Interval training on treadmill
Discussion
Just wanted to get opinions on my new fitness routine to get fitter and lose weight. I have started doing 30 mins of interval training on the treadmill. I do 1 min walk at 5.5kmh and run for 2 mins at 10.5kmh for 30 mins. As I get fitter I will increase the time, speed and may add an incline. Is this any good?
Thanks
Thanks
I vaguely remember that you want to be doing exercise with your heart rate at around 60% of its max for best fat burn. I forget the exact area but it's a specific zone where the fat is burnt rather than the muscle. Hopefully someone who remembers will see your thread.
If you're training for endurance, recent studies found that jogging with bursts of sprinting was as effective as running for a much longer period.
Edit: google is my best friend http://exercise.about.com/cs/cardioworkouts/l/aa02...
If you're training for endurance, recent studies found that jogging with bursts of sprinting was as effective as running for a much longer period.
Edit: google is my best friend http://exercise.about.com/cs/cardioworkouts/l/aa02...
Edited by ShadownINja on Wednesday 3rd February 09:27
If you do end up doing it on a treadmill, set the incline to 1.0 all the time - this compensates for the lack of air resistance.
Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
ewenm said:
If you do end up doing it on a treadmill, set the incline to 1.0 all the time - this compensates for the lack of air resistance.
Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
Possibly. I would have to google but I remember reading somewhere that interval training (if it's called that) was as good as doing longer distances. I would presume that the only way you could determine this is by having one group of people replacing long distance running and seeing the effect over time.Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
HIIT trianing is proven to be the best at moving fat - behind Tabbata {sp} training
However dont do HIIT training more than 3 times a week as you lose the benefit of it
SSCV is good in the the off days
Personnaly i dont do HIIT on the treadmills - too unkind to kness and shins for me , i do it on the cross trainer
Regards
Sean
However dont do HIIT training more than 3 times a week as you lose the benefit of it
SSCV is good in the the off days
Personnaly i dont do HIIT on the treadmills - too unkind to kness and shins for me , i do it on the cross trainer
Regards
Sean
DaGuv said:
Is this any good?
Well that completely depends. Do you want to turn into Arnie? If so, it's not very good.Do you want to improve your fitness? If yes, then this is perfectly adequate to begin with. If you want to become a top endurance athlete then you would need to put in some mileage as well.
Just remember that one size does not fit all. Keep track of what you are doing. When what you are doing becomes to easy, then it is time to change. What you change it to can be whatever you want it to be. Although as a top athlete this is where professional / experienced advice should be sought.
HTH
Tris
ShadownINja said:
ewenm said:
If you do end up doing it on a treadmill, set the incline to 1.0 all the time - this compensates for the lack of air resistance.
Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
Possibly. I would have to google but I remember reading somewhere that interval training (if it's called that) was as good as doing longer distances. I would presume that the only way you could determine this is by having one group of people replacing long distance running and seeing the effect over time.Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
For example, Paula Radcliffe's standard hard training week is 140 or so miles at a mix of paces and 3 interval sessions (plus core work) - world record holder. All of the Africans (best in the world ATM) train 3 times a day, with weekly mileages well over 100 even in their easy weeks.
People claim Seb Coe did low mileage (and a lot of the 90s low mileage advocates point to Coe for their evidence) but he himself says he didn't count a lot of his steady runs in his training log or weekly mileage, and he was middle distance rather than endurance.
Sorry for banging on about this but this is my sport of 22 years competing, and there really is no secret to being a fast distance runner - combine miles with quality sessions for years.
ShadownINja said:
ewenm said:
If you do end up doing it on a treadmill, set the incline to 1.0 all the time - this compensates for the lack of air resistance.
Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
Possibly. I would have to google but I remember reading somewhere that interval training (if it's called that) was as good as doing longer distances. I would presume that the only way you could determine this is by having one group of people replacing long distance running and seeing the effect over time.Personally, as bales says, I'd choose to do it outside every time. I'm also very dubious about claims that interval training can replace mileage in endurance training - if you look at all the top endurance runners, they all do big mileage AND interval training.
Part of the reason our (UK) distance running is not at the standards it used to be is the late 80s/early 90s attitude that quality could replace quantity rather than complement it. The US are having a renaissance in distance running at the moment despite having similar lifestyles and culture to the UK, mainly based on focused training groups doing big mileages each week.
I have noticed within sprints training there is always some new guru proclaiming that there is one exercise (usually hip thrusts) that will transform your running or one type of work i.e never do longer than 80m etc etc
If you listen to the top coaches there is no substitute for hard work and whether that be your basic mileage for an endurance athlete or your repeat 300's for a sprinter! Then you use these different types of session/exercises to supplement your base of fitness that is built from the bread and butter type sessions that we are talking about.
