Interval Training

[Dioufy]

Here's the dance, lads.

I have recently gone from 15st to 12st 7lbs, and am carrying a bit of flab and a hintness of tits. I usually run 5k four times a week, and lift weights on Mon, Wed and Fri. Today I tried interval training on a treadmill before my workout. I did 10 minutes of it.

1 min of 12kph run
1 min of 8kph jog

Did that until 10 mins had elasped.

Not great, but a start.

Next time I'll do it I'll take the running speed up to 14kph.

Any advice would be welcomed. I am looking at doing interal traing on the days I lift, as it's easier on the treadmill.

Cheers.

[jonoevansla]

Out of curiosity how did you physically cope with the interval training when compared with your normal 5K run? ie. were you more knackered?

I've recently started interval training (occaissionally) on the static bike for 10-15 mins before my weights workout. I'm in pieces after it!

[Dioufy]

Out of curiosity how did you physically cope with the interval training when compared with your normal 5K run? ie. were you more knackered?

I've recently started interval training (occaissionally) on the static bike for 10-15 mins before my weights workout. I'm in pieces after it!

It was easier to do interval training, but only because I wasn't sure what I was doing. I did my higher intensity work at 12kph - the next time I do it tomorrow, I'll whack that up to 16kph and see where I go from there. I would guess it's more tiring to do interval training, but just looking for tips really.

[Counter-puncher]

I have recently gone from 15st to 12st 7lbs, and am carrying a bit of flab and a hintness of tits.

15st to 12 7, good work mate.

[Ilya Muromets]

Personally I've always favored interval training over LSD training. It suits me much better.

[Dioufy]

I have recently gone from 15st to 12st 7lbs, and am carrying a bit of flab and a hintness of tits.

15st to 12 7, good work mate.

Cheers, mate, means a lot.

Hoping to get under 12st, in a good few weeks.

[Dioufy]

Is interval training hard to do on a treadmill?

[Scrap]

Running on a Treadmill causes, a nueromuscular inbalance. It works Quads, but not the Posteria chain.

[jonoevansla]

I don't do a great deal of running as my knees tend to suffer - however we occaissionally do the following at the end of a boxing workout:-

5 mins jog to local park,
Sprint the length of the football pitch, then slowly jog the remaining 3 sides (around circumference of pitch),
Sprint the length and width of pitch then slow jog 2 sides,
Sprint the length, width and second length of pitch, slow jog remaining width,
Sprint the complete circumference,
Collapse!!!

It's a killer but is great for building stamina. Might be difficult to simulate on a treadmill, but could be worth a go.

Good luck, sounds like you are well on track!

[SAPFO]

I just go hard/soft until I am on the verge of up-chucking. usually a 10 min warm up with 20-30 min hard 2 mins, slow 1 min intervals. Makes me feel great afterwards. Is this mental?

[Dioufy]

I am still a newbie, and figuring it out on my lonesome.

Here is what I did today;

400m warm-up
1min 7.5kph
1 min 15kph

I did that twice before I figured out that I need to walk in my recovery minute.

Then I did 5x this;

1min 5kph
1min 15kph

Then I died.

On Monday I'll do;

1min 15kph
1min 5kph

x8

See how I go.

If I don't log on Monday afternoon, that's because I have fatally fallen off the treadmill (which nearly happened today). If that happens, Counter-Puncher can have my "Boxrec's biggest pudendum" award.

[Deserter]

I am still a newbie, and figuring it out on my lonesome.

Here is what I did today;

400m warm-up
1min 7.5kph
1 min 15kph

I did that twice before I figured out that I need to walk in my recovery minute.

Then I did 5x this;

1min 5kph
1min 15kph

Then I died.

On Monday I'll do;

1min 15kph
1min 5kph

x8

See how I go.

If I don't log on Monday afternoon, that's because I have fatally fallen off the treadmill (which nearly happened today). If that happens, Counter-Puncher can have my "Boxrec's biggest pudendum" award.

Good on you fella - nothing wrong with having 2 mins at 5 (or 7.5 when you're up for that again) inbetween your 15kph sprints. Key is ensuring enough recovery time to be able to go hard for multiple 'sets'.

[Dioufy]

Is 15kph hard enough to see effects?

And ta, Deserter.

