When I go on the elliptical for 30 minutes, I sweat a lot. When I do HIIT, I don't sweat as much. Right now, I'm sprinting for 30 seconds 6 times with 2 minute breaks. Judging by the amount of sweat, which is more effective?
Thanks.
Is traditional cardio better or HIIT for weight loss...
Moderators: Boss Man, cassiegose
read this:
Transitioning into metabolic work
2. High Intensity Anaerobic Interval Training
The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don't care. I'm a real world guy. If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
3. High Intensity Aerobic Interval Training
The next tool we'll pull out is essentially a lower intensity interval method where we use aerobic intervals.
Talanian, Galloway et al
Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006
This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "upregulate" fat burning enzymes.
Basically this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck.
A quick disclaimer though: colleague Alan Aragon once said, "Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise." In other words, substrate utilization during exercise isn't really an important variable in the big picture of fat loss â€â€
Transitioning into metabolic work
2. High Intensity Anaerobic Interval Training
The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don't care. I'm a real world guy. If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
3. High Intensity Aerobic Interval Training
The next tool we'll pull out is essentially a lower intensity interval method where we use aerobic intervals.
Talanian, Galloway et al
Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006
This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "upregulate" fat burning enzymes.
Basically this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck.
A quick disclaimer though: colleague Alan Aragon once said, "Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise." In other words, substrate utilization during exercise isn't really an important variable in the big picture of fat loss â€â€
Yeah, sweating is no indicator of hard work particularly, which is true if you see overweight people doing classes at the gym, they sweat more than slimmer people, even though they could be working practically as hard, particularly if the slimmer person is not that aerobically fit, and not yet able to give it the full bifters.