Been exploring HIIT -- your thoughts?

[supernova]

I've recently become disillusioned with exercise. Mostly because 20 years of exercise and watching what I eat have not worked. I'll be 45 in July and I'm in worse shape than I've ever been in. I am about 50 lbs overweight and 60 lbs away from my ideal weight.

A mitigating factor is that due to a cardiac condition, serious weight training is contraindicated for me. So my ability to build up muscle is very curtailed, something that I have always resented.

I really want to be in shape, but am burned out on traditional cardio precisely because of the diminished returns for me.

I've been reading up (so far only on the web) on HIIT, High Intensity Interval Training. The theory is you train at your highest levels of cardio (almost 90% or higher) effort for shorter time periods (15 minutes), much shorter than a traditional cardio session of 45-60 minutes. The theory is you shock your body into burning more fat stores through HIIT, rather than traditional cardio, which is what I'm familar with. HIIT appeals to me on the sheer efficiency level. It's so little time, I could do this with other activities. HIIT one day, casual walk or mild weights the next, and so on.

Anyway, I'd like your thoughts on this method of training. Is it really all that? If you think it's worth it, what information resources do you rely on?

Definition of HIIT: http://en.wikipedia.org/wiki/High-intensity_interval_training

[AllieB]

1. HIIT Works. I've just started myself, and I've lost 20 inches in 3 weeks.

I am also doing strength training 2-3 days a week. Can't you do light weight training, or is that prohibited by your doctor? It's important to build lean muscle mass in order to burn fat.

Also, do you eat a lot of grains, sugar, or flour? A lot of people have food intolerances that preclude them from losing weight. The big ones are gluten and grains. Ranchers feed livestock corn and grains to fatten them up. Food allergies can really wreak havoc on weight loss.

[underpants]

2. That sounds a lot like what they do on Biggest Loser

my wife and I have gotten into watching the repeats from last year (we know who won). Looks like it is a fun way to work out IF you have open equipment and aren't a runner or biker OR are looking for a break from time to time.

[Longhorn]

3. I'm interested and will give it a try.

Thanks! :hi:

[Lost-in-FL]

4. Hit the weight rack and do HIIT

I am curious. It is ok to do HIIT but no weight training? Humm... I think you should see a Sports Medicine specialist and see what can help you. I don't see how weight training can affect your heart. It is not like you will be lifting weight for a competition and to tell you the truth I think HIIT with a heart condition is asking for trouble. Weight training seems less harmful than HIIT in your case.

Cardio alone even with the HIIT approach won't cut it to lose weight. You will lose some weight at the beginning but our body play tricks on us and eventually get used to anything. That is why you must "switch" approaches every so often.

I see that you are "watching" what you eat but this is at times very tricky since many people make the wrong choices not knowing that what they do is the wrong thing. I usually stay away from all those "Low-carb", "Low-fat" foods since at the end they are all "processed" and chemically altered. If you are really serious about wanting to loss the weight you should consider this book. http://www.amazon.com/Eat-Clean-Diet-Fat-Loss-lasts-Forever/dp/1552100383 . I have lost 42.5 pounds in 10 months using the "eating clean, NON diet approach" AND weight training. I am very happy with my weight loss cause I am developing muscle and my skin tone is great. I still have 15-20 pounds to go and I am in no hurry for that since I made this a lifestyle and not a quick fix. My goal is to wear a 6 pack by 42 (I am 36).


You should try this book. It will greatly help you. Also, eating clean changes your approach to life. It will do a lot of good. This is the single most important book anyone should consider.

[Lost-in-FL]

5. Info on weight training and Heart problems

http://nutrition.tufts.edu/research/jhcpan/consumers/heart_disease.html

The results were very interesting. As has been seen before, increased total physical activity was associated with a reduced risk of cardiovascular disease (CVD) in a dose dependent manner (i.e., the more physical activity someone participated in, the greater the reduction in heart disease risk and vice versa). In addition, exercise intensity (not just the amount of exercise) was associated with an additional risk reduction. What is exciting about this study is that they also looked at whether weight lifting reduced CVD risk. And it did! The men who strength trained more than 30 minutes per week had an approximate 30% reduction in CVD. This is the first research study to show a reduction in risk of CVD with strength training.


http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/why.htm

[wildeyed]

6. For what it is worth, this HITT thing is more or less what I do,

although not nearly as structured. It is less boring that regular cardio, which I despise, and I feel like I get a solid work out faster. Can't comment to the fat burning properties since that isn't my focus.

[supernova]

7. How many times/week do you do it?

The schedule I'm using suggests 3x week.

[wildeyed]

8. Not as often as I should.

I dislike the gym more than once or twice a week, so that is how often I go. I like yoga better, so I tend to do that more often.

[supernova]

9. I will probably take a yoga class

in the future. Right now, I'm just learning from TV and tapes.

I like the Inhale program on FItTV. He very calming.

[wildeyed]

10. If you liked the meditation podcast, you will probably like a good yoga class.

They are a two-fer; good workout, plus some spiritual relaxation time :)