Interval Cardio Sample Workouts
I've fooled around with intervals when I was a runner, but I'd find it helpful if someone could tell me exactly how to do the prescribed interval training, using — say — a total time of 30 minutes on treadmill or outdoor running/walking, or bicycling. Steve
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I have done this type of cardio work in the past. the way I did it was as follows: on the stationary bike: sprint for 30 seconds, then leisurely pedal for 20 seconds. This is considered one "set." I would complete 6 sets. This is 5 minutes of work. I found it to be VERY taxing, both in the legs and heart. I can't imagine doing that for 15 minutes. I challenge all to try it once. No cheating on the sprints. Mike
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I have heard quite a lot about interval training, but unfortunately am not familiar with how to go about it. What are your suggestions in planning high intensity interval training regimen? James
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High-intensity Cardio Intervals are really quite simple. I start everyone out as follows:
9 minutes TOTAL (including warm-up & cool-down)
Begin at a slow pace/intensity for 1 minute, increase intensity for 1 minute, increase again for 1 minute.
NOW, go at a HIGH intensity (not exhaustion) for 20 seconds followed by an EASY pace for 10 seconds
REPEAT this sequence SIX times.
Now go into a moderate, steady pace for 1 minute and decrease after 1 minute followed by a very easy pace for 1 minute to cool down.
It's what I call ascending and descending "Mount Metabolism." You finish where you started, only your metabolism is amped up to a fat-burning inferno for hours afterwards. You'll have to experiment to locate the optimal pace for interval phase. Start out conservatively as you do NOT want exhaustion. Vince
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What's the average time goal after one gets accustomed to the interval cardio? Let's say for me, the typical "hate cardio, loves weights and needs to work to keep the fat off" person? Laree
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I find that apporximately 6 weeks (18-24 sessions) of the higher-intensity version of the HICI is about where some diminishing returns begin to mainfest. As well as a staleness that is revealed in a lack of enthusiasm for really hitting it hard on the 20 second "sprints." The muscles may begin to feel a bit "flat." You can prolong it's effectiveness by changing the particular exercise used each time. Or each week. Personally, I alternate between two different machines on an instinctive basis. Vince
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Approximately how long do I stay at 9 minutes and what's after that? Laree
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Great question! I have a few different ways of staying sharp with HICI's. One is to alternate the 9 minute version with a longer session of 16 minutes. You begin and finish as you did with the 9 minute HICI. But, you do 10x (30/30) as the interval phase.
After warm-up, you go hard for 30 seconds then easy for 30 seconds , repeating for TEN sets before heading into the cool-down. Obviously, these longer intervals (30 seconds) are not as intense as the ones in the 9 minute version.
Matter of fact, it's effective (& fun) to "pyramid" the intensity of the intervals. You hit the first 30 second sprint fairly easy and progress from there up till the 6th sprint being the most intense.
Then, beginning with 7th sprint, you wind-down sprint by sprint.
Another method is to go to 25 minutes TOTAL as follows: 3 minute progressive warm-up, into 1 minute of (30/30)intervals, followed by 1 minute steady pace, 2 minutes (30/30), followed by 1 minute steady, 3 minutes (30/30), followed by 1 minute steady, 4 minutes (30/30), followed by 1 minute steady, 5 minutes (30/30), followed by 3 minutes steady to cool-down.
So you're just increasing the interval time by a minute each "phase." There are other variations that I use from time to time but these are most often employed. The take-home message is to let the 9 minute HICI be the core of your cardio training. Just use the variations to stay fresh and keep the metabolism honest. Vince
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I've been doing the interval cardio routine as part of preparation for contests in June. I only run (treadmill or street) for 15-20 minutes a day, 3-4 days a week. It seems to have helped in fat loss, but with little muscle size lost, compared to longer, slower running that I used to do. I like it a lot better, principally, because it's a short, intense cycle and I can get it over with!
I've been doing 2 minutes at my normal pace (about 8.5 minutes per mile), 2 minutes at about 6.5 minute per mile pace and then a jog at about a 10 minute per mile pace. I cycle these back and forth until I reach either my mileage goal or I am back at home. Bruce
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I realize that my most-recent posts regarding cardio workouts have been geared towards high-intensity intervals that are for abbreviated durations.
However, I have quite a bit of experience with the set-up that you refer to — longer duration with several pieces of cardio equipment employed.
My take on this method is that by changing-up the machines DURING the particular session stimulates the metabolism in a most-positive way AND allows you to actually BURN MORE CALORIES DURING the workout than you would if staying with one machine for entire duration. The rationale here is that you are able to generate greater intensity on each "stage." Thus, the OVERALL workload will be increased.
And, from a perception standpoint, you are able to "go harder" when you know that you are not going to remain on that machine for long at a time. Your body never really has a chance to "acclimate" itself to any one machine so the body is "more attentive" instead of "settling-in" for the long haul. Greater effect on metabolism via the "after-burn."
Also, the "boredom factor" is all but eliminated. The active muscles are effected to greater degree as well (i.e. stepper— glutes) as the intensity is potentially greater.
In case you are interested, I have submitted a sample of my cardio sessions from the past. NOTE: this is best used by those NEEDING to lose fat as a priority as it can impede muscle growth in those purposing size as priority. The WORKLOAD IS HIGH !
Also can be used once a week by those looking for that extra challenge.
Begin with TREADMILL (3.4-3.8mph) 0-12% incline increasing 2% every minute for total of 7 minutes.
Move to:
STEPPER for 6 minutes
CONCEPT II ROWER or Air Dyne 6 minutes
SEMI-RECUMBENT BIKE 6 minutes
TREADMILL (12%) 3 minutes
STEPPER 3 minutes
ROWER 3 minutes
SEMI-RECUMBENT BIKE 3 minutes
TREADMILL 1 minute "all-out"
STEPPER 1 minute "all-out"
ROWER 1 minute "all-out"
SEMI-RECUMBENT BIKE 1 minute "all-out"
TREADMILL 7 minutes (12-0%) decreasing 2% every minute.
This takes 48 minutes with a bit more total because of transition time exercise to exercise. Take minimal time between each "stage." Any exercise can be exchanged for those listed if neccessary.
For the 6 minute stages, kick-up intensity by employing 30sec./30sec. intervals and on the 3 minute stages, go with 20/10 intervals.
USE JUDICIOUSLY!!! This is a very challenging cardiovascular workout and will leave you feeling PLENTY "ATHLETIC." Experiment to locate optimal pace/intensity for each exercise and stage. You want to finish entire workout as your goal so avoid exhaustion early on. Vince
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Suggest you do this workout during off-peak gym hours lest your gym-mates frown upon your athletic activities. :~) Laree
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