Interval training and me don't agree
pezen007
Posts: 14 Member
Hi all, seeking advice.
I have been attempting the following routine for about a year twice a month but seem to bomb out experiencing so many side effects.
The routine on an exercise bike is 2min @70_80rpm low resistance then 20sec at120rpm or my Max followed by a 10 sec rest. This is repeated another 2 times followed by 2min at 70_80rpm and another 3 sets of the 20sec Max followed by 10sec rest then I end with 2min at 70_80rpm.
The following occurs my heart rate reaches about 125 but I find it difficult to breathe taking the odd deep breaths. I thought it was asthma it may be as I was an asthmatic younger much younger but I get light headed experience a little anxiety feeling burnt out.
On occasions I have gone home hit the couch and slept as a result. Even losing my appetite. I measured my heart rate and that seemed to settle back down. I even had B12 shots and the problem still was there. I am overweight, however I can walk 20min fast and I am very flexible i. e capable of intermediate pirates. Is this due to my fitness level? Is there a way to improve?
Maybe my body cannot cope? Maybe it's my 39yold body telling me something?
I believe the problem relates to oxygen intake in the lungs. Can it be fixed? Determined to rectify?
I have been attempting the following routine for about a year twice a month but seem to bomb out experiencing so many side effects.
The routine on an exercise bike is 2min @70_80rpm low resistance then 20sec at120rpm or my Max followed by a 10 sec rest. This is repeated another 2 times followed by 2min at 70_80rpm and another 3 sets of the 20sec Max followed by 10sec rest then I end with 2min at 70_80rpm.
The following occurs my heart rate reaches about 125 but I find it difficult to breathe taking the odd deep breaths. I thought it was asthma it may be as I was an asthmatic younger much younger but I get light headed experience a little anxiety feeling burnt out.
On occasions I have gone home hit the couch and slept as a result. Even losing my appetite. I measured my heart rate and that seemed to settle back down. I even had B12 shots and the problem still was there. I am overweight, however I can walk 20min fast and I am very flexible i. e capable of intermediate pirates. Is this due to my fitness level? Is there a way to improve?
Maybe my body cannot cope? Maybe it's my 39yold body telling me something?
I believe the problem relates to oxygen intake in the lungs. Can it be fixed? Determined to rectify?
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Replies
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you only go on the bike twice a month?0
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Hi all, seeking advice.
I have been attempting the following routine for about a year twice a month but seem to bomb out experiencing so many side effects.
The routine on an exercise bike is 2min @70_80rpm low resistance then 20sec at120rpm or my Max followed by a 10 sec rest. This is repeated another 2 times followed by 2min at 70_80rpm and another 3 sets of the 20sec Max followed by 10sec rest then I end with 2min at 70_80rpm.
The following occurs my heart rate reaches about 125 but I find it difficult to breathe taking the odd deep breaths. I thought it was asthma it may be as I was an asthmatic younger much younger but I get light headed experience a little anxiety feeling burnt out.
On occasions I have gone home hit the couch and slept as a result. Even losing my appetite. I measured my heart rate and that seemed to settle back down. I even had B12 shots and the problem still was there. I am overweight, however I can walk 20min fast and I am very flexible i. e capable of intermediate pirates. Is this due to my fitness level? Is there a way to improve?
Maybe my body cannot cope? Maybe it's my 39yold body telling me something?
I believe the problem relates to oxygen intake in the lungs. Can it be fixed? Determined to rectify?
I am with Toad on questioning the twice a month? Is that a typo.
I am going to assume maybe it is, and ask if you could suffer from exercise induced asthma? Depending on environmental conditions my throat restricts to the point of hurting and I can't seem to get good breath but usually rights itself after a 5 minute warm-up. If I start all out is more when it happens so maybe your lungs need a warm up period before starting the workout.1 -
Yeah twice a month isn't really going to get you improvements. It also sounds like it could be exercise induced anxiety. Only attempting this twice a month isn't going to help with that. I experience this and the thing that makes it virtually not a problem is maintaining a decent level of fitness so that when my heart rate increases it doesn't make my brain think I'm heading for a panic attack.
