Interval Training

anewme1202

I'm trying to find ways to change up my workouts. I usually walk for 45 minutes in the morning or do the elliptical (30 minutes) at the gym along with some strength training, but I'm trying to increase my fat burning/intensity.

I've heard speed intervals are much better, but I'm trying to find a good interval plan. I'm by no means a runner at all (although I do want to do a Couch to 5K program eventually.) Today I tried intervals for the first time: 15 minutes of 30 secs running and 1:30 jog (recovery.) As I'm not a runner I wasn't sure what speed I should start out at so it was 3.5mph jog and 4.0 running, but I'm not sure where to start to make it effective, burn fat and for how long I should be doing intervals especially as a beginner.

Any help anyone could pass along would be great. I have a goal of 30 lbs by the end of August to start (50 overall.) right now I'm 190lbs, 5 feet and 42 yrs. old. I did Weight Watchers a few years ago and lost 50 lbs by only walking 30 minutes a day but gained back most of it back after falling off the exercise wagon. I find I'm much better with MFP and logging my food, drinking water and exercising, so I know I'll keep on track and reach my goals.

Thanks for any advice you can pass my way

Kennkaru

I'm also interested in hearing about this. I've been wanting an organized interval training plan, since right now I'm pretty much just running until I feel like I'm going to die, then walk briskly until I feel like I can run again. Probably not the best set-up.

3 years ago I lost 30 pounds on Weight Watchers, also just walking 30 minutes a day.... and I also gained it all back after falling off the exercise wagon. This time I'm focusing more on building muscle and working on my stamina.

JNick77

Yeah the Eliptical interval training is pretty cool actually. Basically start off with a 1minute warm-up then all-out sprint for 15-seconds, then light jog for 30seconds, rinse and repeat for as long as you can go. It actually helps the monotony of cardio go by faster too.

anewme1202

Thank you for that JNick77 - I'll definitely try that and see how it goes. I'm guessing doing speed intervals on the elliptical is better than the treadmill because your not just working your lower body.

Good Luck Kennkaru - let me know how it goes for you too!!

nick1109

Personally I think the rowing machine is best for Intervals. On the concept you can set your workout up on the monitor, there is no need to change the 'level' of the machine and is a full body movement. No need to do any thinking or changing settings this way while you're practiacally dead from the intervals- You can set work and rest period which is cool

Tubby2Toned

Interval training is the way to go!
There's been a lot of recent research on it.
There are various interval plans out there, but the basic idea is:
Sprint, recover, sprint, recover, sprint, recover, etc. For me, I don't try to follow EXACT times (like, sprint for 30 seconds, recover for a minute), I do what my body tells me. I'll sprint very fast until I'm exhausted, then recover jog until I feel settled down, then back to a sprint, etc.
A couple of things that I have read (from various University fitness research teams):

-You don't need to go over 20 minutes. In fact, there's some proof that 16 minutes is the optimal fat burning time frame for some reason. I won't go into the details, but the research is out there. There's a great documentary called "I Want to Look Like That Guy" about a dude who wanted to go from couch potato to a body building competition, and I found it interesting that his trainer had him doing interval treadmill stuff for no more than 16 minutes after a weight lifting session. He ended up getting to something like 5% body fat.

-Ease into interval training if you haven't done it before. Take it easy until you feel strong. There's also evidence to back off around week 3 because of risk of stress fractures during the this week. The bones need to adjust to the added work.

-Subjects who did 20 minutes of cardio interval training 3 x a week were in better cardiovascular shape than those who did 40 minutes of long slow carcio training 3 x a week over a 12 week period. And they were burning the same amount of calories during each session, but obviously spending less time in the gym.

-Cardio interval training doesn't have to be on the treadmill. Stationary bike, rowing machine (great advice from nick), elliptical...doesn't matter. Just rev it up, recover, rev up, recover...

Good luck. It's been working for me!

anewme1202

Thanks Nick1109 and Tubby2Toned - that's great advice from both of you. Looks like the rowing machine and elliptical and I are going to become good friends!! I really appreciate your insight and look forward to working this into my exercise plan. Just like I try not to worry about the # on the scale (which is hard compared to seeing how I feel and how my clothes fit) I'm encouraged to see how far I can go - sprint, recover, sprint recover and it doesn't matter how long those sessions of each are.

