Interval Training

Sparksfly

Lately I have been trying to not use the elliptical because I feel like I get such a better workout when I run on the treadmill.

Anyone do high intensity intervals to burn more calories? I have been plateau(ed) for about three weeks and I am trying to kick it up a bit.

warm up: mins 1-2: 6mph
Min 3- 7mph
min 4- 8mph
min 5- 6mph

and repeat until 20mins has passed. I then walk at 3.5mph for 3 minutes and complete one more set of the 6,7,8mph.

Anyone have any suggestions for interval training? Are one minute intervals long enough?

THANKS!

XFitMojoMom

have you tried tabata applied to skipping? (you can google tabata and watch some youtube videos to get ideas)

FabiolaEnvy♥

i think 12 mins is better cause. that is basically like cardio if your heart rate is 160% or above then you know you will be losing those lbs.
then after that do whatever you wish. just as long it stays 160% or above

JennyVirginia

I too have just started interval training because I've hit a plateau but I can't run due to bad knees so I found this interval training chart that I've been using on the elliptical - it's intense & the first time I did it I nearly passed out haha! Here's the link: http://exercise.about.com/library/blellipticalinterval.htm. Good luck to you and I wish you the very best!

aippolito1

I usually warm up 5 minutes walking at 3.2 mph and then I run for as long as I can. This is what I did this morning:

Warm up at 3.0mph : 5 minutes
Run 0.3m at 5.5mph : 3 minutes
Walk at 3.2mph : 3 minutes
Run 0.3m at 5.5mph : 2 minutes
Walk at 3.2mph : 5 minutes
Run at 5.5mph : about 1 minute
Cool down at 3.0mph : 1 1/2 minutes]

I've found if I work my way up to speed, my knees hurt worse than if I go from fast walking to fast running, they're fine. To each his own.

Sparksfly

I try to push myself as hard as I can so I sweat the most!

@ 8mph I think I can only continue for one minute intervals max.

flipchickmc

I just recently started this and hope that I'm doing it right. But now that I've read up on it more, I think I need to stay longer in my recovery zone. Anyways, this is what I've been doing on the treamill:

5min Warm-up on 3.0
45sec-1min Run on 7.4
1min-1m15s Walk on 3.5
(repeat Run/Walk Interval for 15min)
5min Cool Down going from 4.5 down to 3.0

onehealthymomma07

sometimes a food increase is needed to break platuea, sorry for spelling, and also changing up your routine what works for me best is to do muscle confusion try new things, a little more. u may not be having enough calories to cover your intense workouts.

Dom_m

I think what you suggested is good, but I don't think it would be "High Intensity Interval Training".

High intensity intervals can't be sustained longer than about 30 seconds. If you can keep it up for a minute, then I'd call it moderate intensity.

I don't want to sound like I'm putting you down - far from it!! I usually do low intensity workouts, and only occasionally do high intensity (about 1 / week).

Using the treadmill is a bit difficult to get HIIT going. I do it on a running track, but the stationary bike or the rowing machine (ONLY IF you know how to use it properly - very few people do and it can ruin your back) are the best for indoors because you can change the intensity very quickly. The tread mill takes most of the interval time to change speeds.

When I do HIIT, I get to a field (jogging there is my warm up, about 10 mins, with the last min at a bit of a run). Then when I start, I sprint flat out for 30s, then jog (almost walk) for 30. I do that 6 times and by #6 I can't make it to the end of the sprint at all. I walk home and it takes about 5 minutes to stop breathing heavily and 20 minutes before my breathing is back to normal.