Regardless of the cause, you need to be committing more time to improving your cardio fitness, 20 minutes brisk walking isn't going to cut it.2 -
Firstly thanks for your replys, Throughout the year it would take me more than a week to recover from that one day of interval training so its not a typo. I'm estimating that to be an average. Strangely there were weeks when I coped week by week, howeverand if I tried to do the routine 3 days later0
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Firstly thanks for your replys, Throughout the year it would take me more than a week to recover from that one day of interval training so its not a typo. I'm estimating that to be an average. Strangely there were weeks when I coped week by week, howeverand if I tried to do the routine 3 days later
instead of doing intervals, just cycle till your fitness improves.6 -
If it is taking you a week or more than to recover, you're going too hard and not doing yourself any favours. Dial it back and do it more often/consistently.6
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So Cycling at a single pace for different lengths of time and build up the time spent on the bike over the next 3 months.
E.g week1 spend 10 Min on bike 3 times a week.
Week 2 spend 13 Min 3 times per week.
Week 3 spend 15 Min e.t.c?0 -
So Cycling at a single pace for different lengths of time and build up the time spent on the bike over the next 3 months.
E.g week1 spend 10 Min on bike 3 times a week.
Week 2 spend 13 Min 3 times per week.
Week 3 spend 15 Min e.t.c?
if 10 minutes is the maximum you can do then yes.2 -
Don't bother with the intervals. Exercise easier for longer and more frequently to build a better aerobic base. You should be working at an effort level where you're fully conversational.
Scale back your effort until you find the pace that will allow you to exercise for 20-30 minutes. If it doesn't feel relatively easy you are probably working too hard.
Theoretically, the breathing problems could just be attributable to the fact that you're very out of shape and if this is the case, then you will be able to very gradually increase your effort level over time provided that you do enough easy volume to get a benefit. That said, if you find that your breathing interferes with finding even an easy pace then discontinue exercising and see a doctor.8 -
I do indoor bike HIIT for 20 minutes, 3 times a week and weights. The whole point of HIIT is intense short workouts a couple times a week, where you give your everything. Twice a month is not gonna do anything for you unfortunately.
Before I started HIIT I already was used to using my bike doing regular cardio for a couple months first to get my stamina up, so maybe you could start slow and build up before trying to take on such an intense workout.
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Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.8
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I started being very unfit and I would only do 2 mins of hitt as part of a bigger routine to start with. I went as fast as I could for 20s then made no effort at all in the 10s rest, just very slowly moved my legs round. My heart rate would be about 180 during the intense exercise. Such a low heart rate or breathlessness at such a low heart rate could indicate a problem. I would talk to your doctor. Heart problems are often indicated by breathlessness. It may just be lack of fitness but worth being on the safe side.1
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NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
Pretty much...HIIT was devised for athletes who already had a very strong base of fitness and needed something extra to keep going.
You'd be much better off just getting in more time and building up your fitness.4 -
The advice you're getting about doing lower intensity before you attempt high intensity is good. I'm a little concerned that you feel so wiped out by 125 bpm - how are you measuring that? Is it possible your heart rate is spiking higher but your monitor is not responsive enough to catch it? It takes the one built in to my bike a good thirty seconds to register properly sometimes.
If it were me, I think I'd see a doctor for a stress test.4 -
@rheddmobile
Heart rate increase lags behind when you are doing very short intense intervals - it's often not a true measure of exertion.
Here's a 30 second maximum power test - ascending red line is heart rate. I'm going flat out from the very start, descending blue line is power so the graph reads as though I produce the most power at the lowest heart rate!
OP - exercise doesn't have to hurt or wipe you out for days. Throttle right back and do longer duration but far less intense exercise. You may even enjoy it. 3 -
cwolfman13 wrote: »NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
Pretty much...HIIT was devised for athletes who already had a very strong base of fitness and needed something extra to keep going.
You'd be much better off just getting in more time and building up your fitness.
Well according to Gibala, any interval can be character as HIIT as long as the total work is completed at a reduce duration when compared with duration required to complete the work done at steady state. Duration of work is key in his defination which completely contrary to the history and genesis of HIIT.
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Patriciamariaca wrote: »I do indoor bike HIIT for 20 minutes, 3 times a week and weights. The whole point of HIIT is intense short workouts a couple times a week, where you give your everything. Twice a month is not gonna do anything for you unfortunately.
Before I started HIIT I already was used to using my bike doing regular cardio for a couple months first to get my stamina up, so maybe you could start slow and build up before trying to take on such an intense workout.
I like your thoughts this seems like a sensible way to go. Seems very logical and tailored to my current fitness level.
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Outstanding comments and advice. I really appreciate the feedback and welcome your experiences.
For the record, I hopped on the bike today with the intentions to established a basis and rode for 20 minutes, at a steady pace. My chest felt a bit funny took a couple of deep breaths but not to the extent where I was struggling completely. I seemed to cope o.k with the task.
