Another Interval Training question!

I've been doing interval training now for 1-2 months and feeling great! I
use the elliptical 3-4x a week for 30-45 mins at a time. My goal is to
spend 2 minutes getting my heart rate up to 155-160 and then 2 mins getting
it down to 125-130. Here is my question: Is there a maximum amount of time
should I spend doing interval? Is it dangerous to get my heart to speed up
and slow down so many times in a short span?

I alternate the elliptical with walking on the treadmill 1-2x a week for
variety. I don't do interval training on the treadmill. I generally go
from an incline of 5% to 15% and vary my speed to maintain a heart rate in
the 130's to 140's. I also do weight training a few times a week and still
work out with a trainer 1x a week.

Any suggestions to improve what I am doing? My weight loss has been
stalling big time and it is annoying the crap out of me! My butt and legs
seem to keep getting tighter and smaller and fit in my jeans better... but
my tummy hasn't reduced proportionately. It still fitting in the jeans the
same. Yes I monitor what I eat and write it down daily in an excel
spreadsheet I created.

284/209/???
--
Email me at:
perpleglow(AT)comcast.net
http://community.webshots.com/user/perpleglow

I am not an expert on interval training, but I do know that your body will
get used to any set routine. My trainer has given me an eight week routine
that starts:
Day 1: 30 minutes - heart rate moderately, evenly elevated (for me, at my
age that's about 145-155)
Day 2: 3 sets of 3 minutes at threshold, 3 minutes rest. Threshold goal for
me is about 160.
Date 3: rest
Day 4: 20 minutes - easy (I try for heart rate at about 130-140)
Day 5: 15 minutes all out, threshold.(no comment).
Of course, cooldowns are tacked on at the end. Warms ups at the start.

It goes on from there...week two increases to 35 minutes cardio, 1 more set
of the interval, the threshold interval increases in time, etc. It
eventually goes up to 50 minutes and weird things like a fartlek( I think
that's what it said...can't remember and my gym bag is in the car!) which I
have no idea what that is (never got that far before my enforced non cardio
period). The long day also dips in the middle back to 30 minutes for one
week.

Anyhoo, my point is that there are a zillion plans out there and you are
probably in better cardio shape than me and can probably start at a
different place, or pace. Ask your trainer for a cardio program and I am
sure she can come up with one for you that varies the intensity for you.
I'd be happy to send you the whole 8 week deal of mine, if you'd like.

Also, I was finally literally shoved onto the Stairmaster, and while I truly
find it a modern form of torture, I have to admit it gives a wonderful,
sweat producing, fat burning workout. Try that for 15 minutes on one of
your 30 minute days and skip to something else really quickly while your
heart rate is still up. Oh yes, surprisingly, with my pre-surgery lousy
knees, it didn't hurt! I always stayed away from it for that reason, but
there is something about the way the steps move with you that make it easier
to do than to go up real steps.(IMO). I can't remember if knees are an
issue with you!

Good luck! Elise.
"Perple Gyrl" wrote in message
...
I've been doing interval training now for 1-2 months and feeling great! I
use the elliptical 3-4x a week for 30-45 mins at a time. My goal is to
spend 2 minutes getting my heart rate up to 155-160 and then 2 mins
getting
it down to 125-130. Here is my question: Is there a maximum amount of
time
should I spend doing interval? Is it dangerous to get my heart to speed up
and slow down so many times in a short span?

I alternate the elliptical with walking on the treadmill 1-2x a week for
variety. I don't do interval training on the treadmill. I generally go
from an incline of 5% to 15% and vary my speed to maintain a heart rate in
the 130's to 140's. I also do weight training a few times a week and
still
work out with a trainer 1x a week.

Any suggestions to improve what I am doing? My weight loss has been
stalling big time and it is annoying the crap out of me! My butt and legs
seem to keep getting tighter and smaller and fit in my jeans better... but
my tummy hasn't reduced proportionately. It still fitting in the jeans
the
same. Yes I monitor what I eat and write it down daily in an excel
spreadsheet I created.

