Consecutive Days training and HIIT Vs Flat out

Martian Martin

Hi,

Just looking to see if anyone can throw some light on these questions.

1. I want to continue be able to go to the gym daily and put in 2hours
but I have been told that working the same groups of muscles on consecutive days will at best diminish returns and at worst cause injury.
- My question is, as I am a just a beginner (lifting machine weights of only 37kg) can I really do any damage or impinge my progress with weight loss or is that being overly cautious? So far I have not had any problems with it but would more worried if I am diminishing the returns I am getting.

2. Which do you guys think is better for burning off calories i.e losing weight to be ..
On a Cross trainer at at level 3 at 60 rpm for 5 mins then going up to 75rpm for 1 minute then back to 60rpm for 1 minute (repeated to span to 10mins) OR
On a Cross trainer at at level 3 at 60 rpm for 5 mins then going up to 75rpm and staying at that for the remaining 10mins?

I would have said going at 75rpm for the whole last 10mins as it seems harder but I have heard that the minute by minute (HIIT?) interval way is better for burning off more calories and therefore better for losing weight - which is my only Goal with all this.

Thanks for your answers.

Colm_OReilly

Weights Machines won't give you nearly as big a bang for your buck as free weights, and using compound (whole body) exercises. That'd be the first thing I'd change.

Also, you don't need 2hours in the gym, I'd say you could get a more efficient and productive program with less time there.

As for working on consecutive days and not seeing returns, as a novice trainee that's probably not a factor. As you advanced, your training program will beed to be adjusted but at the moment as long as you can keep upping the weights and intensity you're okay.

On the CrossTrainer, if you can sustain the 75 rpm then you're not doing HIIT, you're simply working out at a heavier pace. High Intensity intervals should be unsustainable past the minute mark (or whatever interval you're using).

Martian Martin

Colm_OReilly wrote: »

Weights Machines won't give you nearly as big a bang for your buck as free weights, and using compound (whole body) exercises. That'd be the first thing I'd change.

Thanks - will look to do that soon. Why do free weights work better as a matter of interest?

Colm_OReilly wrote: »

On the CrossTrainer, if you can sustain the 75 rpm then you're not doing HIIT, you're simply working out at a heavier pace. High Intensity intervals should be unsustainable past the minute mark (or whatever interval you're using).

No, that was my question really I suppose. For calorie burning, are you better off going
75RPM for all 10mins
or
60RPM for 1 min then 75RPM for 1 min

In other words, which burns more calories? HIIT or going at a heavier pace consistently?

jeff lebowski

Going at a heavier pace consistently would burn more calories. If you were driving your car for 10 miles, you'd burn more petrol doing 10 miles at 75mph instead of doing 60mph for 5 of them and 75mph for half of them.

However, starting out it might be difficult to maintain a fast pace for 10 straight minutes without recovery periods.

For time efficient workouts that would burn a lot of calories you should look into a kettlebell class. There were some posts recently if you do a search plus a few lads on here run courses and classes.

Martian Martin

ttt for more opinions

Colm_OReilly

Free weights are more challenging, working you harder. Harder work --> stronger muscles essentially.

Martian Martin

Colm_OReilly wrote: »

Free weights are more challenging, working you harder. Harder work --> stronger muscles essentially.

Thanks - should I continue to use the same size weight that I am currently using on the machines when I start on the free weights?