HIIT Question

[GND123]

So ive been doing sprints. I have a question though. How many sets of sprints is ideal for optimal fat loss. And also, sometimes i do them on the ellyptical machine with 20 resistance, so its like running through water. Is there a problem with that or?

[usmc8892]

When I have my clients do intervals on the elliptical, I usually set the resistance to 0 and the incline to 0. I usually make them do a 2 minute warm up at 140 to 150 strides per minute, then maximal effort for 1 minute, then a cool down for 1 minute at 150 - 160 strides per minute. They do this 1 min on, 1 min off several times, depending on their fitness level. At the end of the session, I make then do a 2 minute cool down at 140 - 150 SPM. The total session should not exceed 26 - 28 minutes. And, I always make them lift before they do their cardio. Just make sure you stay properly hydrated, water and a sports drink like gatorade or powerade. I've gotten where I keep one with me during my workouts, have for the last year or two. Seems to help with energy levels and keeps you from getting so dehydrated during the workout. I will often drink once from the sports drink, then twice from the water fountain.

And on the sprints / running. I don't run anymore, it's too hard on my knees and lower back. I mean, I could, and condition myself for it. But the Marine Corps sorta ruined me with running :D

Hope this helps

[GND123]

thanks buddy.

[bigleemurali]

when we are talking about cardio it it always ideal to count the total time rather than number of sprints..

if you are doing 1max-1 recovery then you might want to do 12-15 cycles excluding warm up and cool down

if you are doing 1-2 then 8-10 would do it

so 30 mins of HIIT is the sweet spot for many of my clients. more than that they seem to lose motivation and less than that they dont see results :D