Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Female Discussion > Female Training Forum
User Name
Password

Reply
 
Thread Tools Display Modes
Old 04-10-2012, 03:06 PM   #1
IronpumpedLady
Registered User
 
IronpumpedLady's Avatar
 

Join Date: Mar 2012
Posts: 216
IronpumpedLady will become famous soon enoughIronpumpedLady will become famous soon enough
H.I.I.R.T~

High Intensity Interval Resistance Training

So...

What exactly are the benefits HIIRT and
why is it more effective over other exercise
formats?

Good questions, so let's go over a few of
them really quick.

ONE....

A 9x Increase in fat loss.

A study assigned two groups of people
into different training regimens.

Group A performed moderate intensity cardio
(like jogging or biking) for 20 weeks.

Group B performed a HIIT (High Intensity Interval
Training) routine for 15 weeks.

The Results?

Group B lost 9x more fat than Group A and
in 5 weeks less time (15 vs. 20 weeks)!

TWO...

Superior Increases in VO2 Max.

THREE...

Improved Lactate Threshold.

Your lactate threshold is how quickly your
body can remove the lactic acid from your
working muscles.

The higher your lactate threshold, the harder
and longer you're able to exercise before your
muscles fatigue.

FOUR...

Workouts are shorter.

You can either work out Hard and Short or
Long and Easy.

Hard and Short is far more effective!

Just below I've included a quick synopsis of
some interesting research to support this~
*********************

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise
oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7

This group looked at the effects of circuit weight training on EPOC. EPOC
(Excess Post-Exercise Oxygen Consumption) is defined scientifically as the
“recovery of metabolic rate back to pre-exercise levels”

The exercise routine consisted of three exercises (the bench press, the power
clean and the squat), performed with 10RM loads as a circuit. The circuit was
performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout (possibly longer as this was
when the researchers stopped measuring). The duration and magnitude of
the EPOC observed in this study indicates the importance of the role of high
intensity resistance training in a fat loss program.

**********************

The underlying premise I wanted to make with
sharing this study with you is that it's NOT the
workout that's responsible for the amount of
fat loss you experience.

It's what that workout does to your body the
other 23+ hours in the day!

I've talked about it before, but it's called EPOC.
(Excess Post-exercise Oxygen Consumption)

It's the reason intervals and circuit training are
far superior at fat loss than traditional "cardio".

It's the post workout period that results in metabolic
"disturbance", elevating EPOC, fat burning enzyme
activity and total body fat oxidation to maximize
your caloric burn during the other 23+ hours in your
day.

Yeah, that was a mouthful, but I wanted to impress
upon you the significance of it.

Hopefully it worked. :-)

The "set-it-and-fa-get-it" cardio training for fat
loss is an archaic model for fat loss.

Join the "NEW" lean and get yourself dialed into
performing HIIRT for better and faster results.

It's WHAT we do and the above research is WHY
we do it!

I'm going to leave you with this one thing to think
about.

So let's say you could effectively elevate your
metabolism an insignificant amount.

Let's say it was only a 1/4 calorie per minute
elevation for the next 38 hours like the study
above showed EPOC was elevated for.

Would that be worth it to you?

Just one quarter (1/4) of a calorie per minute!

Would exercising maximally using intervals and
circuit training for 31 minutes be worth that much
effort for an extra 1/4 calorie per minute?

Ahhh....that's the million dollar question.

Let's break it down to see.

You'd burn X number of calories during the workout.

BUT the biggie comes from the other 38 hours post
exercise and that heightened expenditure of 1/4 calorie
per minute.

You see, an extra 1/4 calorie per minute for 38 hours
equals an extra 570 calories burned off!

Yep, you'd burn an extra 570 calories from just ONE
31 minute circuit interval session.

Do you think that would help you lose any extra
body fat?

Why of course it would!

That's not including the calories you burned during
the workout or any other exercise you've performed
within that 38 hours.

There's a famous saying in the fitness circles....

"Caring how much fat is burned during training makes
as much sense as caring how much muscle is built
during training."

It's not the DURING that matters...it's the time
after the training that matters most.




Stay Strong~~!!!
IPL
__________________
<center>Owner/Admin@ www.DomesticMuscles.com
Owner/Admin@ www.TheIronPit.com <center>
<center><center>
<a href="http://THEIRONPIT.com" target="_blank"><img src="http://i136.photobucket.com/albums/q180/IronpumpedLady/the%20iron%20pit/bc353fb2.jpg">
IronpumpedLady is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:51 AM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.