[Deserter]

Is 15kph hard enough to see effects?

And ta, Deserter.

For sure fella - it's all relative e.g. my wife's max is around the 12kph mark at the mo, while I know a couple of good runners who'll be doing that minute sprint at around the 20kph mark. What you have to ensure is that you're adequately pushing yourself and looking to gradually progress. For example, if you're unfit and starting off you may be walking for 2 mins at 5kph and doing a 1 min 'sprint' at 12kph, but then after three months you'll be up to walking for 2 mins at 5kph but able to do 6 'sets' of 1 min at 14kph.
A heart-rate monitor can be useful to ensure you're working at close to maximum capacity during those 1 min sprints i.e. up in the 170-185 bpm range (as a rough average). There's no definitive right or wrong speed, as everyone is going to have different levels of fitness

[Dioufy]

Is 15kph hard enough to see effects?

And ta, Deserter.

For sure fella - it's all relative e.g. my wife's max is around the 12kph mark at the mo, while I know a couple of good runners who'll be doing that minute sprint at around the 20kph mark. What you have to ensure is that you're adequately pushing yourself and looking to gradually progress. For example, if you're unfit and starting off you may be walking for 2 mins at 5kph and doing a 1 min 'sprint' at 12kph, but then after three months you'll be up to walking for 2 mins at 5kph but able to do 6 'sets' of 1 min at 14kph.
A heart-rate monitor can be useful to ensure you're working at close to maximum capacity during those 1 min sprints i.e. up in the 170-185 bpm range (as a rough average). There's no definitive right or wrong speed, as everyone is going to have different levels of fitness

Excellent.

[handsup]

i jog for 5 mins for warm up
then for 21 mins i jog at
8 (threadmill) x 2 mins
then run at 17 (threadmill) for 1 min.
its a good workout!!

[Dioufy]

Right, bitches.

This is what I did today;

400m warm-up at 10kph

Alternating minutes between 5kph and 15.2kph on a 0.5 incline for 15 minutes.

Then I did my weights session.

[jBacca]

Right, bitches.

This is what I did today;

400m warm-up at 10kph

Alternating minutes between 5kph and 15.2kph on a 0.5 incline for 15 minutes.

Then I did my weights session.

Nice.

How long did you run for?

I do 4 minutes jog then do another 16 minutes intervals. 20 minutes for me and I'm blowing out me arse.

[Dioufy]

400m warm-up took about 2 mins something.

Then intervals for 15 minutes, then a 3 minute cool-down.

As I am new to IT, I am going to whack up the sprint speed to 15.4kph next, then keep going up in 0.2 until I fatally fall off the treadmill.

Jeez, the sweat IT generates is unreal. I had to go and change before I did my weight session. I'd looked like someone had pissed on me.

[Dioufy]

JBacca, what are the benefits have you seen from doing IT training, and how long have you done it?

[jBacca]

For me, it's hard to judge the effectiveness of the interval training because I was initially in bad shape and any sort of cardio work was going to help me.

The benefit that stands out to me is that after a month of jogging a few times a week, I played 6aside football thinking I'd last the full thirty minutes but instead was flagging after ten. After a few weeks of interval training I could last the full thirty and now another two weeks later, I've actually lasted an hour playing at a quick pace.

[Dioufy]

I meant physically, you donut.

:P

[Dioufy]

Fitness-wise, all is good. These tits are not cool.

[jBacca]

Ah mate, my bad.

Yeah I've got myself a fine pair of tits too. Still not got rid, same with my fat roll on me waist (although I can see a bit of definition on my upper four abs).

Do believe tits and belly will be the last to go. With the diet am on and regular exercise, am hoping it'll all be gone in a couple of months.

Oh, and I defo sweat more doing the interval training so am assuming I'm burning more at the same time.

[Dioufy]

Ah mate, my bad.

Yeah I've got myself a fine pair of tits too. Still not got rid, same with my fat roll on me waist (although I can see a bit of definition on my upper four abs).

Do believe tits and belly will be the last to go. With the diet am on and regular exercise, am hoping it'll all be gone in a couple of months.

Oh, and I defo sweat more doing the interval training so am assuming I'm burning more at the same time.

Keep a fellow tit informed of your preogress, dude. I am in the same boat.