How much can hiit raise metabolism?

banshee707 · Mon, February 23rd, 2009, 11:34 PM

I'm sure it can vary a lot, but is there a general idea on how much hiit can raise the metabolism?

Thanks

zenpharaohs · Tue, February 24th, 2009, 12:38 AM

Quote:

Originally Posted by banshee707

I'm sure it can vary a lot, but is there a general idea on how much hiit can raise the metabolism?

A surprising amount. It depends on exactly what protocol you use, and what sort of training state you are in, but in one test I did a few years ago I did about 15 minutes of intervals and ended up burning something over 600 Calories over the next couple of hours, as opposed to the 220 Calories I would normally burn over two hours.

Speedster · Tue, February 24th, 2009, 02:09 AM

Quote:

Originally Posted by zenpharaohs

A surprising amount. It depends on exactly what protocol you use, and what sort of training state you are in, but in one test I did a few years ago I did about 15 minutes of intervals and ended up burning something over 600 Calories over the next couple of hours, as opposed to the 220 Calories I would normally burn over two hours.

How'd you measure that, Zen?

I assume your HIIT was in lifting form? 78,000 deadlifts in 40 minutes?

Azure · Wed, February 25th, 2009, 09:43 PM

IIRC, he measured it by just wearing his heart rate moniter for a few hours more after the workout.

zenpharaohs · Thu, February 26th, 2009, 12:29 AM

Quote:

Originally Posted by Speedster

How'd you measure that, Zen?

I assume your HIIT was in lifting form? 78,000 deadlifts in 40 minutes?

I used the heart rate monitor. You have to wear it on a rest day at about the same time to get a baseline, then you have to wear it during the workout, and then you keep wearing it until the EPOC wears off. Then you take the Calories burned on the workout day and subtract the baseline Calories to get the Calories (work + EPOC) due to exercise.

In that case, the workout was four or five quarter mile sprints (just about my top speed) at on a treadmill with a two to four minutes rest between.

Deadlifting is also excellent cardio. Last time I went for reps over that sort of time period I think I got 120 reps at 315# in an hour.