HIIT Cardio: Why You're Doing It WRONG!
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Date: 2022-04-22
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Comments and reviews: 9
Chris
A few factual errors here. Glycolysis = the breakdown of glucose into pyruvate to produce ATP to fuel the cell. The pyruvate will then go on to form lactate (anaerobic metabolism) or go into the oxidative phosphorylation cycle (aerobic metabolism) producing more ATP in the process. Glycolysis can be either aerobic OR anaerobic. In response to demands on your muscles that exceed your VO2max (ie how much oxygen can be supplied, the ATP will be produced more by anerobic metabolism, which is faster but produces less ATP.
Also the breakdown of glycogen to produce glucose is glycogenolysis, a completely different process to glycolysis. Glycogen is a storage molecule of glucose that is found in the liver and muscle. You have more of it in the fed state but that doesn't really influence how much glucose gets used in aerobic vs anaerobic metabolism. There might be research to show that HIIT in a fed state produces better results but on a basic science level in the way you're describing fed / fasted it has nothing to do with anaerobic vs aerobic metabolism.
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A few factual errors here. Glycolysis = the breakdown of glucose into pyruvate to produce ATP to fuel the cell. The pyruvate will then go on to form lactate (anaerobic metabolism) or go into the oxidative phosphorylation cycle (aerobic metabolism) producing more ATP in the process. Glycolysis can be either aerobic OR anaerobic. In response to demands on your muscles that exceed your VO2max (ie how much oxygen can be supplied, the ATP will be produced more by anerobic metabolism, which is faster but produces less ATP.
Also the breakdown of glycogen to produce glucose is glycogenolysis, a completely different process to glycolysis. Glycogen is a storage molecule of glucose that is found in the liver and muscle. You have more of it in the fed state but that doesn't really influence how much glucose gets used in aerobic vs anaerobic metabolism. There might be research to show that HIIT in a fed state produces better results but on a basic science level in the way you're describing fed / fasted it has nothing to do with anaerobic vs aerobic metabolism.
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xxnonstopdancingxx
The bit people get wrong is the anaerobic element. In order to achieve glycolysis where you empty the tank you have to use the first two primary energy systems. That is where the atp-pc exchange occurs which runs through that fuel fast as it dips into it to take the diphosphate waste to recycle the atp. If you are still breathing hard when you start your next set you won-t be anaerobic for long in that one. 4 or 5 seconds max. Beyond that you are wasting your effort as you will increase o2 debt without optimising glycolysis. Take a bit more rest. HIIT was developed as a performance tool, it is an effective vo2 max developer. Now people use it for fat loss I think. That misses the point. It-s function is sub optimal work. An effect is glycogen depletion. So, use it to empty your tanks. Then go for a steady state low impact walk before you re-fuel. That is where you stand a chance of using fat as fuel.
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The bit people get wrong is the anaerobic element. In order to achieve glycolysis where you empty the tank you have to use the first two primary energy systems. That is where the atp-pc exchange occurs which runs through that fuel fast as it dips into it to take the diphosphate waste to recycle the atp. If you are still breathing hard when you start your next set you won-t be anaerobic for long in that one. 4 or 5 seconds max. Beyond that you are wasting your effort as you will increase o2 debt without optimising glycolysis. Take a bit more rest. HIIT was developed as a performance tool, it is an effective vo2 max developer. Now people use it for fat loss I think. That misses the point. It-s function is sub optimal work. An effect is glycogen depletion. So, use it to empty your tanks. Then go for a steady state low impact walk before you re-fuel. That is where you stand a chance of using fat as fuel.
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Steven
I have been trying to explain this principle to people for years. I-ve seen people doing 30 seconds on 30 seconds rest, 45 seconds on 1 minute rest etc and literally been screaming nooooooo. You cannot sprint at your max for 45 seconds or more and if you are not at your max you are missing the entire point of HIIT. Hell I used to do it myself until I read some study material and realised the levels needed to reach V02 max take far shorter intervals of greater intensity. I started with 10-15 seconds with 2 minutes rest and as my levels increased I slightly decreased the rest time but I still like to keep it over 60 seconds to ensure I have the energy and my muscles are ready to go full tilt for the next interval. Focus on increasing the amount of intervals as he stated and do not focus on the rest times so much. The key is in the lettering it-s all about intensity.
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I have been trying to explain this principle to people for years. I-ve seen people doing 30 seconds on 30 seconds rest, 45 seconds on 1 minute rest etc and literally been screaming nooooooo. You cannot sprint at your max for 45 seconds or more and if you are not at your max you are missing the entire point of HIIT. Hell I used to do it myself until I read some study material and realised the levels needed to reach V02 max take far shorter intervals of greater intensity. I started with 10-15 seconds with 2 minutes rest and as my levels increased I slightly decreased the rest time but I still like to keep it over 60 seconds to ensure I have the energy and my muscles are ready to go full tilt for the next interval. Focus on increasing the amount of intervals as he stated and do not focus on the rest times so much. The key is in the lettering it-s all about intensity.
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Lance
Lots of good info here. I think the traditional 1 minute on/1 minute off type of HIIT is counterproductive.
