How to HIIT and is it actually the best kind of cardio?
>>37450744
yes and just get on a bike and go sonic fast for a while
>>37450767
Can't I just run/sprint?
>>37450791
yes. anything in which you go maximum at a thing for half a minute/full min will work
>>37450808
Okay thanks. Hopefully after I'll have an attractive belly.
I'm running a PPLPPLx routine right now and I want to increase my raw athleticism. Would a session of HIIT sprints after my workouts be too excessive?
Burst for 30 seconds
Rest for 2 minutes
Repeat for 10 rounds.
This includes running, swimming, cycling, elliptical, etc
>>37450744
Grab a barbell, slap on 25 each side (assuming you have stronk, if you are weak, maybe a 10 on each side, or even just the empty bar)
Now fucking deadlift that babyweight 10-15 times, without rest barbell row that bitch 10-15, then again without resting, hang clean that bit h 10-15 times, then again without resting, jerk/press/push press the bar 10-15 times, then lower the bar onto your neck and immediately start doing jumping back squats... Drop the weight and start doing push ups to almost failure.
Rest 2-3x the length it took you to preform this barbell complex.
Best cardio. Just add weight to keep it anaerobic
>>37450953
>crossfit 101
>>37450953
>cardio
>anaerobic
I swear to God, this board is finished
>>37450767
>>37450791
>>37450808
>>37450911
Are you all serious? Training like this will have literally no influence on your cardiovascular capabilities...
>>37450911
This is fucking 3 mins of legitimate cardio training...
Do any of you believe that this will make a difference with respect to your ability to sustain cardiovascular work? Or is this some joke I am not getting?
>>37451030
>t. idiot who doesn't understand HIIT
>>37451041
Sorry, 5 mins. My bad.
>>37451041
Spotted the cardio bunny
>>37451041
Why not educate yourself and find out?
>High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle
http://www.ingentaconnect.com/content/nrc/apnm/2008/00000033/00000006/art00010
>Extremely short duration high intensity interval training substantially improves insulin action in young healthy males
http://www.biomedcentral.com/1472-6823/9/3/%20/PREPUB/PREPUB/prepub
>Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women
http://jap.physiology.org/content/102/4/1439.short
>Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain?
http://journals.lww.com/acsm-essr/Abstract/2008/04000/Metabolic_Adaptations_to_Short_term_High_Intensity.3.aspx
>Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome
http://circ.ahajournals.org/cgi/content/abstract/118/4/346
>>37451041
Believe it or not, sprinting is harder to maintain than jogging. Shocking, I know.
>Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists
http://www.springerlink.com/content/7gy19c0ku1mw42ny/
>High-Intensity Interval Training: Applications for General Fitness Training
http://journals.lww.com/nsca-scj/Abstract/2009/12000/High_Intensity_Interval_Training__Applications_for.6.aspx
>Evaluation of exercise and training on muscle lipid metabolism
http://ajpendo.physiology.org/content/276/1/E106.short
>Effect of High-Intensity Interval Exercise on Lipid Oxidation during Postexercise Recovery
http://journals.lww.com/acsm-msse/Abstract/2009/02000/Effect_of_High_Intensity_Interval_Exercise_on.15.aspx
>Exercise and improved insulin sensitivity in older women: evidence of the enduring benefits of higher intensity training
http://jap.physiology.org/content/100/1/142.short
>>37451041
Interval training is only for atheletes who actually do a sport.
If you're a gym fag, then no, you won't notice much of an effect, unless your gym has several large hill sprints you need to attack up, recover from quickly, and be ready for another attack on the downhill side again to not get dropped by everyone else like a bitch.
>>37451054
see
>>37451067
Please do yourself a favor and don't post on this board again.
>>37451219
ahahaha you colossal fucking retard
by the way you might want to spend some time learning what the difference between aerobic and anaerobic exercise actually is, seems like a good place to start eh newfriend?
>>37451228
Kek
>>37451200
>only for sport
get a job that doesn't involve cleaning the fax machine desk jockey
No HIT or HIIT or SHIT (super high intense training) is complete without listening to death meta at full blast. earphones not allowed. Must be from home theater system and a subwoofer bumping bass drums at 180 BPM. Headbang and flick your tongue out
>>37451067
He just got
BTFO
T
F
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