Deleted member 5559
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I'm trying to organize some of the discussions and articles of HIIT and HIRT, A+A, Strong Endurance, MAF, etc. I'm trying to organize these training styles into a sort of continuum and the physiological adaptations that occur to better select the right tool for the job. I don't quite know where to start or the correct terminology but I'll take a stab at it using my layman terminology and see if it even makes sense to try and improve upon.
Slow Adaptation (Base)
Thoughts?
Slow Adaptation (Base)
LED or MAF (steady state): Expand the blood flow deeper into the muscles to oxygenate more tissue
Strength (<5 reps): Improve neurological connections to increase muscle force production
A+A (1:5, <10sec/~50sec work/rest ratio): Expand blood flow and improve neurological connections to increase muscle force production
Hypertrophy (5-15 reps): Increase muscle volume to hold more creatine/energy
HIRT (1:5, <30sec/~3-5min): Increase mitochondria density to produce more energy
Endurance (>15 reps): Improve resistance to acid
HIIT (1:<2, 20sec/40sec): Improve acid buffering
Fast Adaptation (Peak)Strength (<5 reps): Improve neurological connections to increase muscle force production
A+A (1:5, <10sec/~50sec work/rest ratio): Expand blood flow and improve neurological connections to increase muscle force production
Hypertrophy (5-15 reps): Increase muscle volume to hold more creatine/energy
HIRT (1:5, <30sec/~3-5min): Increase mitochondria density to produce more energy
Endurance (>15 reps): Improve resistance to acid
HIIT (1:<2, 20sec/40sec): Improve acid buffering
Thoughts?