HIIT

Nie denerwuj sie Biniu, mail dotyczyl diety low carb, a nie afterburnu


pozdrawiam Logan
"Posrod zwyczajnych chwil, budzic sie rano ze spokojem - zwykle marzenie moje. W sumie, swiata wcale zmieniac nie chce, to bylo by szalenstwem dlatego juz nie mysle o tym wiecej.[...]Usmiecham sie, bo umiem wybrac, mam swiadomosc, pelny wolnosci, nie jak zaprogramowany robot"

zobacz czy wystarczy

Post Exercice Effect
Perhaps even more important to weight control is the post exercise effect of high-intensity aerobic exercise. "A number of studies have shown that REE [resting energy expenditure] is increased by 5-15% for 24-48 h [hours] as a consequence of aerobic exercise of at least 70% of VO2max, but not increased following aerobic exercise at lower intensities," the researchers reported (emphasis ours).
The exact causes of the increase in energy expenditure following high-intensity aerobic exercise are not known, but Hunter et al present several hypotheses. One explanation is that heightened sympathetic muscle tone is partially responsible. "It is important to point out," the researchers write, "that consistent with this hypotheses, elevation in REE only occurs following high intensity aerobic exercise; sympathetic tone is elevated for less than 2 hours following low-to-moderate intensity exercise."
Two other factors are increased fat burning and glycogen replacement. "Lipid oxidation rates increase to a greater extent following high-intensity exercise, while post-exercise glycogen synthesis is increased, replacing the glycogen consumed during exercise," says the commentary. Enzyme activity indicative of fat burning increases to a great degree following high-intensity training than after low-intensity exercise, according to the researchers. "It is a logical hypothesis that the increase in lipid oxidation following high-intensity exercise may be at least partly the result of increased glycogen storage," they add.
Protein turnover may also contribute to elevated energy expenditure. "High intensity exercise may possibly cause greater increases in protein turnover than low-intensity exercise, resulting in greater post-exercise expenditure of energy," say the researchers. Interestingly, there may be a connection between protein turnover and fat burn. "Increased EE [energy expenditure] induced by protein turnover may also increase the need for endogenous lipid, leading to elevated lipid oxidation," the researchers write.
hatever the causes, the elevation in energy expenditure following high-intensity aerobic exercise is clearly a significant factor in weight control. According to the Hunter group, the increase in calories burned can be sizeable, amounting to 100 or 200 calories or more per day. That adds up rapidly and makes big difference in body fat level over time. It's the equivalent of walking one or two miles a day - without taking a step.

Fakty, nie mity - stan wiedzy na rok 2003
'Alternatywna Droga'

od Lyle

As well, considering the generally small amount of calories/anything burned during activiyt, it's far more important to look at 24 hour energy/nutrient balance.
And the fact is that glycogen depleting (higher intensity) exercise tends to enhance 24 hour fat oxidation as incoming carbs are used to refill glycogen instead of for energy (abstract below). High intensity exercise also
a. burns more claories/unit time during the workout
b. increases EPOC far moreso than lower intensity activity
So, from a fat loss standpoint, you have to ask which is more important:
burning more fat over the hour you do cardio?
burning more fat over the OTHER 23 hours of the day?
Lyle
****
J Physiol. 2003 May 1;548(Pt 3):919-27. Epub 2003 Mar 21.
Skeletal muscle fat and carbohydrate metabolism during recovery from
glycogen-depleting exercise in humans.
Kimber NE, Heigenhauser GJ, Spriet LL, Dyck DJ.
Department of Human Biology and Nutritional Sciences, University of Guelph,
Guelph, Ontario N1G 2W1.
The primary aim of the present study was to determine whether intramuscular
triacylglycerol (IMTG) utilization contributed significantly to the increase in
lipid oxidation during recovery from exercise, as determined from the muscle
biopsy technique. In addition, we also examined the regulation of pyruvate
dehydrogenase (PDHa) and changes in muscle acetyl units during an 18 h recovery
period after glycogen-depleting exercise. Eight endurance-trained males
completed an exhaustive bout of exercise (~90 min) on a cycle ergometer followed
by ingestion of carbohydrate (CHO)-rich meals (64-70 % of energy from
carbohydrate) at 1, 4 and 7 h of recovery. Duplicate muscle biopsies were
obtained at exhaustion, and 3, 6 and 18 h of recovery. Despite the large intake
of CHO during recovery (491 +/- 28 g or 6.8 +/- 0.3 g kg-1), respiratory
exchange ratio values of 0.77 to 0.84 indicated a greater reliance on lipid as
an oxidative fuel. However, there was no net IMTG utilization during recovery.
IMTG content at exhaustion was 23.5 +/- 3.5 mmol (kg dry wt)-1, and remained
constant at 24.6 +/- 2.6, 25.7 +/- 2.8 and 28.4 +/- 3.0 mmol (kg dry wt)-1 after
3, 6 and 18 h of recovery. Muscle glycogen increased significantly from 37 +/-
11 mmol (kg dry wt)-1 at exhaustion, to 165 +/- 13, 250 +/- 18, and 424 +/- 22
mmol (kg dry wt)-1 at 3, 6 and 18 h of recovery, respectively. PDHa was reduced
at 6 and 18 h when compared to exhaustion, but did not change during the
recovery period. Acetyl-CoA, acetylcarnitine and pyruvate contents declined
significantly after 3 h of recovery compared to exhaustion, and thereafter
remained unchanged. We conclude that IMTG has a negligible role in contributing
to the enhanced fat oxidation during recovery from exhaustive exercise. Despite
the elevation of glucose and insulin following high-CHO meals during recovery,
CHO oxidation and PDH activation were decreased, supporting the hypothesis that
glycogen resynthesis is of high metabolic priority. Plasma fatty acids, very low
density lipoprotein triacylglycerols, as well as intramuscular acetylcarnitine
stores are likely to be important fuel sources for aerobic energy, particularly
during the first few hours of recovery.