284/209/???
--
Email me at:
perpleglow(AT)comcast.net
http://community.webshots.com/user/perpleglow

Thank you for the suggestions! I do the interval for a couple of days then
switch to the treadmill then back to elliptical.... I probably do need to
add more variety to what I do. I'll talk to trainer... I usually just work
on weight training with him, not cardio.

Congrats on being able to do stairmaster! Personally, I can't handle it due
to my bad knee! Elliptical and treadmill gets me sweating good!

"Elise Converse" wrote in message
news:1b7kc.21826$NZ4.11858@lakeread05...
I am not an expert on interval training, but I do know that your body will
get used to any set routine. My trainer has given me an eight week
routine
that starts:
Day 1: 30 minutes - heart rate moderately, evenly elevated (for me, at my
age that's about 145-155)
Day 2: 3 sets of 3 minutes at threshold, 3 minutes rest. Threshold goal
for
me is about 160.
Date 3: rest
Day 4: 20 minutes - easy (I try for heart rate at about 130-140)
Day 5: 15 minutes all out, threshold.(no comment).
Of course, cooldowns are tacked on at the end. Warms ups at the start.

It goes on from there...week two increases to 35 minutes cardio, 1 more
set
of the interval, the threshold interval increases in time, etc. It
eventually goes up to 50 minutes and weird things like a fartlek( I think
that's what it said...can't remember and my gym bag is in the car!) which
I
have no idea what that is (never got that far before my enforced non
cardio
period). The long day also dips in the middle back to 30 minutes for one
week.

Anyhoo, my point is that there are a zillion plans out there and you are
probably in better cardio shape than me and can probably start at a
different place, or pace. Ask your trainer for a cardio program and I am
sure she can come up with one for you that varies the intensity for you.
I'd be happy to send you the whole 8 week deal of mine, if you'd like.

Also, I was finally literally shoved onto the Stairmaster, and while I
truly
find it a modern form of torture, I have to admit it gives a wonderful,
sweat producing, fat burning workout. Try that for 15 minutes on one of
your 30 minute days and skip to something else really quickly while your
heart rate is still up. Oh yes, surprisingly, with my pre-surgery lousy
knees, it didn't hurt! I always stayed away from it for that reason, but
there is something about the way the steps move with you that make it
easier
to do than to go up real steps.(IMO). I can't remember if knees are an
issue with you!

Good luck! Elise.
"Perple Gyrl" wrote in message
...
I've been doing interval training now for 1-2 months and feeling great!
I
use the elliptical 3-4x a week for 30-45 mins at a time. My goal is to
spend 2 minutes getting my heart rate up to 155-160 and then 2 mins
getting
it down to 125-130. Here is my question: Is there a maximum amount of
time
should I spend doing interval? Is it dangerous to get my heart to speed
up
and slow down so many times in a short span?

I alternate the elliptical with walking on the treadmill 1-2x a week for
variety. I don't do interval training on the treadmill. I generally
go
from an incline of 5% to 15% and vary my speed to maintain a heart rate
in
the 130's to 140's. I also do weight training a few times a week and
still
work out with a trainer 1x a week.

Any suggestions to improve what I am doing? My weight loss has been
stalling big time and it is annoying the crap out of me! My butt and
legs
seem to keep getting tighter and smaller and fit in my jeans better...
but
my tummy hasn't reduced proportionately. It still fitting in the jeans
the
same. Yes I monitor what I eat and write it down daily in an excel
spreadsheet I created.

284/209/???
--
Email me at:
perpleglow(AT)comcast.net
http://community.webshots.com/user/perpleglow

Um...by the way. Chris told me today the cardio program is 32 weeks long.
I never got past page one! I know when I start cardio again I will start at
the top of page one (again). I'll get back to you around Christmas with the
results (which Chris can give you now!)
Elise.
"Perple Gyrl" wrote in message
...
Thank you for the suggestions! I do the interval for a couple of days
then
switch to the treadmill then back to elliptical.... I probably do need to
add more variety to what I do. I'll talk to trainer... I usually just
work
on weight training with him, not cardio.

Congrats on being able to do stairmaster! Personally, I can't handle it
due
to my bad knee! Elliptical and treadmill gets me sweating good!

