Expert: Bonnie Hardie - 6/4/2010

Question
Bonnie
I started doing a HIIT routine two weeks ago, as my regular steady state cardio workout was doing nothing to help burn off the extra fat I carry on my belly.BTW I am 50 in decent condition except for the belly.
After a week I was actually able to cinch my belt in a notch-havent done THAT for years. Diet was the same only differance was the new HIIT. BTW I do eat healthy and watch the carbs.
I am hoping you can answer three questions re. the HIIT?
You should know that I work nights from 4 to 12 pm.

1.I do it in the AM after a light breakfast of whole wheat toast.
Would it be better to do it before breakfast in a fasted state?

2. At about two pm I crash and need an hours nap.This does not occur on my rest days. Is this a side effect and why?

3. I am now doing it Mon, Wed, and Fri. Can I start doing it five days a week Mon to Fri? I always take the weekends of from exercise.

4. On the HIIT days my appetite increases. Most sites sayit should decrease appetite. I am usually not that hungry so I wonder if the HIIT is boosting my metabolism? Should I eat more or would that null the weight loss effects?

5.My current routine is on my treadmill. I run flat out on an incline for 45 seconds. Then I get off and do some stretching until I get my wind back. I do five sets of this-it lasts about 30 minutes. Is this OK or can you suggest an improvement?

Thanks!

Answer
Hello Gord,
Thank you for your question.
I think that you should be doing your HIIT workout before breakfast in a fasted state-doing HIIT after eating could be causing you to crash in the afternoon.
I do not recommend doing HIIT two days back to back-3 or 4 days with a days rest in between will prevent overtraining.
HIIT does boost metabolism-you can eat more if you are hungrier-just make sure that you are eating the right foods-more carbs and protein-less fat and sodium.
My suggestions for improvement include:
not getting off and stretching-lower the speed until you get your wind back.
You can do intervals of 45 seconds on and 45 seconds off-do not over exert yourself and run all out every cycle. You can cycle your intervals by running then walking fast.
Good luck,
Anymore questions-feel free to ask them,
Bonnie