Hemlo anonsJust included high intensity interval training on days off, my energy and mood these days greatly improved, but I'm looking for reading your methods to achieve the high HR and benefits. I usually do sprints of 30" and a rest of 15" walking, like 8 - 10 times.Do you do them? How long have you doing them and what benefits did it bring you?
>>773329074x4 1-2 days a weekNormal liss between itYou do not need more, additional investment yields vastly diminishing returns while greatly increasing injury rate and fatigue.Yes fatigue matters more with cardio and combined training than with just lifting.
>>77332950What do you mean with 4x4? 4 sprints and 4 rests or 4 rounds of 4 sprints?
>>77332962It's just Norwegian 4x4 it's a HIIT protocol. It's not sprints. You can still do sprints but sprint training is closer to athletic drills. It will make you a more adept sprinter but it is not the holy grail of cardio this retarded and fat board makes it out to be. It's still a "training unit" and if you're trying to be conservative with them 4x4 is usually better in that slot for increasing vo2 max and improving things like resting hr if you care about that shit.
>>77332994>>77332907But sprinting really does give you great cardio. I spent a while mostly doing sprints (150 meter sprint, walk back 150 meters x 8) and my cardio was even better than when I was running 50+ km a week
BAD idea past the age of 25
>>77333154Then you were probably running wrong. Most competitive runners have varied training with some mix ofHIIT days or pace work to increase vo2 max and potential speed and drive some of those more difficult thresholds LISS days to push the boundaries of their endurance Easy days to prevent backsliding on adaptions because you lose them very quickly and give themselves an opportunity to recover from the other days.Then you have whatever plyometics or low volume resistence training to either correct something or maintain muscle mass.Varied but overall generalist approaches yield the largest net impacts for health and performance and if you're not actively competing there's not a reason to gear towards something more specialized.
Followup:The degree of specialization depends on the event. Something like a marathon or 100m is much more specialized than 5 and 10 k. The more specialized the event the more it skews the rest of your training. So I wouldn't do any of that if end goal isn't performance in that one thing.
>>77332907There's actually a lot of benefit for circuit training regarding HIIT because muscular endurance is localized, which is why a runner still gets tired whenever they try a different sport. Most of the "gains" actually come from muscular adaptation, not from VO2max like the common belief is. Research reinforces that it's likely that consistent running is training the leg muscle's ability more efficiently "use" oxygen rather than increasing VO2max. Athletes tend to have pretty awful VO2max scores on competition day due to their "peaking" programming causing excessive fatigue as a byproduct of reaching their peak performance. All the evidence pretty much debunks performance being primarily heart related. Specificity is the most important thing in athletic preparation.Sprinting is good but it's only training your legs. Assuming you're not an utter weakling and can do basic calisthenics for a decent of reps, there can be a lot of benefit to designing a calisthenics circuit that will build up a more generalized muscular endurance than sprints/running ever could. Designed around compounds, this would result with more general endurance than just doing curls and other single joint activities, which a lot of machine circuits are based on.If your only focus is still VO2max then long-slow is the best for it. Only long-term, low intensity training uses the oxidative systems, as HIIT (including sprinting) involves the oxygen-independent glycolytic energy system, an intermediate system between pure power and "aerobic" thresholds. Sprinters are buffer because they use the same energy system as strength trainees.As for a primary goal, if you just want to be stronger, buffer and not gas out immediately, then you want to strongly focus on strength training and HIIT (GPP) conditioning because those primarily involve the systems you want to train, rather than oxidative systems. Oxidative training only makes you good at long-slow and nothing else. I'm out of characters.
>>77333673To add on a little bit, the phenomenon of sprinting helping with long-slow runs can be traced down to several factors. this is despite not using the same energy system. 1. It's still developing the endurant capacities of the muscle (like more capillaries). This improves oxygen utilization.2. The first 25 minutes of a run has a mix of energy systems until you deplete the intermediate system and shift purely to the long-term system. When people talk about the first part of a run being hard and then hitting a "high", it's exactly this. Sprint training will make that first part of the run a little easier on the body but it's not going to improve the longer segment, which is why you can't grab a random elite sprinter and have them run an ultra-marathon.VO2max studies for longevity are poisoned by selection bias. You can be healthy with a low VO2max but low VO2max participants can be 300lb diabetics with heart disease, which brings the results down. Meanwhile, every high VO2max person is going to be a thin runner who doesn't constantly shove slop in their mouth, because a high VO2max is a specific type of trainee. You can still squeeze in a long-slow training session in a week but I stand on that point that people primarily want to be strong, muscular, and "fit" in that they don't gas out from regular movement (submaximal, multi-joint muscle contractions). It's up to the individual to determine what they care about.
>>77333673Thank you anon
