|It does not always have to be "all out", but 70% is probably the minimum for intervals - esp. for the non-obese.|
MIIT vs. HIIT: Can both be equally effective?
In this group of healthy sedentary (<1h/week of regular physical activity) women (n=30; age 18-40; BMI >35kg/m²) it did effectively not make a difference, whether the participants trained at a high or medium intensities.
As you can see in figure 1, over time, both workouts yielded the exact same increases in VO2Max (marker of cardiovascular fitness)., What is however significantly different is the slope and the general look of the VO2max graph.
MIIT hits HIIT, but...
... it is VERY likely that this is a "overweight woman phenomenon". After all, the heart rate was essentially the same regardless of whether the ladies worked out at an average intensity of 176W (MIIT) or 202W.
|Figure 2: Heart rate and workload develoment over the 12-week study period (Astorino. 2013)|
And what do we know about "intense workout"? Right, those are the true "cardio workouts" adaptation does not happen in the comfort zone and it does not entail weight loss (!) - I don't know how often I have to repeat that, but weight loss happens in the kitchen. You can only steer and promote what and how much you lose by working out... but that's the topic of another article.
|"Men are different women, too..." We all know that, but can we still train together or will women have to do cardio first, while men would be better off starting out lifting weights? (learn more)|
So don't put a spoke into your own wheels by trying not too look bad in front of a friend. Stick to your own tempo and use yourself as a reference to judge your progress - and if the latter looks like the orange graph in figure 2 (right) you know you are on track, no matter what the absolute wattage (or RPMs) say.
- Astorino TA, Schubert MM, Palumbo E, Stirling D, McMillan DW, Cooper C, Godinez J, Martinez D, Gallant R. Magnitude and time course of changes in maximal oxygen uptake in response to distinct regimens of chronic interval training in sedentary women. Eur J Appl Physiol. 2013 Sep;113(9):2361-9.