HIT Training 101

              Aerobic activity is an erroneous misconception widely believed to be a superior means of developing cardiovascular performance independent of anaerobic activity.  Its name means, "with oxygen”, and is commonly assumed to be the most important aspect in metabolic development.  However, it is only one of many aspects.  Anaerobic conditioning (weight training) is one such aspect that is sorely overlooked in favor of aerobic conditioning.  Water, food, macronutrients, and others are many such variables that comprise different aspects that enhance metabolism.

              Not only is long-term damage accumulating in youthful ignorance to hip and knee joints but the truth of its effects will only be known in the older years of wisdom as the aches and pains surmount.  Aerobics is considered a steady state activity due to the duration of activity which allows for repetitive movement and prevents absolute muscular failure.

            The most optimal route to enhancing the cardiovascular system is through the muscular system.  It is the window through which the cardiovascular system operates.  What does this mean then?  It means that when you run, it is the persistent flexing of the calves, thighs and hamstrings that initiate activity.  The muscular system, therefore, places demands upon the subservient cardiovascular system to assist during the course of activity. 

            The aerobic-induced state of heavy breathing is the effect of the cardiovascular system and the operation of the muscular system is the cause.  All too often, it is believed that the cardiovascular system should be trained as an independent entity as though this were possible.  There is no such thing as an on/off switch to perform aerobic training independent of anaerobic training.  They are inextricably bound together. In other words, they are inseparable.  If the cardio effects of training are desired, then we must practice its cause, which is the strengthening of the muscular system.  If you run, you will engage the use of your legs.  If you swim laps, you will use your lats, chest, arms, etc. 

            What we are unaware of is the fact that this is resistance training on a larger and more difficult-to-exhaust scale.  It is forgotten that we run under the burden of the weight we already carry.  To further illustrate this, imagine running with a couple of fifty-pound dumbbells in each hand.  Our cardiovascular resources will be exhausted much quicker due to the newfound resistance of the dumbbells taxing the ill-equipped muscles.  This is the telltale sign that it is our muscular system that is lacking in strength and in turn, an underdeveloped cardiovascular system that has yet to adapt to the increasing demands.

The following truths operate in conjunction with High Intensity Training:

• High Intensity Training (anaerobic activity), when properly recognized as the cause of activity, enhances the cardiovascular system and its "aerobic effects”. 

• Reducing rest to 1 minute between sets and achieving absolute muscular failure will place great demands upon the cardiovascular system.

• The heart does not know what you are using it for, therefore, forcing it to comply with anaerobic activity allows it to serve at its optimal best by placing great demands upon it.  Pulses have been observed in excess of 220 beats per minute, lasting 30 to 40 minutes. 

• Eliminating steady state aerobic activity will preserve the integrity and health of your joints.

• Aerobics performed as a steady state activity places great demands upon the totality of our recuperative abilities, inhibiting muscular growth.

• A landmark study performed by McMaster University found that an extremely brief amount of time (6 min. per week) performing sprint training on cycles at 250% of VO2 max for 30 seconds, resting for 4 minutes and then repeating 4 times for a total of 2 minutes spent working out versus a high volume group who performed at 65% of VO2 max for 90 to 120 minutes a day and 4.5 to 6 hrs. per week showed no difference in the subjects ability to absorb oxygen.  The massive amount of hours spent in the high volume group brought about no additional benefits.  This study can be found in the Journal of Physiology 575 (2006): pgs 901-911, under the title, "Short-Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance”.