  9. #9
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    I do mine after lifting too.
    It makes sense to me and it is more practical when you actually have a life outside of the gym

  10. #10
    OLYMPIAN data4's Avatar
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    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.
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