HIIT after Weight Training?

[HandyAndy]

Would it be good to do HIIT after lifting weights for like 15-20 minutes? I havnt heard of doing this before so some feedback would be nice, pros and cons wouldnt do harm either thanks

 

[ecilop]

From the vault:

You'll note that in my GUIDE TO CUTTING UP, I advocate the use of High Intensity Interval Training (HIIT) in lieu of the more traditional long, steady-state cardio work as a mean to achieve quicker and more efficient fat loss.

However, I make this recommendation with one caveat. If you are some fat pud who has just started working out, or are generally sedentary then as you may have found out, HIIT IS GOING TO KICK YOUR ASS

Therefore for you non-athlete newbies out there reading this, I have to say that before you even think about tackling a proper HIIT session (i.e. of more than 10 but less than 20 minutes - excluding warm up time) that you must first be able to complete 45 minutes of steady state cardio at 70% of the intensity you would use for interval training.

For example, if you do HIIT on the stairmaster at level 10, then you won't be ready to tackle HIIT until you can do 45 minutes without getting your ass kicked at level 7. Simple enough, right?

To recap, if you're a beginner then you have to start with the long steady state cardio training to build your "aerobic base" (heart, lungs, legs) before you can tackle the heavy duty work.

peace,
D

http://www.sosuave.net/forum/showthread.php?t=19758

It is totally recommended to do HIIT because any longer duration will be burning muscle. My friend who started track this season has already lost 5 lbs of muscle from so much endurance running

 

[HandyAndy]

I believe i can handle HIIT, i do it 2-3 times a week. I sprinted everyday in the 100 degree heat during football practice last summer and I kept up, im not bragging or anything but Im pretty sure I can do it everyday, unless its unhealthy to do so.

 

[ecilop]

OK great, so _yes_ do HIIT after weight training

i just started today the Tabata Protocol after hearing some great tings about it (http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850). it ****ing WIPED ME OUT haha, seems like it's going to be a great thing to add after my weight sessions. maybe you can look into it and if you're interested give it a shot

 

[HandyAndy]

Sweet ill start doing that, but for how long should I do it so I dont overtrain myself?

 

[MrS]

Would it be good to do HIIT after lifting weights for like 15-20 minutes? I havnt heard of doing this before so some feedback would be nice, pros and cons wouldnt do harm either thanks

Won't lessen your gains, will burn some good FAT, will build high work capacity.
Good stuff.

 

[HandyAndy]

Cool ill start doing that

 

[Quiksilver]

If you can do Hiit AFTER a hard workout, then it's not challenging enough.

I'd put it on offdays 1-2 times a week. The rest of your cardio can come from less intense, longer cardio sessions.

I could seriously get through a HIIT session in 5-6 minutes, and be on the ground struggling to breathe by the end.

I'd actually insist that HIIT is NOT done on a treadmill. Find a track or a long piece of sidewalk and just run as fast as you can from one end to the other. Walk back to the start, focusing on long slow breaths. When you get to the start, do it all over again. 3-4 reps should be enough. You can even just do wind sprints instead, go for as long as you can, and then its done.

I'm going to post a video of my old HIIT session someday soon. It was so short and worked so well.

 

[HandyAndy]

Well after my weight training session wouldnt my body already be in 'fat loss mode' by the time i start cardio afterwards? I do get tired though, but at the end I feel good which is why i only did it for 5 minutes, i didnt want overtrain myself, is there anything bad about doing this after working out?

 

[Throttle]

Well after my weight training session wouldnt my body already be in 'fat loss mode' by the time i start cardio afterwards?

it's also in muscle loss mode, you want to nip that in the bud ASAP.

 

[JohnnyIrish]

it's also in muscle loss mode, you want to nip that in the bud ASAP.

Interesting stuff, so basically if you did HIIT post workout.. Ideally you'd want to chug a pwo protein shake right after the HIIT (so as this would limit the muscle loss I'm guessing)?

Also is it time or the strain that is a factor here?
If time is a factor here for muscle loss.. then doing the more strenuous HIIT (the HIIT with the higher sprint to rest ratio), giving you more bang for your buck.. would seem to be the better choice. No?

 

[Throttle]

If time is a factor here for muscle loss.. then doing the more strenuous HIIT (the HIIT with the higher sprint to rest ratio), giving you more bang for your buck.. would seem to be the better choice. No?

yes, except that if you can do true HIIT after a 20-rep squat (or equivalent) then you're not lifting hard enough.

 

[Quagmire911]

Yeh, absolutely no chance I am doing HIIT after I have done weights.

 

[Quiksilver]

HIIT isn't some run-walk-run-walk-run-walk 'listen to your mp3' type deal.

When you do a true HIIT workout, you should be leaving blood and sweat on the pavement, coughing and gasping for breath. HIIT is going as hard as you possibly can go. Try sprinting for 15 minutes straight... It just ain't gonna happen.

 

[HandyAndy]

So what am I doing at Tuesdays and Thursdays? Wasting my time?

 

[Quiksilver]

not wasting your time, but there's always room for improvement.

Ideally(for me atleast), a schedule would look like this for part of a cycle:

-Monday

Morning cardio (30 min)
Afternoon workout

-Tuesday

Morning stretching
Afternoon HIIT

-Wednesday

Morning cardio (45 min)
Afternoon workout

-Thursday

Morning stretching
Afternoon HIIT

-Friday

Morning cardio (30 min)
Afternoon workout

-Saturday

-Off

-Sunday

-Off

 

[HandyAndy]

You might have forgotten that I have school and I wake up at 6am, I dont think I can do morning cardio.