It does not alternate exercises and it is not a combination of strength and aerobic activities. Check out posts from Mark McLaughlin and Joel Jamieson. They explain it well. It easily fits into the low intensity/active recovery aspect of CF’s approach. It is designed to help restore mitochondria. James Smith has also discussed similar methods.
HICT primarily focuses on restoring mitochondria in intermediate fibers. There are methods that target slow twitch fibers and fast twitch fibers.
You mentioned somewhere about wanting to lower your resting heart rat. The key to doing that is low intensity work. If you read some of Mark’s material , you will see the key is alternating days of activity with a heart rate of 100-120bpm with days at 120-140bpm (Joel recommends 100-130 and 130-150, I think). If you will do that consistently for several weeks, you will see a difference.
I started emailing Mark years ago. He has a lot of knowledge to share and has a lot of hard to find resources.
My RHR is slowly improving after completing a short aerobic block. This morning using bioforce my RHR was 60 and HRV 77.3. I was doing two days of ext tempo and two days of cardiac work (keeping Hr 130-150) for 30mins. I wanted to get my RHR to low 60’s and Hrv 70+ before moving to a strength block… I spoke with Mark back in 2006-2007, very nice guy and helpful.
I try not to think about the tempo and cardiac work improving my sports performance because it’s very difficult to do. If I put the focus on general health and living long it’s much easier to complete.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment
Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT
ACSM’S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8–13
Extracts from the above:
“HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs”
“Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.”
I am not sure if this proves either of us is right, or just that the definition of HICT may not be an absolute.
I would consider it to be medium level intensity effort. BTW I am not trying to split hairs. It`s a long time ago, but my HR in circuits used to be in the MaxHr.80% + range, but I suppose that depends on how energetic the exercise selection is for the individual. Eg crunches (low HR affect) versus squat thrusts(hi).
HICT Effort levels and durations have many similarities with the VO2 max protocols proposed by Veroniqe Billat for runners.
Agree with all the comments about low intensity training reducing resting heart rates. My experience was that doing 3 steady state relaxed runs of approx 45 mins + 1 tempo session per week reduced my resting HR from around 50 to about 42.
Actual heart rate to use can be calculated as % of max (preferably modified using Karvonnen formula) although the 100-140 above are definately in correct ball park.
We are talking about two different things. The HICT I am referring to is High Intensity Continuous Training. The difference between Circuit and Continuous helps explain how the method I’m referring to can help the mitochondria.
Different adaptations occur for the heart with the different ranges. I don’t think the modified Karvonnen method is needed in this case since the research is pretty clear on what adaptations occur and with what heart rates. It’s not that the Karvonnen method is bad or wrong, just more work than what is needed in this specific case.
Here is a useful paper on proximal hamstring tendinopathy. They are saying to avoid anything that combines tension with compression of the tendon. Basically that’s anyhing that works the hamstring while the hip is flexed (stretching, cycling, lunges, running uphill, accelerations, all forms of deadlifts, low bar squats…). Rehab exercises should work the hamstring while the hip is neutral or extended (bridges, standing or prone hamstring curls, supine planks, etc.).
I had problems with all the exercises listed except with the cycling. I seem to be an outlier in this treatment but found the cycling to be agood tool in keeping base fitness up while I couldn’t run due to the tendonopothy.