Please explain the differences

[Gobias]

I know there has been some discussion about the differences in these types of workouts, but I am still confused. I have a master list of all Cathe workouts and their premixes and categorize each workout, but still need clarification:

*Bootcamp (BC)
*Circuit
*Metabolic Weight Training (MWT)
*Peripheral Heart Action (PHA)
*HiiT
*Tabata

From what I gather, and I may be wrong, PHA is where you alternate upper and lower exercises at a fast pace to up your HR. MWT is where you use weights to up your HR (if you did the same exercises without weights your HR wouldn't get up much). HiiT is where you go all out for X seconds then rest for Y seconds. Tabata is the same as HiiT? Circuit is where you alternate upper, lower, compound, cardio sets. Bootcamp is the same as circuit?

As you can see, I am thoroughly confused. I know there may be some overlap in the definitions.

TIA!

 

[maddiesmum]

Your definitions look pretty accurate to me. There is slippage between categories. Tabata is like HiiT: the intensity lies in not doing the move for a full minute, but in doing it for a shorter time, taking a very short rest period and then repeating this sequence another 7 times or so. So, the effort is all out, for repeated short periods of time, with little rest, i.e., 20 secs work, 10 secs rest, repeat *7.

Really not a lot of difference between circuit and bootcamp, and once you get down to it, between circuit and MWT. After all, not much difference between Afterburn and some Cathe circuits. So ..... people might nit pick 'til the cows come home, but these are all, at heart, slight variations on a standard theme: different ways to provide intensity.

All are good. All provide variety. What's your fancy today?

Clare

 

[Jane Power-Grimm]

I agree with these descriptions Gobias and Maddiesmum. On a total body day when I want to also get a bit of a cardio effect/more fat burning, I choose between a Bootcamp, Circuit, MWT or PHAT workout. (I pick one of these on 'Metabolic Monday' in my weekly rotation. ) I see them on a muscle toning continuum from those that incorporate the most cardio to lesser amounts of cardio - going from Bootcamp (most cardio intensive), to Circuit, to MWT to PHAT (fewest cardio based moves).
-I personally consider Bootcamp and Circuit to be about the same. For example, Cathe lists Drill Max on her list of Bootcamp as well as Circuit workouts. Both types of workouts typically alternate rounds of cardio, upper and lower body exercises. Core and metabolic moves may be thrown in for variety. That said, you can have circuit workouts that don't have any cardio rounds whereas Bootcamp I believe always has some cardio drills.
-I find Metabolic workouts use moderate to light weights (not heavy) and lots of compound moves so my heart rate really goes up even though there aren't specific cardio drills. I find I get total body toning (and super sweaty and breathless!) but not really big hypertrophy benefits.
-With PHAT training I use heavier weights so focus more on muscle building, but with the fast pace the heart rate goes up for that cardio effect as a bonus.
I feel these variations above are different than a solid total body weight training program (like STS Total Body or S&S Total Body Giant Sets) because with solid total body work there are greater muscle gains but not the same cardio training. (I pick one of these on 'Solid Saturday'. )
Cathe 'weighs in' on this: http://cathe.com/can-circuit-training-substitute-standard-weight-training

In terms of distinguishing between Tabata training and Hiit, check out Cathe's description of the two:
http://cathe.com/which-is-better-for-weight-loss-hiit-tabata-or-steady-state-cardio
Hiit is a type of interval training where you get the heart rate up to 75-90% of your MHR for a number of seconds and then rest for a number of seconds. There are various hiit work to rest ratios (1:1 - good for beginners, 2:1, 3:1, etc.) and usually Hiit workouts are 20-30 minutes long. Tabata training uses the 2:1 hiit ratio (20 sec. work to 10 sec. rest) and specifically advocates repeating that 8 times at 90% or higher of your MHR. So, to me, Tabata training is one specific type of Hiit - short and intense! I agree with Cathe that it's nice to vary things up. I try to do Hiit training (which sometimes includes Tabata training) 2-3 days per week and then the other cardio I fit in that week is steady state (kickbox, spin or step).

Gobias, I too have a master list of my Cathe workouts and have tried to categorize them by type so I can quickly grab my choice of the day. There is some overlap so it's not easy, but I find that categorizing them is very helpful. So many good ones - I want to make sure I rotate through them all!

 

[nckfitheart2009]

Tabata training uses the 2:1 hiit ratio (20 sec. work to 10 sec. rest) and specifically advocates repeating that 8 times at 90% or higher of your MHR. So, to me, Tabata training is one specific type of Hiit - short and intense!

Could not agree more with your explanation Jane. You have beautifully explained it.

 

[Gobias]

Thank you, Ladies for the replies. This is helpful. I will just have to overlap some of my descriptions on my master list.

Jane - I do the same thing...I have "HiiT Day", "Steady State Day", etc. Therefore it is nice to categorize everything for a quick find.