Old and fat - Is interval training a good idea?

Steady state cardio is great for building up initial cardiovascular and aerobic fitness and obviously heart strength. But yes interval or HIIT style cardio is better than steady state cardio, as it challenges the body to constantly adapt, which in turn means the heart has to adapt too. For fat loss a heart rate of 155-170bpm whilst at most intense level will really push your metabolism to burn for longer after you've finished exercising, but I would not recommend going straight in for that level until you have maintained a healthy heart rate during Steady state cardio. Give it perhaps a month then gradually build up to increasing your heart rate using the interval method, ie sprinting at full capacity for 30 seconds followed by 30 seconds of mid pace jogging, then back to sprinting for 30 seconds and so on and so forth. Hope this helps. Good luck

Ok, I have a question that pertains to this thread: is circuit training the same as interval training? I recently decided to try the "Beginner Bodyweight Workout" which I read about on Nerd Fitness.com
( http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ ) it's a simple routine that I can do at home and use the few weights/dumb bells that my husband doesn't use. According to the site, I should only do the routine 2-3 times a week, that doesn't seem like very much. Any thoughts or suggestions???
Thanks!

yardprincess wrote: »

Ok, I have a question that pertains to this thread: is circuit training the same as interval training? I recently decided to try the "Beginner Bodyweight Workout" which I read about on Nerd Fitness.com
( http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ ) it's a simple routine that I can do at home and use the few weights/dumb bells that my husband doesn't use. According to the site, I should only do the routine 2-3 times a week, that doesn't seem like very much. Any thoughts or suggestions???
Thanks!

No. Circuit training requires little rest between sets. The goal is to hit overall body doing a circuit.
Interval training is usually done with one exercise, but changing the speed or weight to increase the intensity over a short period of time.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Good on you Miss Mad for taking positive steps to getting where you want to be in life.

And by the way, you are not old. So, remove that stinkin' thinkin' and replace it with 'excited about the new me I am becoming.'

I wish you well.

BasicGreatGuy wrote: »

Good on you Miss Mad for taking positive steps to getting where you want to be in life.

And by the way, you are not old. So, remove that stinkin' thinkin' and replace it with 'excited about the new me I am becoming.'

I wish you well.

This has to be the kindest, sweetest, most respectful reply I have ever seen! You really are a Basic Great Guy!

Madelyn, take this to heart and also thanks for your comment to me above.

madkcole wrote: »

I currently do cycling at the gym for anywhere between 30 minutes and 50 minutes about 4x a week. My target heart range is between 115 and 144 (calculated by my trainer). While cycling, I aim to keep my heart rate around 125 to 130 (approx 85% of the max). I've been reading about the benefits of interval training and how it's better for strengthening the heart than the straight cardio I'm doing now. I'd like to try it, but at my age and weight, I'm almost afraid to try it. I really don't think I can exert myself for 30 seconds sprints at or near my max target heart rate. I'm new to exercise, 51 and 240 lbs. Maybe I'm paranoid, but I would think interval training at my age and weight might be dangerous.

I would appreciate hearing everyone's own experiences with interval training, especially people who had or have a lot of weight to lose.

Thanks! - Madelyn
PS - I also do 30 minutes of strength training with a trainer twice a week and have recently added a third day on my own.

first of all, we have to define what we mean by "interval training".

Interval training is defined as alternating work intervals with recovery intervals. It does NOT mean "alternating all-out effort intervals with recovery intervals". That is a specific type of interval training, and it is not necessary nor suitable for everyone.

Following the first (and correct) definition of interval training, the "work" interval can be ANY workload intensity that is greater than your steady-state effort. It does not have to be all out--it can be as little as 10% more than what you normally do. Start by doing 4-6, 30-second intervals in your workout where you raise your effort level to the upper end of your target HR range. You can progress by: adding more work intervals, lengthening the work interval and shortening the recovery interval, or working harder during the work interval. Or different combinations of the three.

Using the first (and correct) definition of interval training, I would say that, yes, not only can an overweight, somewhat unfit person do it, interval training is an essential tool for improving fitness. Following the right guidelines, anyone can and should add some interval training in their workout routine.

And that is the primary purpose of interval training--to increase your fitness levels.

Don't be guru'ed into following a program style that is not for you.

Mad, you are just a young'un. I Was old and fat when I started. 70 yrs old and approx same weight as you. Now I am a lot younger and getting a lot fitter. Go for it! I found out that my HR was capable of a lot more than 220-age. I bet yours is too! Now, at 74, I try to keep my HR between 120 and 140 for a good workout.

Go for it. Love your body. Help it get more fit.

I'm 61, female, 226, 5'10". I have been doing interval training as part of my exercise plan for about 3 weeks. I like it a lot and have been able to go to 1 minute from 15 seconds lol. Now I notice that my heart rate doesn't go up as high as it did. I guess it's time for an increase. No you're not to old

Ok what does HIIT mean?

madkcole wrote: »

I've been reading about the benefits of interval training and how it's better for strengthening the heart than the straight cardio I'm doing now.

That's false, even though it is passed around the internet like the gospel. The best way to strengthen your cardiovascular system is steady state (<77% max) about 80% or more of the time and a limited amount of faster training above that.

I'd like to try it, but at my age and weight, I'm almost afraid to try it. I really don't think I can exert myself for 30 seconds sprints at or near my max target heart rate. I'm new to exercise, 51 and 240 lbs. Maybe I'm paranoid, but I would think interval training at my age and weight might be dangerous.

If you have no medical problems then age isn't of concern, especially at 51. However, being out of shape (if that's the case) is. Once you have a solid aerobic base from 3 to 6 months of steady state then you are prepared to do some high intensity intervals and actually get something positive out of them.

Something else that's not said often is that once you start high intensity intervals you're going to get about all the benefit there is to get in about 6 weeks. Then go back to a lower intensity for a while to build your fitness further before the next round of high intensity training.

IMO yes to regular intervals for non-impact cardio only (rowing machine, bike, elliptical, swimming). I would NOT run on a treadmill (or anywhere) if I were you (or me). +1 for building up to it, too.