Thursday, February 05, 2009 - 0 Comments
This is a new weekly feature by Raphael Calzadilla, eDiets Chief Fitness Pro. Each week, he'll answer reader-submitted questions, so if you have any questions about your routine or anything fitness-related, send it his way at askraphael@ediets.com.
Raphael,
I am a 42-year-old woman. I have been exercising the last 12 years. I recently increased my daily intake of calories and as a result I’ve gained fat around my waist.
I have been doing interval training to lose weight, but I need to know how often I should do them during the week to avoid overtraining. How can I arrange my strength and cardio training during the week? -- Nati
Nati,
Thanks for sending in your question. The first thing I recommend is to reduce calories to just below maintenance. A slight caloric deficit will be necessary to eliminate the added body fat you’ve gained. I don’t know by how much you’ve increased calories, but remaining at the current level will not produce the results you seek.
As you probably know, cardio interval training, also known as High Intensity Interval Training (HIIT), mixes intense bouts of cardio with moderate bouts in the same session. It is one of the most effective ways to burn fat! Many people spend hours and hours on cardio machines when they could be making faster progress by implementing intervals.
Several studies have shown that HIIT burns fewer calories when compared to lower-intensity, higher-duration cardio. However, the studies also showed that skin-fold loss was greater with the HIIT group than in the longer-duration group. This means that not only did the HIIT group lose more fat, but they also spared more muscle tissue by burning less overall calories. Ultimately, this means a faster metabolism and potentially tighter-looking body, so you’re very much on the right track.
Your question about overdoing it is a good one because HIIT can be extremely taxing on the body when performed correctly. If overused, it can hinder one’s ability to fully recover from exercise sessions.
In your case, here’s what I recommend -- two days of HIIT per week using the following protocol:
Warm up for 5 minutes, then perform a 15-20 second burst at full intensity. At the end of the 15-20 seconds, lower your intensity to a moderate pace (not slow) for 45 seconds. Then repeat the 15-20 second burst. Perform this series of intervals for 20 total cycles, then cool down for 10 minutes.
Do not perform HIIT on consecutive days. Three other days of the week perform moderate intensity sessions for 40 minutes if possible. Three HIIT sessions per week would also be fine, but I want to make sure your energy levels don’t get overly impacted as you reduce calories.
As far as your schedule, the following is one good way to arrange it:
Mon. – Strength training followed by moderate intensity cardio
Tues. – HIIT
Wed. – Rest
Thurs. – Strength training followed by moderate intensity Cardio
Fri. – HIIT
Sat. – Brief strength training session followed by moderate intensity cardio.
Best of luck! Remember you can always talk with one of eDiets registered dieticians about your calories versus activity if you’re a member.
Thanks, Nati!
Please consult with your physician before starting any exercise program.
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question answered here next week! And if you missed last week's column, read it here.
When it comes to losing weight, the more you know, the more you lose. eDiets has more than 20 personalized plans and a team of nutritionists and fitness professionals ready and eager to tackle your extra pounds. Click here to start losing today!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Raphael,
I am a 42-year-old woman. I have been exercising the last 12 years. I recently increased my daily intake of calories and as a result I’ve gained fat around my waist.
I have been doing interval training to lose weight, but I need to know how often I should do them during the week to avoid overtraining. How can I arrange my strength and cardio training during the week? -- Nati
Nati,
Thanks for sending in your question. The first thing I recommend is to reduce calories to just below maintenance. A slight caloric deficit will be necessary to eliminate the added body fat you’ve gained. I don’t know by how much you’ve increased calories, but remaining at the current level will not produce the results you seek.
As you probably know, cardio interval training, also known as High Intensity Interval Training (HIIT), mixes intense bouts of cardio with moderate bouts in the same session. It is one of the most effective ways to burn fat! Many people spend hours and hours on cardio machines when they could be making faster progress by implementing intervals.
Several studies have shown that HIIT burns fewer calories when compared to lower-intensity, higher-duration cardio. However, the studies also showed that skin-fold loss was greater with the HIIT group than in the longer-duration group. This means that not only did the HIIT group lose more fat, but they also spared more muscle tissue by burning less overall calories. Ultimately, this means a faster metabolism and potentially tighter-looking body, so you’re very much on the right track.
Your question about overdoing it is a good one because HIIT can be extremely taxing on the body when performed correctly. If overused, it can hinder one’s ability to fully recover from exercise sessions.
In your case, here’s what I recommend -- two days of HIIT per week using the following protocol:
Warm up for 5 minutes, then perform a 15-20 second burst at full intensity. At the end of the 15-20 seconds, lower your intensity to a moderate pace (not slow) for 45 seconds. Then repeat the 15-20 second burst. Perform this series of intervals for 20 total cycles, then cool down for 10 minutes.
Do not perform HIIT on consecutive days. Three other days of the week perform moderate intensity sessions for 40 minutes if possible. Three HIIT sessions per week would also be fine, but I want to make sure your energy levels don’t get overly impacted as you reduce calories.
As far as your schedule, the following is one good way to arrange it:
Mon. – Strength training followed by moderate intensity cardio
Tues. – HIIT
Wed. – Rest
Thurs. – Strength training followed by moderate intensity Cardio
Fri. – HIIT
Sat. – Brief strength training session followed by moderate intensity cardio.
Best of luck! Remember you can always talk with one of eDiets registered dieticians about your calories versus activity if you’re a member.
Thanks, Nati!
Please consult with your physician before starting any exercise program.
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question answered here next week! And if you missed last week's column, read it here.
When it comes to losing weight, the more you know, the more you lose. eDiets has more than 20 personalized plans and a team of nutritionists and fitness professionals ready and eager to tackle your extra pounds. Click here to start losing today!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Labels: fitness, fitness routine, hiit, interval training, Raphael
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