Interval Success or Failure?

JMangino · Post by **JMangino** » Fri Sep 19, 2008 10:04 pm

I am currently 258 lbs starting weight was 286 I do weight training 3-4 times a week. cardio has been a moderate walk and a light jog every x amount of minutes. For an hour and 15 minutes. I want to cut this hour and 15 minutes into 20-30 minutes. I have yet to try interval traning, and am looking for a good one to start out that could do the same amount of work in 20-30 minutes apposed to 1 hour.

If I walked for 2 minutes at a 3.0 speed, then jogged at a 4.5-5.0 speed for 1 minute then repeated for 20 minutes should I feel and see decent weight lose results? Apposed to walking 3.3 for 1 hour with 5.0 jog every 9 minutes?

I do 4.25 miles I understand that with more intensity it wont matter how far you go it all matters about the amount of oxygen you can take it, but if I started an interval session even if I can only do 20 minutes lets say thats 1.5 miles or less of 3.3 walking and 4.5-5.0 jogging every 2 minutes or what ever should I see the same results?

I need some help on this I am just looking to trim cardio exercise I am sick of doing it for an hour every day it's just getting tedious and boring.

JMangino · Post by **JMangino** » Sat Sep 20, 2008 2:54 pm

So I tried "interval" training today was it well spent or a complete failure?

Basically I walked, 2mins at 3.1 speed, then jogged 1 minute @ 5.0 speed, I did this untill I hit 20mins. At 20 minutes, I did a 1 minute run @ 6.0 (fastest I ever went and it was rough) then finished workout with a 4 min walk @ 3.1 speed again.

Total time 25mins, did I sweat yes, more then I thought I would, am I tired a little, not EXHAUSTED, but all during the workout I was pretty tired and ankles hurt so bad I just wanted to stop. Total treadmill calories burnt 223, 1.5 miles.

I understand we don't go by treadmill calories but its a rough picture for me.

question to you know is was this enough should I do it twice a day? Morning / Night.

old workout was, 1 hour 15 minutes of walking @ 3.3 speed, 7 mins of 5.0 jog. Thats basically what I just did only faster less breaks.

old workout was 4.25miles, 570 calories burnt?

I can eventually up walking speed in intervals once ankles stop hurting again, but does 570 compare to 223?

Mbauer21 · Post by **Mbauer21** » Sat Sep 20, 2008 4:27 pm

Well, I am no expert at all BUT I would SUGGEST you just stick with 30-45 min to an intensity that gets your HR up, what would that be? you just have to find out. Your ankles hurt most likely bc of your weight. Maybe you could focus on weight lifting? and then walking on the treadmill at a decent speed, or elliptical etc? and of course eat healthy cuz no matter how much you kill yourself at the gym if you dont keep it clean you will stuggle to get your results.

vamp · Post by **vamp** » Sat Sep 20, 2008 7:57 pm

The treadmill work is good at interval, but at your current weight, its probably the pounding that your ankles are hurting from. The lady has a great suggestion and perhaps I could elaborate on it.

fighting boredom is often a problem many people find when working out...

so perhaps 2x a week do intervals on an elyptical
2x a week intervals on a bike
2x a week steady walk for 45 minutes on the treadmill.

This will give your mind and body variety (good for muscle growth and fat loss) and if you want, perhaps start swimming for 30 minutes of laps instead of one of the walks on the treadmill. Always take one day of rest for full body recuperation.

I would love to see you become interrested in some free weights as muscle burns fat but I won't push...Just hint

Cheers

JMangino · Post by **JMangino** » Sat Sep 20, 2008 9:14 pm

vamp wrote:The treadmill work is good at interval, but at your current weight, its probably the pounding that your ankles are hurting from. The lady has a great suggestion and perhaps I could elaborate on it.

fighting boredom is often a problem many people find when working out...

so perhaps 2x a week do intervals on an elyptical
2x a week intervals on a bike
2x a week steady walk for 45 minutes on the treadmill.

This will give your mind and body variety (good for muscle growth and fat loss) and if you want, perhaps start swimming for 30 minutes of laps instead of one of the walks on the treadmill. Always take one day of rest for full body recuperation.

I would love to see you become interrested in some free weights as muscle burns fat but I won't push...Just hint

Cheers

I like that idea I could do something like that, as for the weight training not sure If I mentioned it but I do do weight training 4-5 times a week, I didn't put that in because I really only needed help with cardio work out, but thanks to both of you for the advice.

vamp · Post by **vamp** » Sat Sep 20, 2008 9:18 pm

weight training is critical to building muscle and high amounts of cardio with heavy weight training could counteract what you want. It is a balance between them that you want.

Cheers

redi2lose7 · Post by **redi2lose7** » Sun Jan 04, 2009 4:07 pm

I'd say going all out for 1 full minute might be what's causing your ankle pain. When one gets tired, we tend to lose proper form, which can cause discomfort or even injuries. I suggest continuing your program, but with 30-40 seconds going all out, and 1 min recovery. You'll get better results this way and you'll keep your motivation because of the reduction of pain. It also forces your body to dig into its fat stores because of the rapid changes in speed. It's called interval training, and it's only variation from HIIT is the duration of each interval. It's EXCELLENT for jogging. I use it and I've noticed great improvements in cardiovascular fitness and the amount of weight coming off.