Much appreciated! I'm ready to get my sweat on and increase my intensity!

maxdwolf

The advice here is pretty good. From what I've read on the research there is no clear method of interval training that is best. From what you write, I might advise increasing the intensity somewhat. Dr. Tabata's method calls for 20 seconds of 170% vo2 max effort (i.e full out) with a 10 second rest for 4 minutes. Others are less intense, but one should still be making a strong effort during the high intensity portions and feel DONE when the workout is done.

Wikipedia has a decent write up: http://en.wikipedia.org/wiki/High-intensity_interval_training

jugar

There are some great interval training resources, including one I found helpful that lasts 8 weeks. Even if you don't follow it exactly or all the way through, the articles and information on the site are good. There is also some music that is GREAT for intervals -- I downloaded it and it starts out at 30 seconds sprint/90 seconds recovery (6, 9, 12, or 15 intervals) and then goes to 30/60. It gets you going!

I find it does not matter what exercise you do for intervals, just that you do them. All winter I used the stationary bike or cross-country skiing. One hilarious time I tried it on snowshoes. Luckily this will not appear on YouTube. Now I alternate bike and run/walk outside or stationary bike inside. Rowing machine is good, elliptical is brutal, but anything will do!

The 8 week program: http://www.losebellyfatworkout.com/category/week1 (this shows you the week-by-week, but go to the "home" tab to sign up for the free program. The emails are interesting and not frequent.

The music downloads: http://lbfurl.com/spo.php

meshashesha2012

this guy also has some pretty cool interval training ideas

http://www.nowloss.com/how-to-lose-50-pounds-fast-in-5-months.htm

kmorris246

Tabata intervals are great! These usually involve 20 secs of high intensity exercise, followed by 10 secs of rest. Repeat 4x. Then move onto the next set. I usually incorporate burpees, squat jumps, high knees, mountain climbers, lunge jumps...... really any type of plyometrics will work well!

fitNmore

Tabata intervals are great! These usually involve 20 secs of high intensity exercise, followed by 10 secs of rest. Repeat 4x. Then move onto the next set. I usually incorporate burpees, squat jumps, high knees, mountain climbers, lunge jumps...... really any type of plyometrics will work well!

I agree. LOVE LOVE LOVE Tabata. You can get an app for your ipod that has work and rest timers. You can add as many exercises and tabatas that you want. I do a lot of plyo but you can incorporate weights with it as well. The number of calories burned doing tabata is about equal to running at 6mph for the same time (based on HRM).

phoebe2488

Bump...good stuff here! Thanks!

nick1109

Tabata Intervals are pure pain and a great workout but I wouldn't start by doing these. They are great once fortnight or so if you can hack them but for a beginner I'd start with 20-30 seconds flat out and a minute recovery x6 and build it from there.

evertongirl

bump

PHS7

Great ideas here. I've been wondering too how to increase my workouts. I usually lift and then do 30-60 minutes of cardio on elliptical and bike but I feel as though I'm hitting a weight-loss wall. I've been looking for ideas to kickstart something new and this sounds like what I've been looking for. Can't wait to get to the gym in a few hours.

scottywor

TABATA PROTOCOL

http://www.tabataprotocol.com/

Sprint means as fast as you can, way beyond your comfort zone. If you do not push yourself out of your comfort zone, i believe some of the benefits of Interval training is lost.

i find doing on recumbent (sp.) bike or elliptical is the best (er...most painful) LOL Treadmill is good but can be dangerous, jumping back on when its clippin along at 10mph is tricky.

8 minutes n your done... crazy....

Start slow, even reverse the interval from 10s sprint n 20s rest x 8, until you build up the capacity, then move t0 15s sprint n 15 restx8 , then move to the actual protocol.

Intervals are a *****...LOL but so tasty!

ENJOY!

anewme1202

Thanks again for all your comments and advice!
You've all given me some great stuff and I'm looking forward to my 1st real interval butt kicking.
I think is the kickstart I need.

I'll update you on how it goes!

wilmnoca

When in doubt -Beachbody's Turbo Fire HIIT with Chalene! Im Obsesed!

HappilyLifts

My trainer gave me a tabata routine for the elliptical: set the resistance to 3, 20 seconds all out effort, then 10 secs recovery (as slow as you like, to get your heart rate down), repeat for 4 minutes. It was a killer when I first started and I hated it but now I don't hate it until the last minute :laugh: so I feel I'm ready to up my resistance to 4

I can see some muscle definition above my knees and my endurance is getting better, plus I don't get bored like I do when I aim for 15 minutes on one machine

sheri02r

bump! I agree that interval training on the treadmill can be tricky. My biggest fear is that I'll trip and fall flat on my face! lol

nessaryan

Bump. Trying interval training today!

chanson104

It sounds like your well on your way to doing the C25K. I did it last fall at walking 3 mph and jogging 4.5 mph. I would say go ahead and start the C25K. It helps to keep you from getting bored by changing every week, and it helps you to make a tangible goal with progress that is easily monitored.

