IronOnline Cardio Training
Interval Cardio Description
Could you please explain exactly how to do this unconventional cardio protocol? I was thinking you could use me as an example. My personal goal is to continue to build muscle while not gaining too much bodyfat, which is easier said than done. Henrik
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As far as the cardio intervals sessions go, pick an exercise (i.e. semi-recumbent bike,stepper,rower,etc.) and begin with easy pace for 1 minute, then increase intensity a bit for 1 minute, increase again a bit more for 1 minute.
NOW we get into it! Increase to a "sprint" pace for 20 seconds, then EASY for 10 seconds, SPRINT 20 seconds, EASY for 10 seconds.
Repeat this 20/10 combo for 6 "sets" or 3 minutes.
Gradually taper back down for 3 minutes in reverse of how you started. That's 9 minutes (yes, NINE) total!
It does take some experimentation for a few sessions to locate optimal intensity increments to begin with as well as the actual intervals.
You do want to be pleasantly fatigued but not "exhausted" to point of not being able to complete entire session. You should finish with your final 20 second "sprint" being the strongest.
And the "cool-down" for last 3 minutes will leave you with that "high." Best to do this right after your weight training or in the morning BEFORE eating.
Choose a lower-body emphasis exercise after leg training (stepper, bike) and an upper body emphasis (rower, Air Dyne) after upper body training. Of course, this is not "written in stone" as a bike or running works fine after upper body. You be the judge on choice of exercise.
If you find that doing this after your training is too much (as I personally do) then stick to doing it separate from the weights. Most of my clients prefer the combining of it all in one session.
Look at this as a challenge. It's quite different from the slow, "watch grass grow" cardio sessions that are the "gospel" of aerobic frustration. I'm certain that you and many others know of a dedicated 10K runner or two that gets PLENTY of "cardio" work and eats cleanly while still carrying that spare tire around the middle. (I guess it's in case they get a flat).
That's because in addition to the optimal cardio effect that you are deriving from higher intensity/lesser duration, you are benefiting from the "after-burn" towards your fat-burning metabolism. With conventional aerobic workouts your system returns to it's base level VERY quickly. And, that gets MORE so as you get in better condition. You eliminate that "diminishing returns" problem with the interval training. Vince
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A technical question about the cardio workout: Let's say I use the stationary bike. I usually warm up on the bike at workout level 6 (out of 12 levels total) with 80 pedal rounds per minute (=150watt). This steady pace gives me 70-80% of max pulse (220 minus age being max). Considering this, how should I perform the 20 second sprints? Should I increase resistance or only increase pedal rotations per minute and if so, how many rotations per minute would you guess-timate a sprint should be? Henrik
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GREAT QUESTION. Initially, just increase RPMs to 100+ for 'sprint' then back it down to 75-80 RPMs. After a few weeks, you can combine the two forms of increased intensity in progressive fashion. Increase RPMs for 'sprint' phase for two sprints, then increase LEVEL for next two sprints and finish with a combo of the RPMs and LEVEL. Vary your way of increasing intensity session to session. Don't let body get acclimated. Keep it "guessing." Vince
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As with any exercise regimen, progression with interval training workouts is the key to improvement. I would recommend an aerobic capacity of 30 minutes steady output at 75-80% before adding interval training to your routine.
So where do you start? The type of exercise is up to you. Run or bike or run stairs outside, treadmill, spin bike, or stairmaster at the gym. It is the work/rest ratio that you will manipulate.
Start with a work/rest ratio of 1/4. An example would be 10 seconds on/40 seconds off. Move to 1/3, then 1/2, and finally 1/1. Within the changing ratios you can extend the work and rest interval. The 1/4 ratio can be 30 seconds on, 2 minutes off. Staying within that time frame, eventually you would have a workout that was 30 seconds on, 30 seconds off.
How many intervals? Begin with 5 or 6 in whatever ratio you feel is best. Work up to 10-15 at any prescribed ratio. 30 minutes total time would be a great workout.
Remember, the work interval is all out, the rest interval is about 50% of the work interval. Steve K
More from the IronOnline Cardio Archive
Here's a sample interval cardio workout.
More from the IronOnline Archive
Would you like to learn more from our IOL forum?
Two of our most popular cardio training pages are this cardio fitness thread in the forum, and this aerobic fitness page in our wiki database.