HIIT of Cardio met lage hartslag?
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Moet ik je gelijk in geven. Plus dat het wel ff kan duren voor je in slaap valtCentaur zei:
redhead
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Ik heb eerst een week 3x per week 30-45min cardio met lage hartslag gedaan.Nu ben ik deze week begonnen met in de ochtend HIT toe te passen.Vorige week ben ik 1% kwijt geraakt.Dus we gaan zien wat deze week ons gaat brengen.Deze week zal ik 3 ochtenden HIT trainingen toepassen.Dinsdag,Donderdag en Zaterdag.Maandag gaan we weet meten
.Dus we zullen zien.
.Dus we zullen zien.
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redhead zei:
Als ik jou was, zou ik niet al te vaak een HIIT training meepakken. Geloof dat dit niet echt bevorderlijk is voor je herstel. Volgens mij is het niet al te best voor je centrale zenuwstelsel vanwege de intensiteit (weet ik niet 100% zeker, maar dacht het ergens gelezen te hebben). Ik zou er bij HIIT voor kiezen om het te beperken tot 2 x per week.
Zélf doe ik 3x per week cardio op nuchtere maag in de ochtend. Hartslag op 65%-70%. Is pas mn tweede week, dus kan nog niet goed oordelen over de progressie/resultaten.
Benni.
BBD
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Benni zei:
Heb je ergens gelezen maar weet je niet helemaal zeker
Ja daar kunnen we natuurlijk niet zoveel mee.Cardio op nuchtere maag kun je overigens al helemaal niets mee.
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High Intensity Interval TrainingEscobar18 zei:Sorry, maar ik ben nieuw hierzo en ik vraag me af wat HIIT betekend
btw, dit heb ik al in een ander topic gepost en zal misschien helpen
:[bron M&F forum]
For the purposes of this, will split cardio into two types:
high intensity and low intensity
High intensity is typically in the form of HIIT, High Intensity Interval Training. This is where you sprint for a short period of time, then go at a light recovery pace for double the sprint time, then repeat. Aerobic workouts like TaeBo etc. also qualify as this type of cardio.
Low intensity is picking a single pace and maintaining it for the duration of the workout.
Intensity is measured by your heart rate, not by speed.
There is always debate about what type to use and when. Here is my take on it...
HIIT does to your body pretty much exactly what weight training does. It requires almost eniterly carbs in terms of energy source, and it boost GH production like a wieght training session. Another benefit of HIIT, the biggest benefit, is it's effect on your cardiovascular system. It increases endurance, lung efficiency, lowers LDL cholesterol, raises HDL cholesterol, lowers blood pressure, and lowers resting heart rate. Fantastic for overall health.
The negative of HIIT is that it unless you treat it like wieght training, it WILL burn muscle. It causes production of cortisol just like weight training does and taxes your nervous system just like weight training, especially if the intensity is very high.
Low intensity cardio will only have a slight effect on your cardiovascular system and won't do much of anything for endurance except in people who are very out of shape. The benefit of low intensity cardio is that it almost exclusively burns fat. So low intensity cardio is obviously important for keeping those luv handles at bay. Because it burns fat almost exclusively, unless you are in a horrible caloric deficit, low intensity cardio is highly unlikely to cut into muscle gains.
So when and how should you use these types of cardio? Many may disagree, but my recommendation is, when cutting almost all your cardio should be low intensity. Your goal is fat loss so best to use your time most efficiently for it. HIIT requires extra calories to prevent catabolism, and that's not something you want.
When bulking, you should make an effort to do HIIT once or twice a week. However, those session should be on their own, and treated just as a weight training session. That means you take in a carb meal 3 hours beforehand, a carb meal 30 minutes to an hour beforehand, and you have a lot of protein afterwards. The benefit while bulking, if you treat HIIT this way will be enhanced muscle gain, far less fat gain (and if your diet is in order possible fat loss), increased endurance (allows for better workouts), and most important during a bulk that so few ignore is it keeps your heart healthy while you gain weight. Many ignore the health problems associated with gaining weight rapidly during a bulk. Even if you gain almost exclusively muscle, if you bulk quickly it takes a toll on your body. Your blood pressure is the most easily effected.
Look at all the guys who get so out of shape in the offseason. They have trouble walking up stairs. They huff and puff after every set and have to take several minutes rest between sets and between exercises. Their workouts take forever for a relatively small number of sets. Sure they've got strength but they don't have any endurance and it DOES negatively effect their workouts.
If they were to add HIIT training sessions and eat appropriately for those sessions, they could take 60-90 seconds between sets and have all their strength regained. They'd find they recover faster between workouts and may even find themselves able to add an extra workout a week. On top of that, they won't gain so much fat to go along with the muscle they are gaining. The best of all is when it comes time to cut, their endurance will be so high, they can do low intensity cardio at a pretty fast pace, which means they can burn more calories exclusively from fat when it comes time to their cut than most folks can simply because their hearts are so efficient.
You can also do low intesnity cardio during a bulk, but save this for first thing in the morning, keep it extremely low intensity, and only for 30 minutes. Don't do it every day, only a few days a week at most. When done this way, it will only burn fat, and will actually increase your appetite and prime you for absorbing the nutrients in your breakfast.
When I don't agree with doing cardio:
After a weight trianing session. You have a window of opportunity after lifting that should never be wasted. Your body is highly insulin sensitive at that point, and your growth hormone levels have likely peaked. You want to EAT. There are also a number of supplements which are beneficial at this time that should be taken as soon after a workout as possible, and along with food. GXR is a good example, so is creatine. If you delay that by tacking cardio on the end, you begin to lose that window of opportunity. On top of that, by extending your workout longer you start to crank out too much cortisol and it can and will cut into muscle gains. During a cut this is even worse since you are alreayd in a caloric deficit; it will actually start to burn your muscle.
ik was benieuwd naar de verschillende methodes voor intervaltraining en welke het beste is voor de vetverbranding.
ik doe op het moment steeds 1 minuut hoog intensititeit en 1 minuut laag en dat wissel ik gedurende 20 minuten steeds af om het af te bouwen met een cool down.
ik merk dat ik met deze methode sneller herstel van korte maar grote inspanningen maar weet niet of dit de beste manier is om met intervaltraining vet te verbranden.
ik doe op het moment steeds 1 minuut hoog intensititeit en 1 minuut laag en dat wissel ik gedurende 20 minuten steeds af om het af te bouwen met een cool down.
ik merk dat ik met deze methode sneller herstel van korte maar grote inspanningen maar weet niet of dit de beste manier is om met intervaltraining vet te verbranden.
boerenkool
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