Interval training

Lisa1971
Lisa1971 Posts: 3,069 Member
edited September 2024 in Fitness and Exercise
Has anyone done this or do this??? I heard you can burn tons of calories and fat by doing intervals instead of just running at a steady pace. I started doing this today and it kicked my butt!!!! If you do this, how do YOU do it? Do you go by time or do you go by heartrate? How long?

Thanks!

Replies

  • shellshalla
    shellshalla Posts: 263 Member
    When I do interval training on my treadmill I usually do something like this: (Keep in mind I'm not a beginning runner, so I can't go extremely fast haha)

    Warm-Up: 3-3.5 mph for 3 minutes usually
    7-8 mph for 30 sec-1 minute
    3 mph for 1 minute

    However, I change that up according to my HRM too. I don't let my heart rate get below 160 during the "rest" time. So it may be less then 1 minute or up to 3.5 mph for rest. Also during the high intensity times I want it to get above 175 for sure.

    I'm no professional, so if anyone has tips for my setup too let me know.
  • erickirb
    erickirb Posts: 12,294 Member
    I do this once a week to change things up. I do it on the treadmill, warm up then jog at 6.6 MPH for 1 min followed by a 45 second sprint at 11.0 MPH, I repeat this over a 20 minute period, and burn well over 300 cals.
  • aippolito1
    aippolito1 Posts: 4,894 Member
    I'm probably not doing it right but when I do walk/run, I do it this way: Warm up by walking somewhat fast pace 5 minutes, then run as long as I can at a steady pace (not my fastest, but faster than a jog), then I go back to walking for about a minute or 2, BEFORE my heart rate goes all the way down, and then go back to running, back and forth, back and forth.
  • shanerylee
    shanerylee Posts: 298 Member
    i warm up for 2 minutes, then run for a 1 or 1.5 minute intervals. The interval is really all I can do as I just started running. I noticed it kicks my butt doing this. So yesterday out of 30 minutes, I ran/fast jogged about 10 of them. then I slow it down to a slower pace like 3.5. I dont let my heart rate go below 150. I also for the second set I raise the incline so I am walking fast uphill.
  • learning2fly4
    learning2fly4 Posts: 303 Member
    I am no professional either, but i go based on distance, this is on a treadmill.

    I warm up with a
    walk at 3.5 for .1mi - quick stretch if needed before jogging.
    jog at 5.5 for .5mi
    walk at 3.5 for .4mi
    run at 6 for .4mi
    walk at 3.5 for .3mi
    run at 6.5 for .3mi
    walk at 3.5 for .25mi
    run at 7 for .25
    walk until i catch my breathe
    then sprint out the remainder of my 25-30 minutes at 8-9(or as long as i can hold on :wink: )
  • erickirb
    erickirb Posts: 12,294 Member
    I'm probably not doing it right but when I do walk/run, I do it this way: Warm up by walking somewhat fast pace 5 minutes, then run as long as I can at a steady pace (not my fastest, but faster than a jog), then I go back to walking for about a minute or 2, BEFORE my heart rate goes all the way down, and then go back to running, back and forth, back and forth.

    Your workout is interval training, my workout, stated above, would fall under High Intensity Interval Training (HIIT).
  • rcatr
    rcatr Posts: 374 Member
    i do interval training with hills and/or with speed....anything that throws my body for a loop and makes my heartrate go higher than it normally would during that run. I started as part of marathon training and have kept it up ever since.
  • balfonso
    balfonso Posts: 370 Member
    I've been recently following www.bodyrock.tv interval workouts varying from 20mins to 30mins all done using my own bodyweight and an interval timer.

    It's pretty intensive but what I like about it is that it works my entire body- Cardio AND strength exercises rolled into one short session.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    tabata :)
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