I've been wondering something. HIIT workouts are heavy on anaerobic work, in the same way that weight lifting is. Sprinters who rely on "HIIT" type workouts are cut and lean, endurance athletes doing more steady state and tempo cardio are often softer and even sometimes "heavy". Granted weights are weights and the body needs resistance in order to "grow" but in some way is HIIT like strength training? Why do sprinters get cut, even without a strength training routine, while their endurance friends stay soft, even though logging in more miles and hitting more of the "fat burning" zones? Diet aside, what makes the difference?

GREAT question!

Hey,

Good question. The main difference is the type of work being done. When you plod along on the treadmill doing stead state exercise you are working in an 'aerobic' state and once finished thats pretty much it in the way of using energy/calories.

When you do HIIT training however you are bringing an anaerobic activity into it. This raises your metabolism for several hours after the activity has finished. Thereby using a greater number of calories in total.

There are also other factors that come into it (depends how much science you want to talk about). For example a sprinter doing short burst, anaerobic sprints will have a hormone called HGH released into their system. This helps build muscle up and also maintains a high metabolism after intense exercise. However doing long duration steady state exercise releases cortisol into the body which has a catabolic effect.

I hope that helps a little.

Seb

I used to do a lot of sprinting along with long jump in my teens, and thinking back to it a lot of my training was based on a HIIT routine. Along with sprint training using hills to get working that bit harder I used to do a lot of plyometrics which built up a lot of muscle very quickly. back then 1991-1992 my trainer referred to the line "fast twitch muscles" I dont know if anyone refers to this term anymore but my trainer concentrated on getting me used to fast and explosive exercise.
It probably sounds daft but it was said to me and kinda makes sense. look at our close relative the Ape. very strong large muscles. however it doesnt spend hours working out in fact they spend a lot of the time sitting around doing nothing however when they do move its with explosive power pulling and pushing there own bodyweight with short and sharp bursts. so I kinda guess this is where we share when it comes to building muscle ie.. low reps heavy weight.
I apologise if this is really random just tell me to shut up and stop monkeying around.

Sprinters hold on and build muscle (anabolic) while endurance athletes release alot of cortisol from there long workouts. (catabolism)

Please tell us more. Where is the breaking point from one to the other? Is this a sustained heart rate issue?

Can I utilize my run to build muscle by slowing it down at particular intervals?

I'm guessing that catabolism means the breaking down of muscle, since that's what I heard one of the big differences is between endurance running and hiit. Marathon runners for instance look a bit more 'famished' than sprinters cause the body borrows from muscle tissue for that kind of running.

The Sprinters are doing very High intensity Interval training verse long sustained running causing there bodys to peak with HGH (human growth hormone) prob 8-10 times a day so any kind of resistance training is being amplified. Look at a lion or a tiger they do HIIT "Kills" and then fuel up and relax etc. The long distance runners bodys dont allow them selves to carry any additional mass/weight and their hearts prob hit 120-130 max where the sprinters are hitting 200BPM and then 1 and half minute slow down bringing the heart down to 110-120 then "Spiking" it back to a raging 190-200 BPM causing the body to release multiple secretions but the dominant one is HGH(surge).
To have the ultimate physique warm up a few laps in pool till nice and warm do 50% single breast strok 1 lap 50% butterfly 1 lap and then just start trying to catch flipper with butterflys for 1 lap at 100% then chill for 2 mins with arms above head and repeat 8 times you will be rewarded i promise

This is an ancient thread, but my $.02:

I think it's just because sprinters are more likely to lift. The distance runners I know who lift have decent muscle mass and are cut and lean.

Boxers incorporate distance running in their training (including heavyweights) and most don't lack muscular development and leanness

I think it is very difficult to compare the physiques of endurance athletes with that of sprinters as they have different body types, different age groups (usually), different physical demands, different training needs.

Sprinters: younger, focus on quick bursts, do not need extensive capillarization, focus on fast twitch muscles (which deteriorate with age), are highly penalized for excessive fat.

Endurance athletes: older, focus on having longterm production, need extensive capillarization, focus on slow twitch muscles (which continue with age), can carry excessive fat without major penalty in some sports (cycling, swimming).

As for training regimens, HIIT will benefit sprinters as it simulates their heart functions. A 200 meter running sprint, e.g., lasts a little over 20 seconds, just like a HIIT effort. I am sure HIIT benefits endurance athletes but not nearly as much as a 45+ minute effort does in developing capillarization and replicating mitochondria.

to make an extremely long and scientific response very short:

Aerobic exercise encourages your body to reduce muscle mass, increase fat stores, and lower your metabolism.

Anaerobic exercise encourages your body to build muscle which increases your metabolism, and forces your body to burn fat.



Who would you rather be?

Hmmm, comparing a 60+ scrawny person versus a man 1/3 his age and asking which you would like to be? C'mon!

Aerobic exercise encourages your body to reduce muscle mass, increase fat stores, and lower your metabolism.


You can't drop a bomb like this and not provide at least one reference. Let's see it!

It pretty much comes down to fiber type and training. How many marathon runners do power training in the gym? To be a sprinter you need to have a fast twitch fast oxidative fibre type, to be a good endurance athlete you need slow oxidative, slow twitch fibre type.

These two fibre types have different visual characteristics. Im with g8r80 its silly to try and compare them too much. Good question though, even if it is old

LMAO, I think you helped prove his point there, I dare say those athletes are about the same age. I've never seen a 60+ y/o represent his country

omg!!!

ok muscle man

I can burn up a marathon,,, let's compare me and you let;'s hole ourselves real close together for the photo shoot.

BUT- the original question was very good.

and nobody ever did answer, how I can use my long runs to help build more muscle?