steady state compared to HIIT cardio

[wlmcrae]

Hi all,

I've been lurking for awhile and am considering posting a log, as soon as I get over my 'stage fright'! I have enjoyed reading many logs (Mermaid, IcePrincess, etc.) and have got some good ideas from them.

Preliminary stats (as far as I know them):
5'6" tall, 138 lbs, 28%BF, hydration usually ranges 47-49%

Training (started beginning of October, 6 days/wk):
'Til yesterday, HIIT cardio 20 min. 3X week, alt. with weight training upper/lower split following Body for Life recommendations (12-10-8-6-12 reps with increasing weight on ex#1, 12 reps to failure on ex#2 per body part). Sassy, I'm a 'pink weights' critter right now - trying to move up!

Diet:
Working on keeping btw. 1050-1450 cal/day and making 1450 most days. Macros: protein 30, fat 30 carb 40 usually (I take flaxseed oil, which bumps my fat %) A typical day:

7am - 1 egg/1 egg white, scrambled
Flax fibre muffin, butter
1 tbsp flaxseed oil

10:30am - 1/2 cup cottage cheese, banana

12:15pm - Fruit SunBar

3pm - 1/2 chicken breast, apple

6pm - 1/2 chicken breast, 2/3 cup brown rice, salad w 1 T. dressing

120 oz. water/day, 1 cheat meal on Sunday

Goals: 22%BF, no loss of lean mass by April 1st, 2006

Medical Concerns: MVA as a teen created mobility issues due to ribcage and hip damage (I'm working with a massage therapist for these details!), fibromyalgia exacerbated by sedentary lifestyle, finally decided to JUST DO IT (get active, get fit, get a life!) and deal with the issues as they arise. Low blood pressure, low heart rate.

My question: as my cardio fitness has increased, I'm pushing harder to make target heartrate and 'get a sweat on'. In the last weeks, at 160ish HR and 18-20 minutes into the workout I get menstrual cramps (and I've got BAD ONES) even when it is not 'the time' and start bleeding like a period. I'm starting with a doc to figure it out but, in the meantime, how much steady state cardio (~130-140) do I need to equal 20 minutes HIIT?

 

[The Shadow]

How many cals were you burning HIIT??

YOu can hit bodyweght/10 CALS PER MINUTE on steady state

 

[mermaid]

I've been lurking for awhile and am considering posting a log, as soon as I get over my 'stage fright'!

Welcome to EF!! I know what you mean by stage fright but you get over it pretty quickly because logging really helps you stay focused. Don't be afraid to post up the bad days as well as the good - we all have them.

The girls here give great advice and are very supportive.

Good luck with your goals. I'll be reading We'll do this together!!

 

[wlmcrae]

How many cals were you burning HIIT??

YOu can hit bodyweght/10 CALS PER MINUTE on steady state

Sorry Shadow,

I don't know how to calculate calories burned on HIIT. I was following Body for Life setup - 2min @ effort level 5, 1 min at EL 6, 7, 8, 9, recover 1 min at 6 and repeat 3x, trying for 'kill myself on the machine' effort at minute 18 or 19 (level 10) then cool out. I was hitting 140+ HR by the first EL 7 and stepping up from there. I haven't been able to get over 170 HR for the last few weeks as my cardio fitness has improved.

For steady state then, 138 (my bodyweight)/10=13.8 calories per minute at 130-140 HR?

 

[wlmcrae]

Welcome to EF!! I know what you mean by stage fright but you get over it pretty quickly because logging really helps you stay focused. Don't be afraid to post up the bad days as well as the good - we all have them.

The girls here give great advice and are very supportive.

Good luck with your goals. I'll be reading We'll do this together!!

Thanks Mermaid!