When to start hiit
Most People Do HIIT Cardio Wrong – How to Do HIIT
high-intensity interval training is a
whole different ballgame than what most
people think that it is and in this
video I want to give you a breakdown of
a what high-intensity interval training
really is but B what kind of car do you
should be doing when your intermittent
fasting or what you need to know to at
least make an informed decision okay so
the first thing I want to talk about
before I even get into anything that has
to do with fasting is truly give you the
breakdown of what high-intensity
interval training should truly look like
and what you're actually trying to
accomplish most people look at
high-intensity interval training it's
just this way to get a crazy long burner
just an awesome workout where you feel
like you just torched a bunch of
calories that's all fine and dandy but
it doesn't always elicit the best
metabolic response and it doesn't always
elicit the best body composition
response you don't always get the
desired outcome you may feel like you
accomplished something but that's not
because high-intensity interval training
is bad it's because most people are
doing it wrong here's the thing when
we're doing high-intensity interval
training we are activating the anaerobic
system of the body so I want you to
think of high-intensity interval
training cardio the same way that you
would think of weight training weight
training operates with the same
metabolic business in your body that
high-intensity interval training does
it's utilizing carbohydrates as a source
of fuel okay so what that means is
you're in that rep range of maybe six
reps all the way up to fifteen reps in
the weight room well it's the same kind
of thing that you're burning when you're
doing a high-intensity interval training
workout so let me give you an example of
what most people think it looks like
most people will go ahead and it'll do
like one minute of high-intensity
exercise and then one minute off then
they'll go back and they'll do one
minute on and one minute off and this is
great to gamify a process I understand
that it makes it easy but that's not how
the body works the body doesn't
necessarily know what one minute is or
what two minutes are the body just knows
when it's fully fatigued or not the
whole idea with high intensity interval
training is you need to 100% be pushing
it to the max and then recovering for
however long it takes whether it's
thirty seconds one minute two minutes to
be able to be fully recovered to give it
100
percent again so it varies from person
to person on how long the rest periods
should be it is absolutely not uniform
so for example you should be doing your
high intensity training all the way
pedal-to-the-metal for like 15 20
seconds it's quite honestly that's about
how much energy you have stored up in
your body to really perform at ninety to
a hundred percent if you're going longer
than twenty or twenty five seconds then
you're not pushing it at ninety or
hundred percent
plain and simple period you should be
going all the way then recovering as
much as you possibly need to to be able
to afford to push it 100 percent again
if you're going at one minute on one
minute off you're probably going
something like fifty sixty percent of
your maximum and then just recovering
for however long it takes that doesn't
really add up
we need to elicit the metabolic response
that we get when we would normally wait
train where we're going all the way to
failure okay so now let's talk about how
this applies with fasting when you are
in a fasted state your body is not
utilizing carbohydrates as a source of
fuel when you are fasted your body is
using ketones it's using fat it turns
fats into ketones when you are doing
high-intensity interval training you're
utilizing carbs now I hear a lot of
people talking about how Hellion since
the interval training is going to help
them get into a fasted State easier not
really the case you see once you're
already fasting your body just stores
the glycogen and puts it away it's not
like you have to burn through all your
glycogen first before you start burning
fat it's really just how long you are
going without eating before your body
starts using fat so it's not like you
have to drain your tank and then start
using fats it doesn't quite work all the
way like that although it does in some
cases but high-intensity interval
training isn't gonna get you to the
benefits of fasting any faster if you'd
like to do high-intensity interval
training it should simply be because it
feels good and because you want to get
the maximum heart rate benefits that's
all there is to it
I like hid because it feels good I get a
good mental response from it but if
you're fasting and you're just looking
to burn some fat you're probably better
off doing a little bit more of a
steady-state type of cardio I'm talking
like literally just 15 20 minutes at
like 60 to 70 percent of your maximum
heart rate that's going to oxidize fat a
lot easier and
maximizing the utilization of the ketone
bodies but if you are gonna do hit then
you're gonna want to make sure you do it
right and the thing is it is really good
right after you have some kind of high
carbohydrate meal that way your body can
actually use those carbs and put them to
good use so they don't get stored at all
but it's very important that you're
doing the high-intensity interval
training properly now when it comes down
to timing your cardio later in the day
if you are someone that cannot do cardio
in a fasted state you have to do it
after you have eaten well you're someone
that might respond too well to doing
high-intensity interval training as a
form of cardio but after you ate so that
would make sense only if you are doing
your cardio at the end of the day after
you've already broken your fast if
you're doing your cardio in the morning
while you are still fasted you have to
make an honest informed decision with
yourself what you are after are you
trying to burn more fat or are you
trying to get more of a mental benefit
so maybe mix it up a little bit
anyway food for thoughts and a little
bit of insight as to how high-intensity
interval training really works when it
comes down to the metabolism as always
keep it locked in here on my channel and
I will see you in the next video
