for hiit you can do a few things
http://www.musclemedia.com/training/hiit.asp
here’s a good link
anyone know which is more effective at lowering body fat%, hiit or 400 m sprints?
It’s pretty much the same thing. The periods of low intensity work during an HIIT session are so you can catch ur breath and recover for the next sprint. So I would imagine just running sprints would have the same effect on metabolic pathways.
The lactic acid build up will always occur at the same rate, it is a byproduct of glycolysis. However, you may have a higher threshold for it. And lifting heavy may not wind you as much, allowing for shorter resting intervals, and perhaps the ability to accomplish more in the same amount of time.
It’s up to you what you can/want to do. I’m not new to the concept, but am new to actually doing interval training personally, so what I’ve been doing is walk 1 minute, jog 1 minute, balls out sprint 1 minute, repeat…I’ve done 20 minutes including cool down. With interval training you don’t have to do as much as it is much more intense. 20 minutes for a male is fine…concentrate on running faster or cutting down the jogging/walking…
Whats the main reason to cut back on the jogging? I used to run cross country and track in high school and used to love going out for 5-6 mile runs. I’ve gotten pretty out of shape since then, but I want to get back into running form. What kind of effects does running long distance have on bodybuiliding?
Ah ok, makes sense. I was about to say it’s a byproduct of lactic acid fermentation and not glycolysis, but then I remembered glycolysis is part of lactic acid fermentation. 
oh ya, it will definately be accessory work as it is at the end of the normal accessory work that i do for arms and im still concentraiting on the main lifts…plus it is only one extra set…ill take a look at the vid when i get home…
im outi
Roberth
no, no, jogging is fine…let me be more specific. I’ll use myself as an example.
As I stated earlier, I am fairly new to interval training. I have been doing this:
1min walk, 1min jog, 1 min balls out sprint, repeat.
As I become more anaerobically and aerobically conditioned I would like to completely eliminate the walking…thus making the intervals much more intense. Now at this point I probably won’t be able to do enough rounds to do 20min worth of total cardio. I can build up to that…If I approach that and it is getting more easily accomplished…instead of doing more time…I will find a way to make the intervals MORE intense. I can do this by running faster, jogging faster, jogging for shorter durations, running for longer durations or all of the above. By doing this I am increasing the intensity, and doing more work, without working for LONGER periods of time.
As men, we have no reason to do more than 30 minutes of cardio IMO, unless we are training for a specific event. So don’t work longer, work harder…that’s all I was getting at.
Now as to the difference between long jogs and say…running. Low intensity, long duration cardio supposedly uses fatty acids as a source of energy…whereas running at high speeds uses primarily carbs as a source of energy, but has the same metabolic boosting properties of a hard workout. (both activities are ANaerobic) Both are good, but from my studies, a higher baseline metabolism is more beneficial than burning a few extra calories in a bout of low intensity cardio. Again, just MY opinion.
Explain lactic acid fermentation? I’m familiar with the process by which lactic acid is recycled in the body, and “lactic acid fermentation” sounds familiar, but I haven’t run across that phrase in my studies recently…
Fermentation is anaerobic catabolism of organic nutrients. 2 types of fermentation are lactic acid and alcoholic. In lactic acid fermentation, pyruvate in the body is reduced to lactate. Specifically in humans, when sugar catabolism for ATP production outpaces the muscle?s supply of oxygen from the blood, the cells switch from aerobic respiration to fermentation.
I only recently learned about this in my bio class cause we finished a chapter on cellular respiration.
I need to read that chapter again. I just remember the basics of the two main anaerobic energy systems and the aerobic “krebs cycle” and how they are powered…it breifly went over the byproducts of glycolisis and where they are further broken down…
Good stuff!
so i did some HIIT cardio today, lasted 3 min HAHA shit is mad hardcore, with 30 sec intervals…there is no way someone who is just starting out can do 20 min of that shit…so intense, i like it and will continue to do it…
im outi
Roberth
you live in AZ? I just talked to someone for like 4 hours about moving out there
Grand Canyon University apparently has a great athletic training degree and ASU is always looking for interns…
Is there anything wrong with making my shakes and then storing them in the refridgerator to drink later?
Jogging or running makes my ankles hurt. Any suggestions?
yup I live in Az…i havent heard much about training degrees from universities but i think uofa also has a good athletic training degree…
az has awsome wether from the beginning of fall to the end of spring…summer is hot, but i dont really mind hot wether so it does not bother me…let me know if you decide to move out here…
im outi
Roberth
That’s not a problem at all…there may be some settling though, so before you drink it shake it back up real good. I do this at work and at my gym during my workouts.
My suggestion? Stop being such a pussy…j/k. Are you a pretty heavy set guy? You can do fast paced, steep incline walks…eh…you can do interval training on a bike if you want to also…same concept…fast, slow, fast, slow etc.
I’ve kinda decided on it…I REALLY want to do it. I have a friend who is a badass strength and conditioning coach who lives out there and he’s even made mention of me helping train some of their athletes when the business takes off.:wgrin:
I just don’t know if I will attend community college here first and then move or just go ahead and get the fuck out of alabama.
My understanding is that running-joint pain comes from the knees, and not the ankles.
“Stop complaining, keep going.” Check.
Cool man because sometimes I hate having to rush in the mornings.
fuck alabama lol…well that is cool, let me know when you are down here, i live in tucson, but i visit phoenix, like every other weekend cause my parents live down there…
http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=11
check out the vid, that is the cleanest fucking power snatch ever, wtf…good shit…that site owns…
im outi
Roberth
There’s so many little things that contribute to joint pain. It could be due to muscular imbalances…tightness in certain areas…running technique…a poor diet (yep, believe it)
I was kidding about the “stop being a pussy”…you should really listen to your body or you may end up regretting it later. Now if a good warm up and jog only hurt for a little bit and then felt better it would be different.
Hey Magnus, what do you think of Mike Mentzer and his variation of HIT training? I’ve been reading up on it for a month or so now and it seems to make sense.