I have a different approach to fuel though. I agree that the burst needs to be short, 10-15 seconds or so. The value of that, to me, is that a short burst can be fueled 100% from ATP, no glucose needed. Then you recover to an aerobic state, and repeat. All the time is spent in the alactic system(the burst, or the aerobic system(recovering, and we skip the glycolytic system all together. We are training our bodies to fuel high intensity activities with internal fat, which even the leanest person has weeks of reserve.
It's a good thing too, because I go days without eating any sugar/grains/starches, and only eat once or twice a day!
Thanks for the video.
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Lots of good info here. I think the traditional 1 minute on/1 minute off type of HIIT is counterproductive.
I have a different approach to fuel though. I agree that the burst needs to be short, 10-15 seconds or so. The value of that, to me, is that a short burst can be fueled 100% from ATP, no glucose needed. Then you recover to an aerobic state, and repeat. All the time is spent in the alactic system(the burst, or the aerobic system(recovering, and we skip the glycolytic system all together. We are training our bodies to fuel high intensity activities with internal fat, which even the leanest person has weeks of reserve.
It's a good thing too, because I go days without eating any sugar/grains/starches, and only eat once or twice a day!
Thanks for the video.
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al
I agree with most of what you say, except, Hiit in a fasted state is probably better for you as you are now switching to ketogenic fat burning and as such running on fat as a fuel source, the body does prefer glucose as a fuel but if you have trained it to run on fat, well it is more effective.
BUT, glycogen stored in the tissues and muscles will sustain you for a bit, HIIT training in a fasted state I have found to much more intense and I am at my best. But I do need fuel when finished ASAP. Just my opinion, Keep up the great vids.
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I agree with most of what you say, except, Hiit in a fasted state is probably better for you as you are now switching to ketogenic fat burning and as such running on fat as a fuel source, the body does prefer glucose as a fuel but if you have trained it to run on fat, well it is more effective.
BUT, glycogen stored in the tissues and muscles will sustain you for a bit, HIIT training in a fasted state I have found to much more intense and I am at my best. But I do need fuel when finished ASAP. Just my opinion, Keep up the great vids.
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Zen
I can sprint all out for 30 seconds but on the machine similar to the one in the video only about 15 seconds before i'm toast. I thought i was cutting myself short, but sounds like this is right. I got mislead bu Mercola's 30 second HIIT followed by 90 second rest, 8 times in a row. But, what you teach here fits what i have found to be optimal, including resting until nearly fully recovered.
I do HIIT on my nonfasting day of the week, but pretty much only have an apple before hand, LOL. (I'm close to 50 and 124 lbs)
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I can sprint all out for 30 seconds but on the machine similar to the one in the video only about 15 seconds before i'm toast. I thought i was cutting myself short, but sounds like this is right. I got mislead bu Mercola's 30 second HIIT followed by 90 second rest, 8 times in a row. But, what you teach here fits what i have found to be optimal, including resting until nearly fully recovered.
I do HIIT on my nonfasting day of the week, but pretty much only have an apple before hand, LOL. (I'm close to 50 and 124 lbs)
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Mikiee
It takes about 24 hours, plus or minus a few hours, for a relatively healthy body to digest and convert food it has consumed to energy. So, pre work-out meals are not ideal. You want to use yesterday's meal for today, so to speak. Let your body reach a catabolic state. It's healthy for your metabolism plus your body naturally boosts testosterone in a fasted state. Then eat your carbs and protein after. It's common sense folks.
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It takes about 24 hours, plus or minus a few hours, for a relatively healthy body to digest and convert food it has consumed to energy. So, pre work-out meals are not ideal. You want to use yesterday's meal for today, so to speak. Let your body reach a catabolic state. It's healthy for your metabolism plus your body naturally boosts testosterone in a fasted state. Then eat your carbs and protein after. It's common sense folks.
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Osh
Sorry coach, HIIT can and is! better in general when done on fasted state, it is very well documented. Better with carb loading prior to it or not, lets say: unknown, but what's certain is that it is so doable in a fasted state, im doing so for more than a year, so refreshing, -afterward)- and yes 90+ of my max heart rate.
It is coming from a guy that owes his new muscle gains only from your superb coaching.
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Sorry coach, HIIT can and is! better in general when done on fasted state, it is very well documented. Better with carb loading prior to it or not, lets say: unknown, but what's certain is that it is so doable in a fasted state, im doing so for more than a year, so refreshing, -afterward)- and yes 90+ of my max heart rate.
It is coming from a guy that owes his new muscle gains only from your superb coaching.
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Total
Great video! As an exercise physiologist I have men and women do exactly what you stated. I go by heart rate during recovery and stop the sets once I know their heart rate is taking too long to recover compared to baseline (1st set recovery rate. I also use heart rate variability as a tool to monitor their daily recovery so I know if they are ready to train that day or send them home for more rest.
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Great video! As an exercise physiologist I have men and women do exactly what you stated. I go by heart rate during recovery and stop the sets once I know their heart rate is taking too long to recover compared to baseline (1st set recovery rate. I also use heart rate variability as a tool to monitor their daily recovery so I know if they are ready to train that day or send them home for more rest.
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