HIIT - On or Off days?

[trainingtime]

i am in stage 1 of NROL4W - and I know it doesn't say to do HIIT training, but I want to add some in. Looking for some opinions...

1. Should I do HIIT after my weightlifting session or on my off days?

2. If I do HIIT on my weighlifting days - can I do some lower intensity cardio on my off days? maybe 30 minutes or so?

or

3. If I do HIIT on my off days - can I do some lower intensity cardio after weightlifting? 20 minutes or so?


thanks!!

[missjane]

This is mostly covered in Chapter 12: Extra Stuff to Do.

[Lost Dog]

Originally Posted by trainingtime

i am in stage 1 of NROL4W - and I know it doesn't say to do HIIT training, but I want to add some in. Looking for some opinions...

1. Should I do HIIT after my weightlifting session or on my off days?

2. If I do HIIT on my weighlifting days - can I do some lower intensity cardio on my off days? maybe 30 minutes or so?

or

3. If I do HIIT on my off days - can I do some lower intensity cardio after weightlifting? 20 minutes or so?


thanks!!

How are you differentiating HIIT vs the intervals in the program?

I'm not being facetious. Some people lump them together. Some people classify them separately. I don't think it's worth worrying about the semantics, I just want to know what you mean.

Either way, intervals and HIIT are both high intensity activities that need to be worked into your schedule so that you don't compromise your weight training.

Like Jane said, the "extra stuff to do" section has an example schedule where other high intensity activities (kickboxing, etc.) are layed out in the week.

[ZTAKPsi]

Before starting NROL4W I was doing a similar program called Turbulence Training. On weight lifting days you lifted first and then did HIIT for about 20 min. after each lifting session. After starting NROL4W I have kept up with that same routine. I do the Stage 1 lifting and then do about 20 min of HIIT after that. I will say...it's harder to do the HIIT after lifting in this program, but I've been able to do it. My entire workout takes about 45 min. On Tues/Thurs I do about 45 min. of "cardio" on various machines. I literally consider those my "easy" days even though I'm still dripping sweat by the end of each 45 min. Those days just don't compare. On Sat I usually Box or do Power Yoga and Sunday is my day off. I find I can do all of this just fine if I'm eating and sleeping properly.

If you don't feel up to HIIT on your lifting days, or feel like you'll get a better workout by doing HIIT on your "off" days, do it then. You can always do your 30 min of "cardio" on your lift days if that feels better for you and you feel like you need to get it in. I really think it's all up to how you feel and your overall goals.