I felt like I could ride for another 5 or so minutes but erred on the side of caution. Clearly I believe it's where my fitness level is, and I'll be using the next 3 months to build on this base.
Walk before running.4 -
Hi all, seeking advice.
I have been attempting the following routine for about a year twice a month but seem to bomb out experiencing so many side effects.
The routine on an exercise bike is 2min @70_80rpm low resistance then 20sec at120rpm or my Max followed by a 10 sec rest. This is repeated another 2 times followed by 2min at 70_80rpm and another 3 sets of the 20sec Max followed by 10sec rest then I end with 2min at 70_80rpm.
The following occurs my heart rate reaches about 125 but I find it difficult to breathe taking the odd deep breaths. I thought it was asthma it may be as I was an asthmatic younger much younger but I get light headed experience a little anxiety feeling burnt out.
On occasions I have gone home hit the couch and slept as a result. Even losing my appetite. I measured my heart rate and that seemed to settle back down. I even had B12 shots and the problem still was there. I am overweight, however I can walk 20min fast and I am very flexible i. e capable of intermediate pirates. Is this due to my fitness level? Is there a way to improve?
Maybe my body cannot cope? Maybe it's my 39yold body telling me something?
I believe the problem relates to oxygen intake in the lungs. Can it be fixed? Determined to rectify?Firstly thanks for your replys, Throughout the year it would take me more than a week to recover from that one day of interval training so its not a typo. I'm estimating that to be an average. Strangely there were weeks when I coped week by week, however and if I tried to do the routine 3 days later
1) Start cycling regularly. During the week, after work get out for half an hour or an hour several times a week. If you're not up to that level, start with 15 or 20 minutes and build up so that you can do an hour's ride in the evening.
2) On the weekends, start building up toward longer rides. You might start with half an hour, if that's where you are ... but increase it by 15 or 20 minutes each week until you feel comfortable with two or three hours.
3) Start attending a spinning class once a week. Spinning classes are great because they are what you make of them. You do not have to go as hard as they encourage you to do if you don't want to ... or you can if you want. But they will give you the interval thing you're after.
4) Once you get there, try your intervals again.0 -
I think you should go and see a doctor - i think dizziness and undue breathlessness are things you should get investigated before increasing your exercise volume.1
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I think you should go and see a doctor - i think dizziness and undue breathlessness are things you should get investigated before increasing your exercise volume.
I agree. Please seriously consider doing this. It's worth ruling out any issues.
I had some odd symptoms a few years ago and so had a stress test - on a bike...arggh it was hard! They didn't find any problems, but I'm glad my GP recommended it, and it gave me the confidence to return to exercise. (I have an extensive family history of heart disease, so that was always lurking at the back of my mind.)1 -
cwolfman13 wrote: »NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
Pretty much...HIIT was devised for athletes who already had a very strong base of fitness and needed something extra to keep going.
You'd be much better off just getting in more time and building up your fitness.
This^^! There are also a couple of other things that I noticed. You were doing 20 sec bursts and only 10 second recovery periods. That's all whacked out. I don't know where you got that routine but it's not a good one. Typically it would be 20 sec bursts, 1 minute or 1.5 minute recovery. No wonder you were short of breath! I'm in really good shape and that would close to kill me!
There are really only 2 good reasons I can think of for doing a HIIT routine: You are an athlete who does burst sports eg. Soccer, MMA, Sprinter and you want to increase your V02 Max (I assume OP is not in this category). Or, your only opportunity to exercise is 30 minutes a couple times per week and are trying to get max benefit in that short a period of time. And then, as cwolfman said, you need a good base of fitness. HIIT also has central nervous system impact, as you have learned the hard way, and the recovery is much more difficult.
If you have the time to do lower impact methods, as has been recommended, that's what you ought to do.0 -
JoLightensUp wrote: »I think you should go and see a doctor - i think dizziness and undue breathlessness are things you should get investigated before increasing your exercise volume.
I agree. Please seriously consider doing this. It's worth ruling out any issues.
I had some odd symptoms a few years ago and so had a stress test - on a bike...arggh it was hard! They didn't find any problems, but I'm glad my GP recommended it, and it gave me the confidence to return to exercise. (I have an extensive family history of heart disease, so that was always lurking at the back of my mind.)
It's never a bad idea to get medical advice for these kinds of issues but even a really fit person is going to be short of breath and dizzy from 20/10 intervals. Also, the best time to see a doctor is before you start a HIIT program! Just sayin.....1 -
Amen to HIIT being a bad idea for beginners. A couple of years ago my spouse and I tried to “jumpstart” our fitness by doing a boot camp which featured a lot of spinning. It did not go well, and we went back to being couch potatoes for another two years. Just recently we’ve started off slow with regular walks and easy jogging and it’s going much better.
