HIIT - How Many Times Per Week?

Pumpatron · 05-15-2005, 06:27 PM

I lift 4 times per week (Monday, Tuesday, Thursday & Friday) and I would like to include HIIT into my routine. When is the best time to include this and how many times per week as I don't want to lose any muscle, just bodyfat. Would including it on my off days be overtraining?

Thanks, Pump!

Crazytall · 05-15-2005, 08:40 PM

As long as you are taking in PLENTY of protein, and not overdoing the HIIT sessions (10-15min MAX) excluding warmups + stretches, you should be fine doing HIIT on your off days.

Pumpatron · 05-15-2005, 09:09 PM

Thanks a lot mate... Have you had any experience with this?

**antihero** · 05-15-2005, 11:13 PM

Heres a few sites that may be able to help....

http://www.youronlinefitness.com/Fit...l_training.htm
http://www.wsu.edu/~strength/hiit.htm
http://www.musclemedia.com/training/hiit.asp
http://www.sportsci.org/jour/0101/cf.htm

badboyslayer · 05-21-2005, 04:18 AM

It really depends on the type of training you use and how exhaustive your workouts are. Try doing HIIT once a week and increase it until you find what works best for you.

I find doing HIIT more than twice a week becomes too much for me in terms of CNS exhaustion and really burns up my calves so I do some steady state cardio as well.

**EME** · 05-21-2005, 04:31 AM

Pumpatron,

Be sure to allow at least one day per week as a total off day.
Your body needs time to recover, and if you are training 7 days per week for an extended period of time, you will start moving backward instead of forward.

To begin with, I would try adding in HIIT sessions on Wednesday and Saturday.

Closely monitor your progress and take note of how much weight you are losing weekly, as well as noting your changes in body composition

If you are losing too much weight or feel that you are losing muscle, back off to just one HIIT Session on Wednesday, leaving both Saturday and Sunday as off days.

Start there and let us know how you progress.
Let me know if you need any additional help and good luck with your training.

- EME

Quote:

Originally Posted by Pumpatron

I lift 4 times per week (Monday, Tuesday, Thursday & Friday) and I would like to include HIIT into my routine. When is the best time to include this and how many times per week as I don't want to lose any muscle, just bodyfat. Would including it on my off days be overtraining?

Thanks, Pump!

Pumpatron · 05-21-2005, 05:03 PM

Well I've decided to start doing Max OT this Monday and incorporate their cardio into my routine so I'll see how that goes and I'll keep a journal.

Thanks anyway!

05-15-2005, 06:27 PM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	HIIT - How Many Times Per Week? I lift 4 times per week (Monday, Tuesday, Thursday & Friday) and I would like to include HIIT into my routine. When is the best time to include this and how many times per week as I don't want to lose any muscle, just bodyfat. Would including it on my off days be overtraining? Thanks, Pump!

05-15-2005, 11:13 PM	#4
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Heres a few sites that may be able to help.... http://www.youronlinefitness.com/Fit...l_training.htm http://www.wsu.edu/~strength/hiit.htm http://www.musclemedia.com/training/hiit.asp http://www.sportsci.org/jour/0101/cf.htm __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

05-21-2005, 04:18 AM	#5
badboyslayer Amateur Join Date: May 2005 Posts: 68 Recipes: 0 Rep Power: 4	It really depends on the type of training you use and how exhaustive your workouts are. Try doing HIIT once a week and increase it until you find what works best for you. I find doing HIIT more than twice a week becomes too much for me in terms of CNS exhaustion and really burns up my calves so I do some steady state cardio as well. __________________ "There are powers inside of you which, if you could discover and use, would make of you everything you ever dreamed or imagined you could become" - Orison Swett Marden "When I disagree with a rational man, I let reality be our final arbiter; if I am right, he will learn; if I am wrong, I will; one of us will win, but both will profit" - Ayn Rand Die Young. Die Strong. Dianabol NIGHTHEAT@hushmail

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05-15-2005, 08:40 PM	#2
Crazytall Amateur Join Date: Apr 2005 Location: Florida Posts: 64 Recipes: 0 Rep Power: 7	As long as you are taking in PLENTY of protein, and not overdoing the HIIT sessions (10-15min MAX) excluding warmups + stretches, you should be fine doing HIIT on your off days.

05-15-2005, 09:09 PM	#3
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Thanks a lot mate... Have you had any experience with this?

05-21-2005, 05:03 PM	#7
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Well I've decided to start doing Max OT this Monday and incorporate their cardio into my routine so I'll see how that goes and I'll keep a journal. Thanks anyway!