One of the major advantages to HIIT cardio is its ability to stimulate fast twitch fibers.
This means HIIT cardio preserves size.
That said, if done for too long a duration, it can be extremely catabolic.
The intensity of HIIT is significantly greater than that of LISS, causing your body to prioritize glucose for energy. If you are depleted, or fasted, you will end up turning over muscle tissue to feed your body's demand for fuel.
When you do HIIT, keep it to less than 30 minutes.
If you have a high VO2 max (ability of your heart rate to recover), do 2:1 bursts max intensity to rest intervals. If you are just getting started, go with a 1:2 ratio.
In this HIIT example, using the stair-master, I am doing 60 seconds at level 12, followed by 30 seconds at level 3. Honestly, sprints would be better, but for many people safety is a concern. Machines are a better option for those new to the gym.
Cycle between intense effort and minimal effort for between 10 and 30 minutes. Do what you can and call it a day.
Some benefits include:
Decreased resting heart rate
Increased caloric burn per time (due to intensity of effort)
Increased fast twitch fiber proliferation
Since HIIT is similar to strength training, I suggest not doing it more often than every other day. Done too often, you will find yourself feeling fatigued and sore. Your body simply does not have enough time to recover between bouts of intense exercise.
No matter your goals or experience level, if you are pressed for time, HIIT cardio is an excellent option.
Try it out to burn fat fast the next time you HIIT the gym!
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