Fitness Minutes: (35,097)
2,167 12/30/12 11:36 A
You seem to have answered your own question. If anything seems to be high intensity at the moment, do the exercise you can do at the intensity you are capable of doing it. Later, as you get fit, and lose fat, losing more fat will become a problem, then you can switch to high intensity interval training. Note however HIIT does not automagically burn fat unless you can do it sufficiently long. You can't do it for more than half an hour but only 10 minutes of HIIT is unlikely to create any miracles. The idea is quickly deplete the glycogen stores; later when the body is filling them up, it will use partly fat stores and partly the glucose from the food eaten. But you can't deplete them instantaneously. The afterburn effect that you mention is not permanent, it will disappear as you get fitter. The other major achievement of HIIT is helping you get fit really quickly.
Don't confuse high INTENSITY with high IMPACT. You can absolutely have high intensity without the high impact moves like jogging or jumping.
One of my favourites to throw into circuit is a squat-thrust performed in Tabata Protocol (HIIT) style. No weights.
Simply squat, and as you stand reach up with your hands to the sky (to shoulder height if you have blood pressure issues). Repeat. The key is not to perform perfect slow squats with ideal form, but rather to perform adequate squats with okay form, but QUICKLY. It's all about how fast you can do them.
To do it Tabata style, perform as many squat thrusts as you can for 20 seconds, rest stationary for 10 seconds. Repeat x8. This four minute workout will whack you out.
Alternatively you can do things like use your front door steps. Step up and down as quickly as you can for 1 minute, rest for 1 minute, repeat x10.
You could also go for a walk. Find a local football field and use the width of it. Walk across as quickly as you really can, then walk slowly back. Repeat x10.
You do NOT have to do moves that you find too hard or too much impact just yet. There's always a way. :)
Be careful not to perform HIIT workouts more than once a week, or for more than 20 minutes at a time until you are an experienced HIIT user.
High Intensity Interval Training is super beneficial. If done correctly, it will literally wipe you out, to the point where you want to collapse after lol. I was doing it in the mornings before work, and it made my days miserable. So I can only do it when I have an off day. I have to do normal cardio on my work days.
Now, you can still do interval training, without doing high intensity. For example, if you are able to break into a light jog, you can do that when you're on your walks. Walk slow for 4-5 mins, then jog or walk as fast as you can for 1 min. Or if you're on a treadmill, you can walk for 5 mins at 0% incline, then put it on 3% incline for 5 minutes. You can do whatever intervals challenge you, without following one particular plan.
I really really want to stress the importance of not training past your physical ability. If you can't run yet, don't force yourself to try just because you want to do HIIT. A person who is very fit and trains regularly, actually has to train much harder than someone who is heavy and out of shape to have the same calorie burn and to get their HR in the same percentile. So in that respect, you actually have something going for you! You need to take it slow, and worry about endurance and stamina first. Then once you have a grasp on your physical limits and skill level, go ahead and try something more challenging. :)
What's most important is that you're doing activities that are challenging for you. If you are new to exercise, you need to spend lots of time building a fitness base before you start tackling high intensity workouts. You'll still burn fat and calories regardless of what kind of exercise you're doing. Something like high intensity interval training is good for someone who no longer gets enough of a challenge from the workouts they've been doing.
It sounds like your workouts are challenging, so that's what matters most. Try not to compare yourself to others too much :)
Fitness Minutes: (105,073)
13,243 12/29/12 6:35 A
There's lots of information out there about high-intensity exercise and its importance for fat-burning. I buy into the idea that it contributes to burning more calories after a workout than low-intensity cardio. The problem is that all of the exercises I find are more advanced than I'm capable of doing. Does anyone have info on high-intensity exercises that a heavier person can do? It seems like almost anything is high-intensity for me.
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