I read in last months Mens Fitness about interval training and how it burns fat faster and increases your endurance better than any long term aerobics excersize (say compared to 40 min on a treadmill running at a steady pace)
Ive been trying to do the workout plan they have in there. Its broken down into weeks, and you go a certain % of your maximum heart rate for 2 min, rest 1 min, and then go 2 min again. You do that 5 times.
I've been doing my best at this routine for about 2 weeks now and Ive already seen results (well that and started doing BJJ agian). My question is this: I really have to work my ass off to get my heart rate up to 85% (say 175 bbm), and then to rest one minute and do that again is almost impossible. Im running with everything I have to get it there, and then rest for about 3 minutes and do it again.
Its a hell of a work out but I dont see how Im going to be able to get it up more than 95% or 100% for 2 min. Im in good shape, but it seems you have to be an Olympic athlete to actually do this properly. Oh, and they only ask you to do it 3 times a week, so thats good
never heard of it
I heard this guy Tabu knows about it.
Do work
no
Oh, now I remember that Taku guy making threads about it. Always thought he didnt know what he was talking about. Im sorry. You are better than me. You are an athlete, I'm not. You are good looking, Im not attractive. You make lots of money, I'm poor.
Now, please answer my questions. Thanks
Ok, i try...as you fatigue, your heart rate will be raised by a lower level of relative exertion ( NOTE : please be kind, fellas, this is not any kind of official, sanctioned, terminology, just personal experience poorly expressed). So lets say in the first interval you have to run at 6 mph to reach your targetted heart rate, because your recovery is incomplete, by the 5th interval, you will reach your targetted heartrate at 4mph. And frankly, it will feel like you are working two asses off. As you improve, you will need to go at 5mph on the 5th interval, because your recovery will improve...but it will still feel just freakin awful, because a high heart rate is uncomfortable...lactic acid is nasty...etc. One way to think about interval training is that it works in a short perioud of actual workout, because it is condensed essence of training...you take one hours worth of discomfort, and condense it down into 15 minutes. The more you do it, the fitter you become, but it will always be uncomfortable, or downright nasty.
"Interval training was popularized in Europe a decade ago, and is overrated in America today."
Paraphrased from Tudor Bompa written about 20 years ago. I tend to agree, and think that it is MUCH more highly rated these days.
-doug-
Thanks shoe. Good to know Im not the only one who feels like they are going to die.
Doug, Ive lost several pounds in only 2 weeks of doing this. It seems to be working well
LittleMick - What are intervals?
The lonely quiet moments in between your posts.
Mask,
Intervals are useful and serve a purpose for sure, as you are discovering. However, i still find them to be overrated (for what it's worth).
-doug-
I heard it was a money spinning hoax. I mean look at this link:
http://www.trainforstrength.com/Endurance1.shtml
What kind of mug would really fall into that trap? Honestly?
Baz
I tried intervals over the years. I found out that they result in more post workout fatigue (not to mention workout fatgue) than aerobics and burn out my mind.I tried aerobics and found that it improves my mood, gives my mind an oxygenated environment to thrive in, and leaves me feeling very relaxed. In terms of calories I just find I have to do more aerobics to burn off the same amount of calories as the high intensity sprints.I do think sprints have a purpose, but you can pull off the weight loss just as easily with aerobics. You just have to do it more often. At least my mind thanks me for it. It can think afterwords. And if you have a desk job you need to be alert and relaxed all day long.If you're a full time competitive athelete I guess it wouldn't matter. You could easily go with sprints and still be ok.
g2010
HungryHippo -LittleMick - What are intervals?
The lonely quiet moments in between your posts.
actual out loud laughter.
for a beginner interval program 2 min on/1 minoff seems a little too intense. Most of the programs I've seen written would have you resting longer than working at least at the beginning
Grappler2010 - ...In terms of calories I just find I have to do more aerobics to burn off the same amount of calories as the high intensity sprints.I do think sprints have a purpose, but you can pull off the weight loss just as easily with aerobics. You just have to do it more often...
Grappler2010, you make a great point - I reached the opposite conclusion and completely agree with your premise. I do high intensity interval training on a StairMaster precisely because I can't stand long-duration, lower intensity cardio exercise. As is so often the case in designing a fitness program, the "best" is invariably whichever one allows an individual to stick with it the longest over the course of their life. I think that's just another way of saying what you just said.
