Interval Training - HELP

NatalieDumetz
NatalieDumetz Posts: 17
in Fitness and Exercise
Hey!

I was look for some feedback/advice on interval training.

I recently just started a workout that I created that i will do twice a week, it consists of 5 minute intervals in which every minute I change the exercise. Is this useful or should I extend the time?

Thanks

Replies

  • JeffTCole
    JeffTCole Posts: 140 Member
    I understood interval training to be a period of high intensity followed by lower intensity or rest. For example I ride my bike or run up a hill as hard as I can go, take it easy going down the hill and then repeat several times until I and exhausted..

    So are your exercises like that? If not, then I would call it cross training, which is also good. That is working a variety of muscles and muscle groups. This improves overall strength. I do this too. I dont want to be all legs.

    As far as the time goes, you will have find what works for you. As you gain strength, you will want to increase the time and or the intensity, as well as change the type of exercise.
  • NatalieDumetz
    NatalieDumetz Posts: 17
    Thanks for the advice!

    Yeah I try to do the sets at high intensity so I'm exhausted by the time the minute is over and after the 5 minutes I take a short break. Lol so I dunno what it is exactly but it seems to be good :) haha
  • toddis
    toddis Posts: 941 Member
    There are a few youtubers that do interval training HIIT style. Check out zuzkalight and bodyrock.tv and ignore the overt sexualization and you might get some good ideas.
  • dunadan
    dunadan Posts: 105 Member
    For cardio, my trainer has me do intervals on a stationary bike/elliptical trainer/treadmill, but the concept is the same:

    2-3 minute warm-up at a low resistance level/speed (usually level 1-3 on the bike or elliptical, 2-3mph on the treadmill)

    The first interval is 2-3x the base level/speed, after which you drop back down to the base.

    I typically do this three times, at two minutes per interval. I end the workout with a 4-5 minute cool down, with the goal of getting my heartrate down below 130.

    An example of this: today I was on the elliptical, and my intervals were (levels) 3/6/3/7/3/8/3, with all but the last one being two minutes long.

    On the treadmill, my last interval session was 3.5/8/3.5/9/3.5/10/3.5 (those are mph rates).
  • FitandFab33
    FitandFab33 Posts: 718 Member
    I'm not sure what your interval training consists of, but try 2:1 timing. So, if you go hardcore for 1 minute on an exercise, do a less strenuous exercise for the next 30 seconds, then move on to the next one...

    Ex: for my booty HIIT

    squat jumps 60 seconds
    sumo squats 30 seconds
    burpees 60 seconds
    Reverse lunge kicks 30 seconds

    Ex: for core HIIT
    bicycle crunch 60 seconds
    plank 30 seconds
    reverse crunch 60 seconds
    left plank 30 seconds
    etc etc

    You can adjust the times/exercises to suit your ability... you want to zoom your heartrate, then let it recover a bit, then repeat...
  • chelovik
    chelovik Posts: 200 Member
    There are a few youtubers that do interval training HIIT style. Check out zuzkalight and bodyrock.tv and ignore the overt sexualization and you might get some good ideas.

    agree
  • badassabs
    badassabs Posts: 20
    There are a few youtubers that do interval training HIIT style. Check out zuzkalight and bodyrock.tv and ignore the overt sexualization and you might get some good ideas.

    Yeah, dont mind her boobs. Some women get turned off, but that chick has some awesome workouts, i know because i watched a lot of them. :)
  • dave4d
    dave4d Posts: 1,155 Member
    I believe tabata timers are set for 4 minutes, 20 seconds high intensity, 10 second rests. Any physical exercise will help. The longer you workout, the more calories you burn. I believe you can download HIIT timers that you can set to beep at whatever you want.

    Do what works for you.

Categories