Interval Training

[krisfitness]

Cathe, Hi! I need some input. What are interval training guidelines? That is, how long should an interval workout (on a cardio machine) be in duration? Since it is more taxing on the body, I realize it should not be done for an hour--that is too long. Thanks

Kristen

 

[Cathe Friedrich]

Hi Kristen! Interval training is a very advanced technique. You will alternate bouts of steady state training with bouts of all out energy output (more or less training in the red zone). Training at extremely high output levels should only be done for very short bursts (somewhere under a couple of minutes) before going into a recovery period (where exercise intensity is greatly reduced to bring the heart rate down to the lower end of the training zone). Even world-class athletes can stay in the red zone for only a few minutes at a time. It's NOT a zone recommended for ANY OTHER then the very seasoned advanced exerciser. Even at that it is only recommended one to two times per week.

A way to gauge your intervals would be to go all out on a given exercise, (after a very thorough warm up, of course) and only go to where you can't do any longer (for most this is about 30 to 90 seconds) and then recovering just long enough to give you the fuel to do it all over again. It is normal for your high level output time to gradually reduce with every few intervals since fatigue sets in fairly quickly with this type of training.

Good luck and please train cautiously.

 

[krisfitness]

Cathe, Thank you so much for replying. I just recently began doing more interval-type training (in addition to DrillMax, Imax 2 & 3, BM2, kickboxing, bootcamp (high intensity cardio)} and it has really given me some great definition in my legs. So far, the workout I do is on my Arc Trainer. I warm up for 5 minutes then perform 20 intervals on a 1:1 ratio. Sometimes each interval is 60 sec. on and 60 sec. rest OR 30 sec. on and 30 sec. rest. Are these good interval workouts. My heart rate has gotten up WAY SKY high and yes, it is very taxing. Nevertheless, I am trying to change from an endurance athlete to a more sprinter-type athlete. I ADORE all your hardcore plyometric moves. You have really helped sculpt my body. As with other fans, I too, am eagerly looking forward to your new series...keep the hard stuff coming, espically the plyometrics. Talk to you soon. Take care,

Kristen

 

[Cathe Friedrich]

Hi Kristen! Great to hear of your progress and results. Keep up the hard work. If you can maintain a 30 on 30 off, or 60 on 60 off, approach that's fine. But if you find yourself getting too winded to be effective on your output, you can always alter the ratio to favor longer recoveries and shorter energy output. Take Care

 

[krisfitness]

Cathe, Thanks for the quick response. I love being able to communicate with you via email. As others have stated, you and your workout videos have definately influenced my fitness in a positive way. You are such an inspiration to me and I love what you have developed. You should be very proud. Hopefully I'll be able to meet you in person some day. I am going to get some rest now, tomorrow is leg/plyo day for me. I am doing DrillMax (legs/cardio) Imax 3 (blasts only) and BM2 (power circuits w/weights). This is a workout I created and I LOVE it!! Definately challenging but it works my legs and glutes hard. Take care.

Kristen :+ :+