m33k's Fitness Profile

m33k's Journal

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  HIIT for cardio

  This may be a good thing to try in place of my usual 15min treadmill cardio. A link to the program: http://musclemedia.com/training/hiit_table.asp And a quote from the creator: "The important thing to remember is sprinting is a very intense exercise. If you haven't tried to sprint for 30 seconds since you were a kid, you're in for a shock. Don't take off like you're doing a 40-yard dash. A groundskeeper will likely bury you on the spot where you collapse. ***Thirty seconds of sprinting should get you close to halfway around a quarter-mile track.*** Although you should ultimately strive to push yourself to run at 90% of your maximum, pace yourself as necessary in the beginning. ... By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake."

  Posted over 3 years ago by m33k

  
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  Excerpt from Susan's article on Nutrient Timing

  Good tips to keep in mind on when to eat/hydrate before, during, and after a workout: "... In his research findings, Dr. Ivy identified a time span during which nutrition will impact an athletes ability to improve endurance, reduce muscle damage and improve recovery. Specifically: (1.) 30 minutes prior to exercise fully hydrate by consuming 14 – 20 ounces of water or electrolyte solution. (2.) During exercise fluids should be replenished every 15 – 20 minutes. And, not just water. A drink consisting of a 4:1 carbohydrate to protein ratio can increase endurance and limit muscle damage. (3.) 30 minutes post-workout is the window of opportunity where a muscle’s potential to rebuild peaks. Ivy suggests high quality protein and carbohydrates be consumed during this period. ..."

  Posted over 3 years ago by m33k