Interval Workout Question

[zellybelly]

I am not a coordinated person so I do my cardio on the elliptical, bike or go for a run (wish I could the step DVD's but it just is not going to happen).

I am trying to put in interval training into my routine 3 times a week. The other 3 cardio sessions are a straight 60 minutes in my target zone. And I lift 3x a week as well. I set up an iPod workout for 60 minutes I start with a nice 5 minute song for a warm up then I started adding crazy songs that I up the intensity and then back to a normal song and bring my heart rate down. I alternate this way for an hour ending again with a nice 3-5 min song. I am getting to 80-85% of my max heart rate then bringing it down to 70% when I am working out.

Is this good, any other suggestions? I would really love any input here.

Thanks!

 

[NinjaMom]

I've done the exact same thing! I created playlists on my iPod and placed songs in a specific order for warm up, endurance, cool down etc... I placed the really pumping songs at various points where I need a boost. I have 13 different playlists but started to become bored so I purchased 7 Cardio Coach downloads and these have taken me to the next level. Awesome interval workouts! The tracks download individually so you can perform the workout as is or mix and match among different workouts and create many playlists to suit your needs.

You can do a search for Cardio Coach here. There are many posts about it. Also, you might want to re-post this in the OD forum to get more input.

JJ

 

[zellybelly]

So where do you get these, right off of Cardiocoach.com? Which ones are advanced? How many times a week do you do it? Any details would be great!

Thanks,
Meg

 

[beccajanern]

www.cardiocoach.com

I am a recent Cardio Coach convert after reading all the rave reviews on these boards. I recently purchased Vols 2,3 and 4. They are based on "zones" that are focus on your heart rate and level of exertion. They can be as advanced as you make them. Hugely motivating, I find myself pushing harder than I would on my own. If you go to the website, there are breakdowns of each WO posted so you will see the sprints, hills, intervals, etc.

Good luck!

 

[NinjaMom]

Hi Meg,

Yes...go to www.cardiocoach.com. You can listen to short clips and view the description of each workout. I have done Press Play, Volumes 4, 6, & 7 so far. The earlier versions (2,3) are shorter and I would say the later versions (4-7, pp) are more advanced but you can make any of these easier/harder based on your settings.

Right now I'm only doing these 1-2 times per week because I'm doing P90X and trying to follow that program as created.

Also, you might want to check out www.itrain.com for downloadable workouts. I don't have any of these but there are a lot of people here that do and really seem to like them.

HTH.

JJ

 

[zellybelly]

Thanks I will check it out!!!