Alwyn's Hierarchy of Fat Loss question

Ciao · 11-30-2007, 12:48 PM

Can someone give me an example of an exercise that is considered AEROBIC INTERVAL TRAINING? I have trouble understanding the difference between that and HIIT.
By the way, I am referring to Alwyn's article on T-Nation called "The Hierarchy of Fat Loss".
Thank you anyone in advance.
Olga.

Lisa~ · 12-01-2007, 08:45 AM

Aerobic intervals are longer than anaerobic intervals. Tempo runs would be aerobic intervals. One-minute intervals with two-minutes recovery would be aerobic intervals. True HIIT has to have a very short interval if that interval is going to be performed using mainly an anaerobic energy system. An example of HIIT would be a 10-15 second sprint followed by passive recovery.

However, you'll tend to see the term HIIT used very loosely to mean both types of intervals.

DKing · 12-01-2007, 11:04 AM

Besides what Lisa mentioned another type of aerobic interval would be like a 2:1 or 3:1 work:rest ratio. Because of the less recovery and the longer interval you can't possibly spend the majority of your time anaerobic.

Danny

PowerManDL · 12-01-2007, 03:27 PM

HIIT intervals can be up to 90s/ 400m in duration, give or take, and still be maximally anaerobic. People tend to conflate intensity as a function of maximal speed, and int as a function of maximal anaerobic output, but the Tremblay study that got all this started used short (30s-60s) and long (60s-90s) intervals. Which makes sense, as glycolytic-anaerobic metabolism can carry activity for 90-120s of continuous activity. Shorter sprints would be more alactic, which is the "pure power" zone, and the area I tend to keep away from in sprints.

I distinguish the two by perceived exertion. HIIT is a "5" (on a scale of 1-5) in the given time bracket. Think of this as hitting your best time in a given distance; or if using a treadmill etc, your best distance in a given time.

Sub-maximal anaerobic work and straight-up aerobic work would be appx. 3-4 and 2-3 on that scale, respectively.

For general physique purposes I tend to lean more towards extensive tempo runs and occasional long-interval HIIT as opposed to short-interval HIIT unless you have no particular concerns for strength training and/or have some particular need for that kind of endurance.

Ciao · 12-01-2007, 05:58 PM

So, what the heck have I been performing when I do Alwyn's intervals (NROL) in this scenario: 1 min at 160 bpm with 2 min. recovery,, considering my MHR is 180. The highest I've got my HR is 168 and that's when I get a tingling,burning- like sensation in my legs. Pardon my ignorance and thanks for sharing your knowledge.
Olga.

Ryan Zielonka · 12-02-2007, 12:03 AM

Quote:

Originally Posted by Ciao

So, what the heck have I been performing when I do Alwyn's intervals (NROL) in this scenario: 1 min at 160 bpm with 2 min. recovery,, considering my MHR is 180. The highest I've got my HR is 168 and that's when I get a tingling,burning- like sensation in my legs. Pardon my ignorance and thanks for sharing your knowledge.
Olga.

That fits the profile for HIIT, presuming you're performing said activity at your maximal capacity for that 60s duration.