HannahPTA

I only have an elliptical at home so I asked my personal trainer what workout he recommended. Here is what he is having me do.
10 min. light/mod intensity to warm-up (I do this at incline 7/resistence 7). Then after you are warmed up do alternating what my trainer calls "Balls out" for 2 min. and then 2 min. recovery. (I am currently doing incline 12/resistence 11- I tried resistence 12 but my knees need to build up first- and then I recover at the 7 incline/7 resistence). This has really improved my workouts and I find that my loss on the scale has improved. I know there are other methods out there so I look forward to seeing the responses.

marci423

this is interesting thanks!

stephenatl09

I do HIIT on the elliptical. I set the level to 11 and just increase my intensity. I do a 5 min warm up then 30 seconds high 60 seconds low for 8 intervals then 5 minutes cool down. I use Seconds Pro app on my phone ($2.99) there is a free version but the Pro lets you program and save it. It plays songs from your playlists and changes the music with the intervals. I find with the elliptical I can just increase the speed I go at which eliminates the need to reset the treadmill which I tried but it was just too hard trying to program a treadmill after the high intensity interval...

jleWings

bump

nick1109

Not a big fan of intervals, they increase appetite, they also have a bigger risk of losing muscle mass. WHich slows down your metabolic rate.

For a beginner, what JNICK gave you is pretty good in terms of ratios. I think it's too short though. I'd start off with 1minute on 2minutes off. As you get better you can cut off 15 seconds from rest time, so you do 1minute on 1min 45 seconds off. Work towards a 1:1 ratio.

Intervals have the complete opposite effect. You're more likely to lose muscle mass doing endless hours of cardio as your body goes catabolic. Also Intervals fire up your metabolic rate and studies have shown they elevate your metabolic rate for up to 36 hours of completion. Because of the intensity the muscles are working harder making it much like a weight session which is why a lot of body buidlers opt for HIIT whilst cutting. Each to their own though of course but adding some intervals into a weight training and steady state regeme coupled with a clean diet is going to aid weight loss and fitness gains.

At the end of the day you cannot out train a poor diet so nailing this should be the first step for most people.

anewme1202

Not a big fan of intervals, they increase appetite, they also have a bigger risk of losing muscle mass. WHich slows down your metabolic rate.

For a beginner, what JNICK gave you is pretty good in terms of ratios. I think it's too short though. I'd start off with 1minute on 2minutes off. As you get better you can cut off 15 seconds from rest time, so you do 1minute on 1min 45 seconds off. Work towards a 1:1 ratio.

Intervals have the complete opposite effect. You're more likely to lose muscle mass doing endless hours of cardio as your body goes catabolic. Also Intervals fire up your metabolic rate and studies have shown they elevate your metabolic rate for up to 36 hours of completion. Because of the intensity the muscles are working harder making it much like a weight session which is why a lot of body buidlers opt for HIIT whilst cutting. Each to their own though of course but adding some intervals into a weight training and steady state regeme coupled with a clean diet is going to aid weight loss and fitness gains.

At the end of the day you cannot out train a poor diet so nailing this should be the first step for most people.

nick1109 - thank you very much. My diet is pretty good - nothing processed, veggies, fruit, protein, fiber and that was a big challenge for me for many years. I quit drinking pop about 6 years ago and drink lots of water. I've had positive response and advice to interval training and I'm going to try it - what do I have to lose but WEIGHT!! Thanks for all the advice everyone, at the end of the day, I have to try and and see what works and if it works, I'm sticking to it because I find that for me, if I get bored with exercise, I quit or if I feel like I'm not being challenged anymore I quit. I have a feeling intervals is another great jump start for me!

I appreciate everyone's comments!

nick1109

Only one side of the arguement but linked below are from journals on a couple of studies that were done

http://www.sciencedaily.com/releases/2009/01/090127190344.htm

http://www.sciencedaily.com/releases/2007/06/070627140103.htm

nick1109

Yeah give it a go and see how you get on. If performed correctly HIIT will not leave you the time to be bored as you'll be too busy recovering in the rest periods. Remember intensity is key make sure the work bit of the intervals is a balls out effort.