➡️ HIIT > LISS ⬅️ High Intensity Interval Training Cardio (HIIT) has many benefits over Low Intensity Steady State cardio (LISS) ➡️Metabolic Rate/Fat burning effects are boosted for up to 72 hours afterwards with HIIT, whereas LISS only burns extra fat during activity, afterward youre back at baseline. ➡️HIIT causes Mitochondrial Biogenesis (up-regulation of mitochondrion, thus leading to higher energy producing capacity). ➡️HIIT is far less catabolic (activate fast twitch fibers and spend less time overall too). ➡️Fasted-Cardio being more effective for fat loss is another myth that many still seem to believe. Research actually suggests a more pronounced Thermogenic effect as well as increased performance in the post-prandial state (after fueling yourself with proper nutrients). If losing overall weight is your main concern, fasted cardio may be beneficial at times. However maximum fat-loss & minimum muscle wasting can be achieved w/HIIT (in fact it may very well help build muscle!). & Of course diet/nutrition is paramount. One of my favorite methods of HIIT is to mimic a Wingate on a Cycle Ergometer: after warm up, twist the resistance knob to an easy position, pedal as fast as humanly possible (all out sprint!) while simultaneously increasing the resistance trying to maintain the extremely fast cadence. After 30 seconds, you should be completely exhausted (if not-youre not going Hard enough!) Then drop the intensity and go at a moderate pace 1.5 to 3 minutes, then hit it again 4-6 more times (depending on your goal/abilities/level of experience, possibly even more). The total duration shouldnt take longer than 20 minutes MAX and youve boosted metabolic activity & fat burning for a long time thereafter! Gotta get out of your Comfort Zone & work HARD to reap the maximum benefits. For guidance send me e-mail: [email protected] Video credit: @magno_meat #fitfam #igfit #instafit #igers #fitspo #exercise #fitness #health #fittips #fitspiration #shredded #muscle #ripped #IFBB #pro #physique #aesthetics #lifestyle #passion #work #trainhard #beastmode #igfitness #npc #follow #strength #power #workout #limitless #dedication
Posted on: Mon, 06 Oct 2014 03:06:59 +0000
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