I'm just starting NROL Break-in and plan to weight train 2 days per week. My ultimate goal is fat loss, so I'd like to do some kind of energy systems work on three of my "off" days per week as well during BI.
Problem is I've had some difficulty recovering from my BI workouts, so I don't want my cardio/HIIT to interfere with my NROL weight training.
How would you all recommend a beginner integrate HIIT/energy systems work into NROL Break-in?
After trying this in my first week, I think I may be overdoing it. I've heard that HIIT recruits the same fast twitch fibers that weight training does, so what then? Steady state cardio?
Just remember that HIIT is relative to your level of fitness and dependant on whatever else you are doing in life (BI, work, sleep/lack of sleep). Go with a break in for your HIIT, too.
Maybe Wed or Sat for your schedule. Up the intensity over a few weeks. As you get better, consider adding another day of HIIT. 3 days of HIIT is a lot.
For another day or two, cardio should be fine, but don't overdue that, either. It's good to get things moving, somehow, everyday or so.
Focus on the weights and the recovery, first. Then, the HIIT, second. The rest is just bonus goods until you are fully broken in.
You may even want to add in another weight training session instead of doing 3 sessions of HIIT. The FL programs leaving me huffing and puffing much like the HIIT.
Great question. I also incorporate HIIT or other interval training into my strength program using a spin bike exclusively (due to a non-union fracture of my left tibia, I can't run). However, I have been hitting my legs pretty hard (haven't we all?) and find that I can't get my heart rate up enough to really get the full benefits of HIIT. In other words, my legs haven't fully recovered from the prior day's workout (I only do cardio on non-lifting days) and I can't push them hard enough to get my heart rate above 80% of my max.
I'm contemplating the purchase of a Concept 2 rower to mix up my upper & lower body cardio routines, maybe that will help.
Just like weight training, you have to work the HIIT sessions into your routine slowly. I went through the same thing when starting NROL, and I was also doing 2 BI sessions per week. It worked best when I did my HIIT the day after BI sessions (it seemd to help the soreness by warming up the muscles), and I wouldn't do anything the day before a BI workout. I'd do one extra HIIT session on the weekend, so I'd have 2 off days per week. It went kinda' like this:
Monday: off
Tues: BI A
Wed: HIIT
Thur: off
Fri: BI B
Sat: HIIT
Sum: HIIT
I think three days of HIIT is a little bit much. I agree with LD though that getting things moving in some way almost every day is good. So I suggest using one of the days you currently have designated as a HIIT day for soft tissue and mobility work. You can get your heart rate up still by doing something along the lines of Eric Cressey's Cardio Confusion. The idea is to do all the corrective work that's applicable to you, including a few things that get your heart rate up, maybe add in some extra core work, and then just get moving. It's a much easier day than any of the others (the Break-in workouts or the HIIT days) but it gets you moving as well as helps you recover.
Here's a chart showing a good break-in HIIT program. You could also start off for the first 4 weeks on doing steady state cardio. Like on week one go for 20-30 minutes at 70% HR max, week two go for 20-30 minutes at 75% HR max and week three go for 20-30 minutes at 80% HR max. Week 4 go 20-30 minutes at 85% HR max. By week 5 you should be well ready and able to do HIIT intervals in progression as the chart shows. I hope this helps. http://www.musclemedia.com/training/hiit_table.asp
Sometimes after NROL workouts I can do HIIT, and sometimes not. I usually sit down and read a mag for 10 minutes, before I decide not to do HIIT. So my recommendation is that you just have to pay attention to how you are feeling.
I'm limited to Mon-Fri, so weekend gym workouts are out, though I usually go for a 30 min walk on saturdays.
When I move to FL-1 I'd start weight training on three days and Cardio on the other two maybe?
I like that plan. It spreads out your lifting days and puts HIIT after, not before a lifting day. Looks good. If you need ideas for how to structure that mobility day, let me know. I also like doing some light cycling before you start the mobility work. Just keep it to a pretty short duration. It's not the main focus.
Thanks, Lisa. I think this is what I'm going to go with. Side note: the intensity on the HIIT days won't be that high to start. I'll gradually ramp up. It's a delicate balance for sure. I don't want to overdo it, get wicked DOMS and then skip workouts. But I also want to see some early fat loss results.
Lisa-About the mobility work: How would it differ from the mobility circuit we talk about in this earlier thread.
Sometimes after NROL workouts I can do HIIT, and sometimes not. I usually sit down and read a mag for 10 minutes, before I decide not to do HIIT. So my recommendation is that you just have to pay attention to how you are feeling.
This is great advice.
Giving yourself a chance to recover for a few minutes is a great idea. Sometimes, I'm so wiped out after lifting, but I get home and realize that I could do my intervals now that I'm rested a bit.
Thanks, Lisa. I think this is what I'm going to go with. Side note: the intensity on the HIIT days won't be that high to start. I'll gradually ramp up. It's a delicate balance for sure. I don't want to overdo it, get wicked DOMS and then skip workouts. But I also want to see some early fat loss results.
Lisa-About the mobility work: How would it differ from the mobility circuit we talk about in this earlier thread.
Wow. What a great thread!
It wouldn't differ at all. We covered some good info in that thread.
HIIT Integration into NROL
Linear Mode
