HIIT or Steady Cardio? What's best for Beginners?

[GetFitn6]

HIIT is becoming big with so many people-including myself. I utilize a treadmill with a 20lbs vest at 15% incline going 8mph doing 1 minute intervals. The result-ripped.

Yet, is this a prescription for beginners? I train a lot of investment bankers who sit all day. Telling them to go sprinting would be a hazard. Pulled hamstrings and ruptured Achilles tendons are just waiting to happen.

Furthermore, HIIT is just as much mental as it is physical. Novices you have to admit, don't have the mental fortitude to do it right away. Sure you have your type A's who'll do anything. But most people have to build up to it.

My suggestion: Beginners should invest in a weight vest. The extra weight places a demand on your muscles to take in oxygen. This in turn will increase your fat burning enzymes. Start off the first two weeks around 5% of your body weight to get accustomed to the weight. Take it up to 10% for 4 more weeks while walking at a brisk pace for 30 minutes. Five to six days a weeks is a good recommended number of days to start.

I've had clients lose a ton of weight doing this. From here I'll transition them into HIIT training and their body's are fully prepared. More important is their mind is prepared.

 

[Jericho]

I would think more of it would be physical because most novices hadn't been doing any sort of exercises. For example, me. You put a vest on me that is 5% of my body weight and tell me to exercise and you threaten my heath, no matter the end good it could create. It might be a bit much to suggest this for everyone. I assume you mean this is a case-by-case situation instead?

 

[GetFitn6]

Yes. If someone were very overweight or clinically obese, their own body weight would be the resistance of their body's ability to take in oxygen. Their heart rate would zoom high as if they were doing HIIT training from that alone.

 

[Jay Farrant]

IMO I wouldn't put any extra weight on people whilst running/Jogging . The weight vest's are great and Im not doubting it works etc . Just I did allot of "Weighted" runs and Tabs
(Fast walks) and found it very stressful on your joints etc . people were always moaning about shin splints and a few people developed stress fracture's.

I havnt used a weighted vest to run ,so I wouldnt no exactly what its like on. Im just going on the fact of adding additional weight to a person running......

 

[GetFitn6]

IMO I wouldn't put any extra weight on people whilst running/Jogging . The weight vest's are great and Im not doubting it works etc . Just I did allot of "Weighted" runs and Tabs
(Fast walks) and found it very stressful on your joints etc . people were always moaning about shin splints and a few people developed stress fracture's.

I havnt used a weighted vest to run ,so I wouldnt no exactly what its like on. Im just going on the fact of adding additional weight to a person running......

Actually it's ankle weights you want to avoid. There are many studies especially with women that show it increases bone density.
In regards to fractures, progression is the key. Shin splints, fractures, etc. are overuse injuries from someone who performed too much too soon. I've never had a single client develop fractures or shin splints.
You have to assess the person's current fitness level and determine if it's appropriate or not. As I wrote earlier, very overweight or clinically obese are sugar burners to begin with and may not need the extra load as their bodies are challenged to absorb oxygen to begin with.