Interval Training

SIMP666

Hi Everyone

I've just started interval training and it really seems to be going well.

What gym equipment is the best for use - I have dodgy knees so I am not using the treadmill, is cycling or epilical trainer best.

I am using 5 minutes warm up then intervals of 30 seconds hard and one and a half minutes normal speed for 20 mintues.

I have been doing this for three weeks should I be upping the pace now and perhaps be doing 30 seconds hard and normal speed for one minute.

I'm new to interval training, I just read about it and started doing it, so I just wanted someone elses expert view.

Many thanks for any help in advance

kykykenna

I cant help you, because I would like an answer, too. Thanks for asking!!

AshleyLauren589

I like to do the pre-programmed interval training on the elliptical. I go 2 minutes hard and two minutes medium-hard, trying to keep the same speed but on a higher resistance. This way, you get cardio and some strengthening.

I have done the sprinting intervals that you are talking about, and when i do those i try to do a minute on and two minutes off, giving myself time to get my heart rate really up there, and time to bring in back down. The down time is the most important in interval training from what I've read, and it's important for your HR to change pace as much as possible so that it's working harder, thus making your workout more effective.

Good luck!

jennmoore3

me too. Maybe I will try this on the treadmill tonight!

donicagalek

I'm not a pro, so take this with a grain of salt if you wish, but interval isn't just hard cardio with slow cardio. I'm pretty sure it's hard cardio mixed with strength. Not that you won't lose weight doing it your way (I'm not going to preach something stupid - cardio is cardio :-D ) but when I read up on it I read that you get more effective results if you take part of the time doing strength so that you can catch your breath and get your cardio back in aerobic mode (instead of the anaerobic mode that you're in when you push it hard for too long).

Again, not trying to preach and I'm not a professional...but if you're curious, or want different results down the line, it's something you can Google and make an educated decision about. :-)

tolygal

I do intervals on both the elliptical and the treadmill. You could probably do either - even with dodgy knees because on the treadmill you could walk during the bursts. Just, instead of running, you could crank the incline all the way up to 15. I find the elliptical easier to do intervals because I don't have to push buttons and wait for the belt to speed up (or incline to raise). I just start pushing the machine faster.

As far as upping your pace... you should do that whenever your burst isn't pushing you hard enough (just like anything else). I read that the best combo is 1 minute on - 2 minutes off. That's what I've been doing anyway. But I don't think it needs to be exactly so precise - just make you push yourself pretty hard during the burst and give your self time for your HR to come back down in between. The important thing is to elevate your HR during the bursts and then get it back down again. As you get better at it (like anything), you will have to increase your speed or resistance to get to that intensity.

ilsie99

Intervals are like spin class- its all about what you put into it. If you are doing 30s hard, 1.5 min recovery, I would do those 30s at 95% lactate threshold. If you are doing something like 2 min/2 min, you could go to about 80% lactate threshold.