Different ways to train anerobically = different intensity = all right to do often?

[Katerchen]

I have been experimenting with different ways to Interval train. I feel less stressed but still working in my anerobic zone with Step Interval Workouts but it's a huge difference compared to what I am experiencing sprinting uphill.

1. the Step Interval Workouts

2. the Hi/Lo Interval Workouts (like Plyometrics)

3. the Spinning/Heavy Bag/Jumproping Interval Workouts

4. level sprinting

5. uphill sprinting

Since those workouts are all anerobic interval workouts but the intensity/stress on my body is so different, I want to know if it's all right if I do the different forms of anerobic training more than twice a week.

 

[ColleenM]

I do interval workouts 3 times a week usually IMAX, IMAX2 and Intense Moves and have been for almost 2 years now without problems. I also only do about 30 minutes of the tapes.

Colleen

 

[mogambo]

Although I have no scientific basis for my opinion, I think 3 times a week would be ok also if they were different types of training. I don't even think you have to make them shorter if you are fit enough to do long ones.

Just my gut feeling though. Some data is welcome if anyone has any.

 

[trevor]

Not sure what you mean by "I feel less stressed". If your heart rate is in the same range with all of these different methods, then you are getting the same cardio workout. Muscularly though, you are stressing different areas of the body. Running uphill uses different muscles than running downhill or on a level surface, for example. Perhaps that's why you feel more stressed with one method than with another. I am not a believer in perceived effort methods of training, by the way. With something like intervals, there are going to be days where you don't feel like pushing and you may feel like you are going hard when you aren't. I think it's great you are training by heart rate zones and especially intense training like intervals.
I train almost exclusively with intervals and occasionally do a longer, slower cardio as a working break. My opinion has always been that intervals are the best way to burn fat and the quickest way to burn fat. Long, endless cardio sessions are a waste of time to me.
I have found that intervals have enabled me to go forever in longer sessions ,such as spin for instance, and have also improved my speed in shorter sessions. You get the best of both worlds without mind-numbing sessions of an hour or more. I have never struggled with intense things like spin but my HR doesn't go anywhere near as high as it used to before I started training with intervals.
Having said that, you can do intervals without going anaerobic. As long as you are moving the heart rate around and not letting it stay in one zone too long, then you are doing intervals.
My advice: start out doing say 3 interval sessions a week in your anaerobic range if that's what you desire to try. Watch your HR and moods for signs of overtraining. If you start showing physical signs of burnout, keep doing the intervals but back off and do intervals in lower heart rate zones for a while. Experiment a little with that. You'll still reap the benefits. Oh and DO keep mixing up the types of cardio you use for these. That's great in order to keep out of a rut.
Note that I don't recommend this stuff to beginners. This is advanced and intense cardio work!!!! BE CAREFUL!!
Good luck!
Trevor

 

[Katerchen]

Hi Trevor, thanks for your post. Currently I work out only to perceived exertion but I do see the need of an HRM. I guess I just have to break down and buy one.

While I was playing with the different methods I was doing four of them a week, Plyometrics, Step, UpHill Sprint and Heavy Bag in one week and Roping, Level Sprint, Plymetrics and Spinning the next (I like to double workouts sometimes, it's exciting to see progress). After only two weeks of that intense training I went for a usual 3 mile run (hills included) and it was a lot easier and faster without having to conciously work on being faster.

 

[icklemoley]

I see no reason to buy a HRM unless you really need one. I think preceived exertion is more than good enough. I've had great results from working extremely hard for 20 seconds an then resting 10 seconds and repeating 7 more times. This burns like mad and my heart rate is up all day. Plus i lost 3lbs in the first week of this training!

Wayne.

 

[trevor]

Hi Wayne,
Glad to hear you are getting your desired results.
The reason I like the HR monitor is because it doesn't lie. You are in the range it says you are in and it is a good indicator, taking into account measurement delay times, etc.
Perceived exertion, to me, can give the false impression to someone that they are working hard when they might not be going as hard as they think. There are days when I don't feel like pushing and probably wouldn't if I was going by how I felt. With the monitor in front of me, I know I have to go harder and I force myself to get to the desired range.
Having said that, I think for some people the perceived exertion method might be safer.
Trevor