No need for aerobic base...

**Q mystic** · 02-16-2006, 12:40 AM

Looked at some studies...1 group hiit, 1 group traditional continous, 1 group control.

hiit scored higher for anaerobic AND aerobic progress than the trad continuous.(even suggested that marathoners train some hiit.)

So why do olympic judoka and boxers train continous in the off season? Thanks.

**Q mystic** · 02-16-2006, 12:42 AM

Found 2 studies claiming this.

LCDforMe · 02-16-2006, 01:26 AM

Where are the studies?

gotHEARTfighter · 02-16-2006, 02:57 AM

Quote:

Originally Posted by Q mystic

Looked at some studies...1 group hiit, 1 group traditional continous, 1 group control.

hiit scored higher for anaerobic AND aerobic progress than the trad continuous.(even suggested that marathoners train some hiit.)

So why do olympic judoka and boxers train continous in the off season? Thanks.

in training there is never 'no need'......because it works. off season? cardio adaptations deteriorate fairly quickly..... boxers dont really have an off season.

**Q mystic** · 02-16-2006, 09:50 AM

Quote:

Originally Posted by gotHEARTfighter

in training there is never 'no need'......because it works. off season? cardio adaptations deteriorate fairly quickly..... boxers dont really have an off season.

Amateur have an off season. They are supposed to run 3-5 miles in the off to build an aerobic base.

I'll post one of the studies. Maybe I am reading it wrong.

**Q mystic** · 02-16-2006, 09:51 AM

www.cyclecambridge.com/Smith-HIIT.pdf

deadlyshaolin · 02-16-2006, 11:28 AM

Q mystic, you might have misinterpreted the studies in question.

Basically, the review article you cited above argues that high-intensity interval training is superior to sustained, moderate to low intensity training. Meaning, running sprints with some rest in between is better (for your aerobic and anaerobic capacity) than simply jogging a few miles.

The review article did not say anything about training in the "off-season." I would assume that training in HIIT fashion during any off-season an athlete may have would be beneficial.

I thought it was cool that the 3rd reference cited in the review article is Dr. Tabata's original study, from which the Tabata protocol and "guerilla cardio" are derived.

**Q mystic** · 02-16-2006, 11:47 AM

Quote:

Originally Posted by deadlyshaolin

Q mystic, you might have misinterpreted the studies in question.

Basically, the review article you cited above argues that high-intensity interval training is superior to sustained, moderate to low intensity training. Meaning, running sprints with some rest in between is better (for your aerobic and anaerobic capacity) than simply jogging a few miles.

The review article did not say anything about training in the "off-season." I would assume that training in HIIT fashion during any off-season an athlete may have would be beneficial.

I thought it was cool that the 3rd reference cited in the review article is Dr. Tabata's original study, from which the Tabata protocol and "guerilla cardio" are derived.

Thats what I don't understand. My friend is a nccp level 2 boxing coach and has a junior world champ and a senior nat champ. He says that the nat boxing team is to run 3-5 miles in the off season to build an aerobic base. The article above however, says more or less, that HIIT would do better for your aerobic base than the 3-5 miles suggested for the nat team. So why the 3-5 miles of continuous? Thanks.

I'd ask him, but we had a 'falling out' since.

Ian Coe · 02-16-2006, 03:23 PM

I've always thought HIIT is very taxing compared to continous running, therefore it would be sensilbe to alternate between HIIT and continous. When you have no fights planned continous running to keep the base and switch to HIIT during the 6-12 week build up. If not you'd be constantly doing the HIIT, the body would atapt (yes I know, varying schemes, but for arguments sake) and you'd be draining yourself a lot for no 'real' reason.

Biggiebrother · 02-16-2006, 07:22 PM

BOTH HIIT/interval type training and some continous running are necessary.

The aerobic and anaerobic systems work together. Strengthen your aerobic capacity, it will help your recovery and endurance with anaerobic activity

My targeted cardio each week consists of

1 X long (12 kilometres) but still fairly swift run (4.30min/Kilometre)

1 X 300-400m interval session

1 X sprint repeats interval session or hill sprints

1 X Tempo run (4-5 km run at my anaerobic threshold which for me is aroud 3.30min/kilometre)

and of course on the heavybag i do some tough workouts including punchout rounds