Interval Training - Give me your thoughts

**Pandinha** · Posted On: 11/29/2006 10:47pm

I've been doing cardio really heavy for the past month, November. What I've really pushed the last 2 weeks is the following, an interval type training on the treadmill.

The treadmill is set for dynamic heart rate, meaning it will raise/lower, speed up/slow down the treadmill depending on my heart rate. The training time is 30 minutes. With a 5 minute warmup and 2 minute cool down.

The settings:
Top HR is 155bpm
Low HR is 130bpm
Max Speed is 5.0

For the first or two sets, I will let the treadmill do the work bringing me up to 155, and then back again. The grade of the incline gets up to about 5 to 6.

Once I feel my joints are ready, at the low end of 130, I'll raise the speed to 7.5mph, at this time my HR is rising, the treadmill is also increasing it's grade, it usually gets up to 2 by the time my heart rate hits 155, lowers itself, and I'm around 160 at this time.

I slow the treadmill down to 3.5, and then let it do the work of slowing itself down more to get me back to 130. Which generally takes about 90 seconds.

As oppossed to a standard H.I.I.T format, where I go all out for 30 seconds, rest 30 seconds, and do it 6 or so more times. I've found this works really well for me and I have the following stats so far.

Weight lost: 12lbs
Inches lost:
Waist: 3"
Neck: -1.5"
Upper Arms: -1"
Forearms: .5"
Chest/Back: -2"
Thigh: -1.5"
***VERY INTERESTING*Calves +2.5"

I am currently doing this cardio workout 5 times a week, M-F.

I will be integrating lifting back in come December. What are your thoughts on limiting or keeping the cardio schedule?

**Flash Jackson** · Posted On: 11/29/2006 11:34pm

Hey, whatever works for you.

**Pandinha** · Posted On: 11/29/2006 11:54pm

Originally Posted by Flash Jackson

Hey, whatever works for you.

Don't be an idiot and post in this thread again.

**patfromlogan** · Posted On: 11/30/2006 12:03am

Like Dude, mellow out. Flash Jackson's cool. You be cool. We all be cool. Can you dig it?

**patfromlogan** · Posted On: 11/30/2006 12:17am

I've been told that the type of interval training you are on is a fast way to improve. Four years ago I was working out and dieting under a trainer and going to burn on the gym bike on a machine with heart monitor. After a while I'd go to the 155 - 165 range and hold it as long as I could stand it - which wasn't very long. Then after getting my breath back on low resistance I'd go back up. Usually tried for three reps. That exercise, weights, low carbo, and long slow biking (I'd watch the Jazz or if they weren't on the Lakers 'cause I hated Colby) got me from 250 to 215 in a little over three months.

And it took a lot longer than three months to GAIN IT BACK........... sob

I found everything improved: martial arts, body surfing, sex, and now I'm going to have a Scotch and feel sorry for myself. I've been dieting because we're going to Hawaii in two weeks and the white flab hanging over bathing suit look isn't in, I've heard.

**Pandinha** · Posted On: 11/30/2006 12:37am

Originally Posted by patfromlogan

I've been told that the type of interval training you are on is a fast way to improve. Four years ago I was working out and dieting under a trainer and going to burn on the gym bike on a machine with heart monitor. After a while I'd go to the 155 - 165 range and hold it as long as I could stand it - which wasn't very long. Then after getting my breath back on low resistance I'd go back up. Usually tried for three reps. That exercise, weights, low carbo, and long slow biking (I'd watch the Jazz or if they weren't on the Lakers 'cause I hated Colby) got me from 250 to 215 in a little over three months.

And it took a lot longer than three months to GAIN IT BACK........... sob

I found everything improved: martial arts, body surfing, sex, and now I'm going to have a Scotch and feel sorry for myself. I've been dieting because we're going to Hawaii in two weeks and the white flab hanging over bathing suit look isn't in, I've heard.

Awesome Pat! Thanks for the info, this is what I was looking for. :)

**PirateJon** · Posted On: 11/30/2006 6:35am

Very good program. should really help you get where you want. Only thing I'd say is hard cardo + heavy lifting + hard training may = over training. If you watch out for that you should be golden.

**Pandinha** · Posted On: 11/30/2006 8:54am

Originally Posted by PirateJon

Very good program. should really help you get where you want. Only thing I'd say is hard cardo + heavy lifting + hard training may = over training. If you watch out for that you should be golden.

Thanks PJ, I was looking at seperating both of them. Cardio in the morning, lifting in the evening.

I'm watching my resting heart rate in the morning for signs of over training.

**Muqatil** · Posted On: 11/30/2006 9:48am

Sounds like a pretty good program. I may have to add it to my schedule.

I also like to start out on the treadmill at a slow rate, 6.0 mph, to warm up, about 5 minutes. Then bump it up to 7 for 90sec. back down to 6 for 2min, 8 for 90, 6 for 2m, 9 for 90, 6 for 2m, 10 for 1min. I then go back down that ladder, but with 30-60 seconds on the "sprints". I usually finish up at 5.5-6 for however long is left to hit 20-30 minutes total.

**Bry** · Posted On: 11/30/2006 9:50am

Anthony

The only thing I can suggest is you trade one or two of your treadmill days with some GPP drills. Do it in a similiar format as what you are already doing, but with the GPP drills you will be able to work some overall body fitness into your program, don't really need to go to the gym yet, and less risk of burnout because your work other muscle groups and you should still see the weight loss gains.

Bry