Expert: Ken Alan - 6/4/2010

Question
Ken
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 the days I dont do HIIT, Tue and Thu. 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 say it 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
1.  It's personal preference.  Usually it's better to eat something both before and after the workout.

2.  Hard training [intensity] means you need more recovery/rest.  Your body is fatigued from the training, that is why you're tired and need to nap later in the day.

3.  You can do it 5 days a week, though high-impact activity is best done only 3-4 times a week alternating days to avoid potential injury from over-stressing the musculo-skeletal system.  Try lower-impact or non-impact activity on Tuesday and Thursday, so you can keep running for many more years.

4.  Appetite varies with each person.  Some people feel less hungry, some people feel hungrier.  High intensity training will generally increase metabolism.  Eating more will of course impact weight loss, but you also need to feel good and have energy for your workouts.  

5.  Walk during your recovery.  Then stretch at the end of your workout.

Hope this helps.