I have some questions regarding the article “The Hierarchy of Fat Loss” by Alwyn Cosgrove. I am not sure about the difference between Metabolic Resistance Training, which was described as working “every muscle group hard, frequently and with intensity,” and High Intensity Anaerobic Interval Training. Is “anaerobic” referring to strength training, since it is anaerobic? Or is it referring to bouts of cardio that are so intense that they are anaerobic? And finally, what is the difference between High Intensity ANAEROBIC Training and High Intensity AEROBIC Training? I appreciate your assistance.
Metabolic Resistance Training refers to lifting weights in such a way that your metabolism is raised for an extended period of time after you finish the workout. This is because you are, in effect, making your resistance training a cardio workout by keeping your heart rate elevated and introducing EPOC (Excess Post-Exercise Oxygen Consumption) to your body. This will cause your body to burn calories at a significantly higher rate following your exercise bout while it repairs and rebuilds the muscles fibers you just tore down. This is also referred to as the afterburn.
High Intensity Anaerobic Training refers to doing cardio workouts with intense short intervals of maximal efforts combined with recovery intervals. Anaerobic means “without oxygen” whereas aerobic means “with oxygen.” This means that anaerobic intervals can only be sustained for a very short period of time because your body is creating energy from non-oxidative sources. Sprinting as hard as possible for 40 yards is an example of an anaerobic interval. The energy systems used by the body during anaerobic efforts are the ATP-PC systems (up to 10 seconds of the activity) and the glycolytic systems (from 10 to 20 seconds after the activity is maintained).
Aerobic intervals, on the other hand, are still intense efforts, but they can be sustained for a longer period since they are not maximal efforts. They use a different energy system in the body (the aerobic system) in which energy (or ATP in the body) is created by the consumption of oxygen. An example of an aerobic interval would be one done at a 400 meter race pace.