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post #11 of 18 (permalink) Old 11-30-2008, 10:35 PM
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I dont think you can change the amount of fast or slow twitch muscle fibers you have. I would think guys with more fast twitch muscle fibers would be really explosive guys who are more apt to get tired faster and slow twitch guys may not have the explosive power as guys with more fast twitch fibers but probably have better conditioning. Everyone has both fast and slow twitch fibers though and like mentioned before a perfect mma athlete would probably have a nice happy medium.
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post #12 of 18 (permalink) Old 12-01-2008, 10:12 AM
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Most sprinters typically do more lifting then marathoners.

The reason for the body type of distance runners is due to the wasting away of the body during lone endurance sports. After marathons, triathlons or centuries, most endurance athlete lose a lot of muscle and bone mass.

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post #13 of 18 (permalink) Old 12-01-2008, 04:23 PM Thread Starter
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That makes a lot of sense cyclist, i cant believe i didnt realize that the body would eat itself at some point during the long run for fuel dropped the ball on that one.

West coast could you give me any more details on your HIIT workout?

1 X 200m @ 40%
1 X 200m @ 75%
what does that mean? 200m at 40% effort/speed? or something along the lines of that?
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post #14 of 18 (permalink) Old 12-01-2008, 07:27 PM
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Quote:
Originally Posted by WestCoastPoutin View Post
I used to run track. Sprints and long jump.

Our training was always HIIT.

If you have a track close to you, this is pretty challenging but I never got bored of it:

1 X 200m @ 40%
1 X 200m @ 75%

Do that 8-12 times.

Take a 60-75 second walking break between every 4 sets (after every 4th lap of a 400m track).

It hurts but its good. If you do this too often however, you will lose a lot of weight. Im not sure if thats what you want to do.

good luck
Could you repeat that without the metric for those of us who run on a treadmill? TIA


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post #15 of 18 (permalink) Old 12-01-2008, 07:57 PM
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Quote:
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Could you repeat that without the metric for those of us who run on a treadmill? TIA
Hi swpthleg,

I try doing it on a treadmill when Im on the road. The way I do it is:

30 seconds @ level 8 (approx. Im not sure how all treadmills work)
45 seconds @ level 4

Do that 4 times then drop the level down to 2 or even 1 for 60-70 seconds.

Repeat the whole process one or 2 more times.

I always have a very small incline on the treadmill as well.

Also, if you've never done HIIT with running, I suggest starting with 10 or 15 seconds @ 80% and 30-40 seconds at 40%. Its VERY different than jogging and it feels like you're working a whole new set of muscles.

Again, beware the weight loss. This stuff burns fat like crazy if you do it properly. It confuses the hell out of your metabolism so in order to compensate, your metabolism just works hard all the time. I read that after a proper HIIT workout, your body can keep burning calories for up to 24H after the workout. At least, that's what I read online. And the internet NEVER lies!

Last edited by WestCoastPoutin; 12-01-2008 at 08:00 PM.
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post #16 of 18 (permalink) Old 12-12-2008, 02:40 PM
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Quote:
Originally Posted by Cdol View Post
That makes a lot of sense cyclist, i cant believe i didnt realize that the body would eat itself at some point during the long run for fuel dropped the ball on that one.

West coast could you give me any more details on your HIIT workout?

1 X 200m @ 40%
1 X 200m @ 75%
what does that mean? 200m at 40% effort/speed? or something along the lines of that?
Hey Cdol, I dont remember if you got my PM or not.

The percentage means effort, because at one point, your speed will clearly diminish.
You might start your first 200m @ 75% anywhere from 40 secs to 60 seconds, but you're 8th one might be 50 to 70 seconds.
The 75% is just running, on the tip of your toes like a sprint, without hitting a sprint.
The 40% is running more jogging style/more flat footed, and should be done at a speed where you can catch a bit of your breath back before your next 200m.

This is tough on the shins (got lots of shin splints doing track) and should only be done if you're already in decent running shape.
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post #17 of 18 (permalink) Old 12-12-2008, 06:22 PM Thread Starter
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Yeah man, i cycled it in a few times already and the intensity is great. I love the wear and tear feeling later or the next day, lets me know i worked hard!
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post #18 of 18 (permalink) Old 12-12-2008, 07:14 PM
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Originally Posted by Cdol View Post
Yeah man, i cycled it in a few times already and the intensity is great. I love the wear and tear feeling later or the next day, lets me know i worked hard!
Good stuff man. I know, the burn stays with you throughout the day or even into the next day. Happy you're doing it.
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