I’m starting to think that any time someone uses the term “jumpstart” in reference to anything but a car battery, it’s a bad sign.2 -
Enough has been said about the particular protocol being used, it appears to be a variation of tabata 20/10x8... But, What I don't see is a decent period of warmup and cooldown... 5 minutes warmup and 10 minutes cooldown would be a minimum for a protocol like this.
Also, I agree that it looks like you've got possible exercise induced asthma. Which can be managed in many folks with proper warmup/cooldown and pacing.0 -
NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
SO NICE TO SEE THIS!!! I had a horrible experience with an aerobics class offered at work which ended up being HIIT. I believe in going hard but really I'm not an 'intensity' sort of person. Nevertheless I came out of that in pain, miserable and discouraged. Also felt that we hadn't been properly prepared for what was happening, but that gripe went to the organiser. Since then (that was three years ago), I've started on C25K and the NHS Strength & Flex podcast (from which I graduate next week!) and have pilates in my view. While HIIT sounds good for some people, I don't even want to give it a try again. Running and bodyweight (and cycling to/from work) are sufficient for me.1 -
Everyone please remember the opposite of HIIT isn't a steady pace, it's a natural one. You can speed up and show down during a non HIIT workout, everyone does.3
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cwolfman13 wrote: »NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
Pretty much...HIIT was devised for athletes who already had a very strong base of fitness and needed something extra to keep going.
You'd be much better off just getting in more time and building up your fitness.
This^^! There are also a couple of other things that I noticed. You were doing 20 sec bursts and only 10 second recovery periods. That's all whacked out. I don't know where you got that routine but it's not a good one. Typically it would be 20 sec bursts, 1 minute or 1.5 minute recovery. No wonder you were short of breath! I'm in really good shape and that would close to kill me!
There are really only 2 good reasons I can think of for doing a HIIT routine: You are an athlete who does burst sports eg. Soccer, MMA, Sprinter and you want to increase your V02 Max (I assume OP is not in this category). Or, your only opportunity to exercise is 30 minutes a couple times per week and are trying to get max benefit in that short a period of time. And then, as cwolfman said, you need a good base of fitness. HIIT also has central nervous system impact, as you have learned the hard way, and the recovery is much more difficult.
If you have the time to do lower impact methods, as has been recommended, that's what you ought to do.
That "20s on; 10s off" suggests it's based on Tabata HIIT protocol. Tabata's pretty well regarded, and has strong scientific credentials, but - you've hit the nail on the head, when you say HIIT's for "athletes who already had a very strong base of fitness" - Tabata was tested on Japanese International Speed Skaters if I recall correctly.1 -
cwolfman13 wrote: »NorthCascades wrote: »Classic example of needing to learn to walk before you run. No offense, it's not your fault. This HIIT stuff is genuinely bad advice for people who are new to exercise. I'm gains you nothing if you don't have a good level of base fitness. Just ride the bike at a comfortable pace.
Pretty much...HIIT was devised for athletes who already had a very strong base of fitness and needed something extra to keep going.
You'd be much better off just getting in more time and building up your fitness.
This^^! There are also a couple of other things that I noticed. You were doing 20 sec bursts and only 10 second recovery periods. That's all whacked out. I don't know where you got that routine but it's not a good one. Typically it would be 20 sec bursts, 1 minute or 1.5 minute recovery. No wonder you were short of breath! I'm in really good shape and that would close to kill me!
There are really only 2 good reasons I can think of for doing a HIIT routine: You are an athlete who does burst sports eg. Soccer, MMA, Sprinter and you want to increase your V02 Max (I assume OP is not in this category). Or, your only opportunity to exercise is 30 minutes a couple times per week and are trying to get max benefit in that short a period of time. And then, as cwolfman said, you need a good base of fitness. HIIT also has central nervous system impact, as you have learned the hard way, and the recovery is much more difficult.
If you have the time to do lower impact methods, as has been recommended, that's what you ought to do.
That "20s on; 10s off" suggests it's based on Tabata HIIT protocol. Tabata's pretty well regarded, and has strong scientific credentials, but - you've hit the nail on the head, when you say HIIT's for "athletes who already had a very strong base of fitness" - Tabata was tested on Japanese International Speed Skaters if I recall correctly.
Gotcha. Thanks. I'm not that familiar with Tabata.1
This discussion has been closed.
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