Interval Ideas

phillygirl629

There are so many threads about intervals, but most seem discuss the concept of interval training and what timing to use. Many referenced treadmills, sprinting, or bikes.

I am looking for ideas of what exercises to do for intervals that do NOT involve running or biking. I have done them walking on a treadmill and increasing my speed and incline for the working intervals, which works great. I have also done it with kettlebell swings which also works great. I'm looking for another 1 or 2 options, preferably not a cardio machine. My current program specifies the intervals at 60s hard, 120s recovery, so it has to be something I can just barely do for 60s and my cardio endurance is not very good right now.

The other issue is that the program has me doing them after a short (20-25m) full-body weight lifting workout, so sometimes the muscles I used to lift are already tired. For example, I couldn't use something like a wall pushup for the intervals after already doing two sets of pushups just before. I realize I have a lot of parameters but I appreciate any suggestions!

stanmann571

If you want to do aerobic intervals then you need to do an aerobic activity.

That limits you to running or equipment based activities. Or hybrid activities like KB swings or snatches or cleans.

hesn92

I know you said not a machine, so sorry, but I recently discovered the interval setting on the ellipticals, which is what I’ve been doing. I don’t do it for very long, maybe 15 min. One minute at a high incline and resistance, one minute at an easy setting. I like the elliptical lol. I also do this after lifting usually. I like to listen to a podcast while I do this, makes it not boring.

phillygirl629

stanmann571 wrote: »

If you want to do aerobic intervals then you need to do an aerobic activity.

That limits you to running or equipment based activities. Or hybrid activities like KB swings or snatches or cleans.

Can you explain this a little more? What are aerobic intervals versus anaerobic?

phillygirl629

hesn92 wrote: »

I know you said not a machine, so sorry, but I recently discovered the interval setting on the ellipticals, which is what I’ve been doing. I don’t do it for very long, maybe 15 min. One minute at a high incline and resistance, one minute at an easy setting. I like the elliptical lol. I also do this after lifting usually. I like to listen to a podcast while I do this, makes it not boring.

Thank you! It's worth a try, maybe I'll like it. I have found in the past that my feet fall asleep on the elliptical for some reason. I always thought it was because I am short and the machine was configured for a taller person but maybe with the short duration and changing up resistance it will work better for me this time around.

TavistockToad

If your cardio endurance isn't good then building that first will be more useful than doing intervals

stanmann571

phillygirl629 wrote: »

stanmann571 wrote: »

If you want to do aerobic intervals then you need to do an aerobic activity.

That limits you to running or equipment based activities. Or hybrid activities like KB swings or snatches or cleans.

Can you explain this a little more? What are aerobic intervals versus anaerobic?

Aerobic AKA cardio activity involves repeatedly and somewhat rhythmically moving at a moderate to high cadence in order to stimulate an adaptive response.

Running, walking, rowing, elliptical, biking, dancing, swimming, definitely qualify as pure aerobic activities
hybrid or strength aerobic activities include stuff like burpees and kettlebell swings where there is an additional strength performance element to the activity.

You cannot do activities like pushups or squats at an appropriate cadence with correct form to stimulate the desired cardio/aerobic adaptive response.

AnnPT77

TavistockToad wrote: »

If your cardio endurance isn't good then building that first will be more useful than doing intervals

That ^^^^, via doing steady state cardio in any form you enjoy.

As far as intervals, I prefer to do them in boats (rowing shells), but a rowing machine is somewhat easier to measure/time. Spin class is also mostly intervals, or I can do intervals on my actual bike (I rarely do, at least not on purpose, because biking is more like a rest-day activity or a 2nd/day easy LISS workout, or transportation, in my individual scheme of things).

tulips_and_tea

phillygirl629 wrote: »

hesn92 wrote: »

I know you said not a machine, so sorry, but I recently discovered the interval setting on the ellipticals, which is what I’ve been doing. I don’t do it for very long, maybe 15 min. One minute at a high incline and resistance, one minute at an easy setting. I like the elliptical lol. I also do this after lifting usually. I like to listen to a podcast while I do this, makes it not boring.

Thank you! It's worth a try, maybe I'll like it. I have found in the past that my feet fall asleep on the elliptical for some reason. I always thought it was because I am short and the machine was configured for a taller person but maybe with the short duration and changing up resistance it will work better for me this time around.

Check your shoes. I had this problem a long time ago and realized my shoes were tied too tightly, specifically, the toe box. So, I loosen them just a bit in that area and tie them regular at the top so that they aren't too loose and cause blisters.

I'm short, too, so there are a couple ellipticals that are too large for me but I have access to several so I use the smaller ones.

muller4012

I started using the football field bleachers for this. I run up the stairs and then walk down and then walk to the next set of stairs and then run back up.