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Should an old fat man start with HIIT?

by Bob
(Salisbury, NC)

I am 50 years old, 255 lbs and carry almost all of my weight in my gut. About a month ago I got serious about changing my diet and have done well at that. I'm eating about about 45 % carbs/ 35% proteins/ 20% fat. I hope to balance the carbs and protein further. My calorie totals range from 1800 - 2000 per day. I've lost about 20 lbs.

My work schedule has recently changed and I now have sufficient time (and motivation) to be working out daily. Several years ago I did the Body for Life diet and workout plan and did well at that. Now though, I would like to do even more efficient cardio workouts and believe HIIT is the way to go.

My concern is, should I start at the intensity levels required for an effective high intensity workout, or am I better off to follow something more akin to the BFL plan for a while.

I also am a little concerned about using the stationary bike. While following the BFL 12-week challenge years ago I decided I wanted to finish the last 2 weeks very strong and took a spinning class in the evening in addition to my morning workouts. This resulted in somehow hurting my low back. I nearly had to be carried out of the gym and completely derailed my workouts.

My plan is to purchase a heart rate monitor(HRM) and use it to determine the length of my active rest periods. My goal:
1: warmup 5 minutes
2: stretch 2-3 minutes
3: high intensity 30 seconds or until Hear Rate (HR) reaches 150 - 155
4: active rest until HR returns below 120 (probably as much as 3 minutes initially)
repeat steps 3 and 4 for up to 8 sets within 20 minutes
5: cool down till HR below 100

I intend to do cardio workout 3 days a week and resistance training another 2 (maybe 3) days/week

Is this a safe plan? Should I do traditional cardio training for a while until I am in a little better shape?

Am I relying on the HRM properly? (I've never used one before) Can you recommend an HRM or what features I should look for?

I look forward to your suggestions and advice.

Thanks,
Bob

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Should an old fat man start with HIIT?

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May 16, 2009
 Starting with HIIT
by: Greg

The first rule is to be safe, this workout is fine to start with as long as you listen to what your body is telling you.

I mention in the workout that its all about intensity. You get to choose how hard you go in your first week and its quite fine to test this out, go easy and see how you cope, you can then add intensity as you go.

As far as the stationery bike goes, if you are worried about injuring yourself find something else to use. Perhaps ask an expert at the gym to help you with the setup of the bike.

As for HRM, i am moving away from them in long term HIIT because they probably aren't the best at giving you the indications you need but for starting out your calculations seem fine. As you go with your workouts you will get a better idea of how your heart reacts to exercise and adjust the numbers accordingly.
Jul 24, 2009
 Ratios
by: Anonymous

yOU ARE ON THE RIGHT PATH, and I agree with you that I would change your 45 % carbs/ 35% proteins/ 20% fat to 40 % carbs/ 40% proteins/ 20% fat.

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