Fakty, nie mity - stan wiedzy na rok 2003
'Alternatywna Droga'

A co by panowie spece AD powiedzieli na to???

3x w tyg trening siłowy
po nim 2x w tyg 15min aerobów i 3 układy po 15 sec HIIT
1x w tyg 20-35 min aerobów bez HIIT

Mogą zostać te aeroby przed HIIT czy lepiej je wyrzucić???


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*Nie ma granic możliwości, są tylko bariery do przełamania*

"Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone would understand if you fell apart, that's TRUE STRENGTH. "

cel ? dieta ?

tequilla.mafia.suple.hardcor.pl

Cel: siła i przy okazji zgubienie 2-3 kg
Dieta: przeróbka zig-zac Hatfielda, 2-3 dni obniżonego spożycia kalorii (-ok 300) 1 dzień zwiększonego spożycia (+ ok 300)
dodatki: karnityna(1g), izolat(2 porcje po 30g), chrom 1 kaps

do tej pory robiłem aeroby po 20-30 min 3x w tyg po każdym treningu
chciałbym wypróbować i dorzucić do tego HIIT


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*Nie ma granic możliwości, są tylko bariery do przełamania*

"Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone would understand if you fell apart, that's TRUE STRENGTH. "

Zmieniony przez - BYK w dniu 2004-01-27 22:58:51

wiesz co - nie jestem zwolennikiem wykponywania HIITa po reningu silowym - jako ze efekt afterburnu otrzymujemy poptrzez sam trening
oczywiscie mozesz sprobowac - bo przesdatwaim Ci moje subiektywne raczej odczucie - ale bylby za tym abys w dzien wolny od treningu wykonywal HIIT a po treningu silowym - wydluzyl troche aeroby do ok.20-30min

btw - potrafisz okreslic swoje zapotrzebowanie mniej weicje tak trafnie ze zejdziesz 300kcal ponizje jego oraz wjedziesz powyzej ?
btw2 - zastosowalbym wieksza troche podaz kalorii w dniu "ponadzapotrzebowaniowym" ale calosc musilabym ustalac do podstaw samemu wiec nie wnikam
napisz o efektach jesli mozesz (w nowym poscie) - bo rozumiem ze chcez utrzymac (lub zwiekszyc) pozim sily jednoczsnie spalic troche tluszczu (na zawody ?)
pozdrawiam

tequilla.mafia.suple.hardcor.pl

Tak na zawody

Ciężko by było robić dodatkowo HIIT i dokładać sobie treningów z wykorzystaniem nóg jakoże ze względu na dyscyplinę (trójbój siłowy) trenuje nogi w mniejszym lub większym stopniu na każdym treningu. Wolałbym dlatego nie dokładać nic zbytnio obciążającego i dać im możliwość wypoczynku i regeneracji w dni nietreningowe (ew dłuższe spacery)

Poza tym - spotkałem się z nieco inną wersją HIITa niż prezentowana przez Was - ze znacznie dłuższymi okresami średniej intensywności pomiędzy sprintami

Dokładnienie ni jestem w stanie określić tych kalorii (czy to w ogóle możliwe??? - nie sądze) więc robie to bardziej na wyczucie opierając się na mojej wcześniejszej diecie przy której utrzymywałem stałą wagę obcinając/dodając ww


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*Nie ma granic możliwości, są tylko bariery do przełamania*

"Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone would understand if you fell apart, that's TRUE STRENGTH. "

rozumiem
przy poprzedniej wypowiedzi - wlasnie te nogi byly dla mnie zastanawiajace - bo wiem jak HIIT wplywa na nie - ale widze z esam sie ustosunkowales - wiec ok :)
oczywiscie HIITem mozna nazwac wiele rodzajow treningow - bo to uniewersalna nazwa dosyc - ale jesli chcesz sprobowac tego oczym mowisz - nie krepuj sie i probuj - jednak wciaz nie pasuje mi tutaj ten trenig wczesniej - z drugiej strony jednak - nie widze przeszkod.
Proponowalbym pozostac przy sprawdzonym przez Ciebie sposobie zbijania wagi i utryzmywania sily - a po zawodach/sezonie sprobowac z HIITem w roznych odmianach oi spawrdzaic jak dzial.
To moje zdanie.
pozdrawiam

tequilla.mafia.suple.hardcor.pl

Hmmm

W najbliższym czasie planuje dodać HMB - może ta dodatkowa ochrona antykat pozwoli na dodanie HIITa do aerobów?

A Twoim zdaniem do ilu min max mogę zwiększyć ilość aerobów aby nie palić mięcha (dodam że zdecydowana większość moich aerobów to szybki spacer na bieżnii - doświadczenie mówi mi że to najbardziej oszczędny (dla mięśnia) rodzaj aerobów)???


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*Nie ma granic możliwości, są tylko bariery do przełamania*

"Anyone can give up; it's the easiest thing in the world to do. But to hold it together when everyone would understand if you fell apart, that's TRUE STRENGTH. "