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I do a 3 minute walk and 30-40 second semi- sprint around 8 rounds a few times a week . If my goal is fat loss should I do this before lifting or after?
Seems to change, depending on whether you are male or female Joe (can see from profile you are male).Kiefer has put up some podcasts to explain this for women (essentially before with a 20 minute break) but for men it is a bit less 'necessary' as they tend to release glycogen more easily. I have been experimenting with HIIT before lifting with a short break and it doesn't seem to affect my personal performance. I can't fit in two HIIT sessions in a week and a 5-day split weights routine without a break so I had to double up on some days. My only concern is that the added HIIT may increase my cortisol levels and limit by protein synthesis. Typically it is encouraged to not try and do too much - some people have always done a lot and find it difficult to not exercise most days. What I would say is if you are doing HIIT it needs to be FULL SPRINTING - semi-sprinting probably falls more under the umbrella of cardio, which is not great. You may not think you are going fast but it does need to be 100% effort.
Kiefer has some articles about HIIT 30-60 mins before weight training having an increased anabolic signaling. If it takes too much out of you then do it after your lifts
Kiefer has some articles about HIIT 30-60 mins before weight training having an increased anabolic signaling. If it takes too much out of you then do it after your lifts
I am not an expert on HIIT, but I think doing it after weight training is a big no no because it really causes Muscle protein breakdown. If you have no other option, at least consume a shake before the HIIT session.
I would def say before your training. But just try to schedule it on a day that isnt that hard. Like arm day for instance (if you have such a day). Putting it before does have a testosterone signaling affect. I've put it before arm workouts and shoulder workouts. And I've had great results. You will feel like a starving bear, reaady to tear through any carcass in your wat though lol.
Why not do it on days you don't lift? Seems a bit over board to do it consecutively; unless you are lacking in the gym. Whenever I do strength training I make sure I'm exhausted by the end of the workout so that there is no way I can have enough energy to do an HIIT routine.
Why not do it on days you don't lift? Seems a bit over board to do it consecutively; unless you are lacking in the gym. Whenever I do strength training I make sure I'm exhausted by the end of the workout so that there is no way I can have enough energy to do an HIIT routine.
I agree, this my proffered way to do HIIT if I am doing it.
Why not do it on days you don't lift? Seems a bit over board to do it consecutively; unless you are lacking in the gym. Whenever I do strength training I make sure I'm exhausted by the end of the workout so that there is no way I can have enough energy to do an HIIT routine.
I agree, this my proffered way to do HIIT if I am doing it.
I think there is also an element of trying to 'fit' one or two HIIT sessions as recommended post carb nite. I do a 5-day split in the gym so I can't do 2 HIIT sessions on the other days, it just doesn't work out that way (often I'm not even home on the weekends).Trying to make the best of an imperfect situation I guess.
I like doing my HIIT after training even though I work to failure in the gym.
I like doing my HIIT after training even though I work to failure in the gym.
I think Kiefer recommends doing HIIT post workout for women, but pre workout for men.
Lol.
Why not do it on days you don't lift? Seems a bit over board to do it consecutively; unless you are lacking in the gym. Whenever I do strength training I make sure I'm exhausted by the end of the workout so that there is no way I can have enough energy to do an HIIT routine.
I agree, this my proffered way to do HIIT if I am doing it.
I think there is also an element of trying to 'fit' one or two HIIT sessions as recommended post carb nite. I do a 5-day split in the gym so I can't do 2 HIIT sessions on the other days, it just doesn't work out that way (often I'm not even home on the weekends).Trying to make the best of an imperfect situation I guess.
Maybe do HIIT a few hours away from your lifting session?
I just tried to do HIIT before heavy squats.Do. Not. Recommend.
Oh dear - hope you are okay?Would working a high-intensity resistance session to failure give the same benefits as HIIT? This could be possible on compound exercises where a machine is involved, such as seated rows, or where I have a willing and able spotter (Fairy, you're up!). Safety first people
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