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Combining HIIT and regular Cardio = Overtraining?

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Old 09-26-2012, 10:30 AM
chrischarles chrischarles is offline
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Default Combining HIIT and regular Cardio = Overtraining?

I do heavy lifting in the effort to bulk up (natural skinny guy frame with fast metabolism – but heavily cut now), and am going to try this HIIT routine to get better definition (fat loss) a little faster than what I've been doing:
1. *****
2. Amp up the intensity on the treadmill so that performing an ALL OUT sprint for 30 seconds.
3. Decrease the intensity back to a fast walking pace. Walk for 90 seconds.
4. Repeat steps 10 times.
5. *****
My question relates to frequency of HIIT:

I currently do only what would be considered "moderate" cardio, in comparison to HIIT, but I do this after every workout, about 5 to 6 times per week. This is alternating between jogging (7 mph) and inclined speed walking (no sprinting) for 30 minutes.

If I adopt this HIIT workout, 3 times per week, should I abandon all other cardio, or can I do my alternative “regular” routine mentioned above on the days I do not do HIIT?

Could I end up "over training" and losing muscle mass by doing the "regular" Cardio routine outside of the HIIT 3 times per week?

Thanks for the advice!
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Old 10-09-2012, 10:21 PM
DavidGomes DavidGomes is offline
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Default Combining HIIT and regular Cardio = Overtraining?

Hi Chris,

but i read somewhere HIIT is not better for fat loss instead of this go for cardio read

How Cardio Helps Fat Loss. To lose fat you need a caloric deficit. Either by eating less calories or by burning more calories or both. Here's how HIIT & steady state cardio help you create this caloric deficit:

Burn Calories. Your body uses the food you eat as fuel for cardio. The more & higher intensity cardio you do, the more calories you'll burn.
Increase Metabolic Rate. Your body burns more calories at rest during the hours post cardio. This is the post-workout afterburn or EPOC.
Eat More. Cardio allows you eat more while having a caloric deficit. This can prevent starvation with lighter males/females.

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Old 10-10-2012, 11:34 PM
Bluecore Bluecore is offline
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I would choose one or the other. "Heavy" lifting is subjective, but if it is as heavy as it needs to be to continuously put on muscle, then you need to eat too much to be concerned about your cardio and whether or not you look cut. So to answer your question, yes if you do too much cardio you could very easily over train which is why most body builders go through macro cycles of bulking and then cutting instead of trying to do both at the same time. For every person in the gym with the genetics of Jesus Christ there are 50 that cannot do this.

That said, if you are concerned with cardiovascular endurance for purposes of athletics, I would do do a 20 minute session of HIIT and scratch whatever else it is your are doing. I don't run on the treadmill because I have bad running mechanics, so I use the bike. I go at about 80% for 4 minutes and 100% for an entire minute for 20 minutes.

Surely you can alternate between one or the other, but if you're trying to get stronger I would just pick one and if I were you it would be the HIIT. I'd also make sure to do it after lifting, THEN take your shake.
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