"Elise Converse" wrote in message
news:1b7kc.21826$NZ4.11858@lakeread05...
I am not an expert on interval training, but I do know that your body
will
get used to any set routine. My trainer has given me an eight week
routine
that starts:
Day 1: 30 minutes - heart rate moderately, evenly elevated (for me, at
my
age that's about 145-155)
Day 2: 3 sets of 3 minutes at threshold, 3 minutes rest. Threshold goal
for
me is about 160.
Date 3: rest
Day 4: 20 minutes - easy (I try for heart rate at about 130-140)
Day 5: 15 minutes all out, threshold.(no comment).
Of course, cooldowns are tacked on at the end. Warms ups at the
start.

It goes on from there...week two increases to 35 minutes cardio, 1 more
set
of the interval, the threshold interval increases in time, etc. It
eventually goes up to 50 minutes and weird things like a fartlek( I
think
that's what it said...can't remember and my gym bag is in the car!)
which
I
have no idea what that is (never got that far before my enforced non
cardio
period). The long day also dips in the middle back to 30 minutes for
one
week.

Anyhoo, my point is that there are a zillion plans out there and you are
probably in better cardio shape than me and can probably start at a
different place, or pace. Ask your trainer for a cardio program and I
am
sure she can come up with one for you that varies the intensity for you.
I'd be happy to send you the whole 8 week deal of mine, if you'd like.

Also, I was finally literally shoved onto the Stairmaster, and while I
truly
find it a modern form of torture, I have to admit it gives a wonderful,
sweat producing, fat burning workout. Try that for 15 minutes on one of
your 30 minute days and skip to something else really quickly while your
heart rate is still up. Oh yes, surprisingly, with my pre-surgery lousy
knees, it didn't hurt! I always stayed away from it for that reason,
but
there is something about the way the steps move with you that make it
easier
to do than to go up real steps.(IMO). I can't remember if knees are
an
issue with you!

Good luck! Elise.
"Perple Gyrl" wrote in message
...
I've been doing interval training now for 1-2 months and feeling
great!
I
use the elliptical 3-4x a week for 30-45 mins at a time. My goal is
to
spend 2 minutes getting my heart rate up to 155-160 and then 2 mins
getting
it down to 125-130. Here is my question: Is there a maximum amount
of
time
should I spend doing interval? Is it dangerous to get my heart to
speed
up
and slow down so many times in a short span?

I alternate the elliptical with walking on the treadmill 1-2x a week
for
variety. I don't do interval training on the treadmill. I generally
go
from an incline of 5% to 15% and vary my speed to maintain a heart
rate
in
the 130's to 140's. I also do weight training a few times a week and
still
work out with a trainer 1x a week.

Any suggestions to improve what I am doing? My weight loss has been
stalling big time and it is annoying the crap out of me! My butt and
legs
seem to keep getting tighter and smaller and fit in my jeans better...
but
my tummy hasn't reduced proportionately. It still fitting in the
jeans
the
same. Yes I monitor what I eat and write it down daily in an excel
spreadsheet I created.

284/209/???
--
Email me at:
perpleglow(AT)comcast.net
http://community.webshots.com/user/perpleglow

Elise Converse wrote:

I am not an expert on interval training, but I do know that your
body will get used to any set routine.

I thought the purpose of interval training was to avoid that as much
as possible. Interval training mixes intense and mild times in close
sequence. Maybe 30-60 seconds of very high level warm-up followed
by 30-90 seconds of low level cool-down, and then back again. The
constant up and down of intensity is intended to fight the body's
tendency to get used to it.

Really good interval training profiles have intensity peaks that
change each time to further avoid the body developing a resistance.
The original Lifecycle interval profile had 4 intense spikes where
each one was higher than the last until by the end of the last one
most folks were panting. Newer interval training profiles have
each spike of intensity have a peak that's randomly determined
around an average. Increase the average and any one peak could
still be small compared to the hardest peak.

Lately I've been using starcases for interval training. Cycles of
up and down several floors. It has the advantage of zero equipment
needs, extreme simplicity. