fatWhat are the the best fast/slow ratios during a cycle for HIIT?
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Hi there Guys,
I'm wondering if there is any research on the best fast/slow ratios during a cycle for HIIT. I do HIIT on the treadmill in the form of 45 sec of nearly 18 kph and rest for the same at 8-10kph so its a 1:1 ratio but sometimes increase the rest to 90 secs (1:2).
To achieve best results, what's the best ratio? How many cycles will give the optimum increase in metabolism and fat loss? I do a 4 mins warm up and same of cool down afterwards so a whole HIIT workout lasts about just about 20 mins, is that ok?
Also, is it better to do it by itself or can you combine it with a weight day? Can a HIIT session by itself be enough as a cardio sessoin? I know that there is current research about that so I would be interested in the answers.
I'm wondering if there is any research on the best fast/slow ratios during a cycle for HIIT. I do HIIT on the treadmill in the form of 45 sec of nearly 18 kph and rest for the same at 8-10kph so its a 1:1 ratio but sometimes increase the rest to 90 secs (1:2).
To achieve best results, what's the best ratio? How many cycles will give the optimum increase in metabolism and fat loss? I do a 4 mins warm up and same of cool down afterwards so a whole HIIT workout lasts about just about 20 mins, is that ok?
Also, is it better to do it by itself or can you combine it with a weight day? Can a HIIT session by itself be enough as a cardio sessoin? I know that there is current research about that so I would be interested in the answers.
By Abs Alnouri
Fitness Professional
Fitness Professional
about 1 year ago
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The best 'fast' duration is between 15 to 60 seconds. Durations of 10 to as much as 4 minutes have been shown successful as the 'slow' interval in studies. Studies show it only takes four to ten 30-second sprints, with 4 minute low-intensity intervals in between resulted in body fat losses of over 12 percent in only six weeks. For each minute of exercise, this delivers over twice as much fat loss.
Even with elite athletes, about 5 to 7 minutes is about as much as can be done at full intensity. So basically, if you're doing proper, all-out HIIT, you can do as little as 5 intervals (assuming 60 seconds each) or probably an absolute maximum of about 15 (assuming 15 seconds each) for best resutls.
Nutritionist and Supplement Specialist