MASK, I find 15-30 mins every 3-5 days/week is much more personally sustainable over the long term than 30-60 mins/day. My next purchase is a set of calipers. Since I started strength training this last Jan too, I've put on some obvious muscle weight, so I need a better guide to how well/poorly HIIT is actually working for me. I can at least tell you I look better (my unattractive Doritos A-cup moobs are half a size smaller now) and I feel way better too.
For reference, my own cardio work is usually spread across 3 15 min HIIT gym days and 1-2 ~1 hr Judo days each week.
-E
LittleMick - What are intervals?
GOOGLE IT YOU #¤/¤%&)"¤¤&%!!! !!! /¤%&(#%//))))!!!*?
Unlike Doug, I do not feel intervals are over rated. I came to my conclusions about the effectiveness of interval training long before the TABATA protocol was developed. I have been recommending interval training to my clients and using it with myself since the late 1980s. If anything I feel that L.S.D. cardio is over rated or at least poorly executed by the masses.
Intervals can be Aerobic or Anaerobic in nature depending on the length of the actual intervals as well as the work to rest ratios. Either way I feel that they are more efficient and effective then just about any type of similar conditioning training; for getting in great shape in minimum time.
Bompa has had some great contributions to training but a lot of his stuff is a waste of time IMHO.
TAKU
cool. Any thoughts on my original post?
Hi Mask,
We also find them very effective with all our fighters. if it is difficult to raise your hr the high it may be do to that your are an "use to" that activity or your are in better condition than you think.Especially if you run on a regular basis.
That being said there are many different ways to do intervals.Generally there is a period of max or close to max
hr with a slower period of recovery rate hr. This does not mean however that you should not be still moving. In other words if your running at 10mph and hit a hr of 175bpm your recovery period should be a lower speed with a lower Hr. The idea behind intervals is to get your heart and body use to
that intensity and use to dealing with the lactic acid build up. In this way your body learns how to buffer the lactic acid quicker.
My suggestion, if running is your gig, try a weighted vest from www.Smartvest.com with a small amount of weight you will have to work that much harder and will raise your HR quicker.Personally I use a 52 lb vest on the Versa, with intervals, and working towards an 84lber.
Although will be gradually adding the weight over time to the vest.
The more in shape you are the harder the it is to raise your heart to your max , because of the strength of your heart and effectiveness of muscles.
I heard rumors from people who knew Bill Rogers the marathon runner. They said his resting HR was 15bpm ! My point is, with elite athletes it is difficult to get them up to their max.
My other suggestion is to try a different mode of training. We are big fans of the versaclimber. I consider it the ultimate torture device. I have fighters with even killer
cardio , like Kenny, still will get their HR rates up quicker.
Also if you are in Boston next week, I will gladly show you a run we call the " Summit of Pain". This is 246 stairs from the top of Summit ave down to Beacon st and back.
Kenny, Keith, myself, and others use it on a regular basis to really go up to the next level.
I do agree with limiting it to a few times a week , for recovery purposes.
Also you will burn more cals with this type of workout. Generally the higher the output the more fuel it takes.
here are some different intervals we use on a regular basis.
whether running , versa, rowing etc.
warm up 10 minutes( of your desired activity)
1 minute on 85 to max hr
1 minute off no lower than 50% max
for 8 to 12 sets
warm up 10 minutes
10 seconds all out
20 off
for 5-10 minutes
10 minutes at recovery hr
warm up 10 minutes
30 seconds all out
1 minute of recovery
for 5 to 8 sets
5 to 10 minutes in recovery
warm up 10 minutes
20 seconds all out
40seconds in recovery
8 to 10 sets
5 to 10 minutes of recovery.
There is plenty of ways to slice this up. What really matters is what are your goals for the program at hand?
Increase endurance?
Fat loss?
Fight specific fitness?
or just a challenge?
I mean no disrespect with that. I always try to identify the goal and make sure that form fits function for the client.
All the best.
Kevin K
"Dr. Evil"
ps I sent my latest conditioning DVDs
to Dan last week.