IMO
ShadownINja said:
Good article.However it says (my bold): Performance in the more classical endurance-based events such as the 10k run or distance swimming can improved by incorporating higher intensity interval training even if its at the expense of some volume.
The "even if" would suggest to me that ideally it is in addition to volume, but doing intervals is still useful if time constraints force you to drop a steady/tempo run to do intervals. No argument there.
ShadownINja said:
So, is there any point for pros in doing the interval training? It's like those ads for food that say you'll lose weight "when taken as part of a healthy lifestyle". In other words, they do f
k all.
In my view there is definately a point in doing it, I don't think either me or ewenm were suggesting not doing it, more that it shouldn't be used at the expense of missing out on other types.k all.bales said:
ShadownINja said:
So, is there any point for pros in doing the interval training? It's like those ads for food that say you'll lose weight "when taken as part of a healthy lifestyle". In other words, they do fk all.
In my view there is definately a point in doing it, I don't think either me or ewenm were suggesting not doing it, more that it shouldn't be used at the expense of missing out on other types.k all.As with all training it is a balance between base mileage, quality sessions, recovery and time. I don't think you'll find a single competitive distance runner who doesn't do speed (quality) work, however getting the balance right between mileage and quality can be difficult and is where an experienced coach is worth their weight in gold. Optimising the split is a function of the athlete's dedication/commitment, their physiology and the target event.
There is a danger that an athlete will see quick payoffs from lots of quality and not much quantity - fine short term but they will rapidly plateau without the mileage in their training too. However, mileage is boring, sessions are much more fun (and painful of course), so getting the miles in is psychologically difficult.
For example, my full training week is 12 training sessions of which 3 are faster work (tempo or speed intervals Tues, Thurs, Sat) and the other 9 are steady runs of 30-120 mins, giving a total of around 100 miles or so (plus core conditioning work). This has got me to national level and knocking on the door of international selection.
ShadownINja said:
But do you think you could be just as good if you replaced the high speed stuff with "normal" training?
No. I might be better if I further increased my mileage in the 9 steady runs so they were all of at least 60mins though. The speed work is extremely helpful in the last half mile of a race.ewenm said:
ShadownINja said:
But do you think you could be just as good if you replaced the high speed stuff with "normal" training?
No. I might be better if I further increased my mileage in the 9 steady runs so they were all of at least 60mins though. The speed work is extremely helpful in the last half mile of a race.PS good luck getting selected!
I've just started getting into this too. I'd read so much about the benefits of interval training for losing weight so thought I'd give it a go. Met up with my trainer last week and he talked me through it on the treadmill.
I was anticipating running at about 11 with recovery period at 7.5 (speed walking), He said the recover period shouldn't be a walk it should still be a jog, so put me at 9 and 11.5 for the peaks. He also said I should be at an incline of about 3, which then goes down to 0 for the recovery period.
Needless to say I was pretty knackered as I'm not a huge fan of treadmill running anyway. The intervals were set into the computer so the treadmill automatically adjusted itself at the right time. If it didn't I don't think I'd have had the willpower to crank it up!
I was anticipating running at about 11 with recovery period at 7.5 (speed walking), He said the recover period shouldn't be a walk it should still be a jog, so put me at 9 and 11.5 for the peaks. He also said I should be at an incline of about 3, which then goes down to 0 for the recovery period.
Needless to say I was pretty knackered as I'm not a huge fan of treadmill running anyway. The intervals were set into the computer so the treadmill automatically adjusted itself at the right time. If it didn't I don't think I'd have had the willpower to crank it up!
Burn the Fat - Feed the Muscle said:
HIIT has received a lot of press lately as being superior to steady state exercise. In some ways, it IS superior: HIIT burns a lot of calories during the workout, but where it really shines is after the workout. Your metabolic rate stays elevated longer after the workout is over than steady state cardio. This increase in the metabolism is called excess post-exercise oxygen consumption or EPOC for short. That’s right – this means you burn calories all day long after your workout is over (Imagine burning extra fat as you sit at your desk at work!)
That’s the good news. The bad news is, the degree of EPOC is not as great as most people think. It’s a myth that your metabolism stays elevated for 24 hours after a regular aerobic workout. That only happens after extremely intense and/or prolonged exercise such as running a marathon.
That’s the good news. The bad news is, the degree of EPOC is not as great as most people think. It’s a myth that your metabolism stays elevated for 24 hours after a regular aerobic workout. That only happens after extremely intense and/or prolonged exercise such as running a marathon.
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