Again I will ask what your goals are. If you goals are fat loss, then whether you get the maximum out of the weight portion is not really relevant boosting your metabolism is.
HIIT stands for High Intensity Interval Training.
I prefer sprints. Of 1 minute full sprint as fast as you can,a and then 30 seconds at a moderate walk. alternate that way for about 10 minutes.
But if you are just starting out a 1:4 ratio may be needed and work your way down.
Again it all boils down to what you are trying to accomplish.
HIIT has been shown to raise metabolic rate for 24 hours after the exercise. Long Slow Distance of a duration of 45 or moreminutes only raises metabolic rate for the duration of the exercise.
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eXcessiveFORCE.
If you must use force, make it excessive.
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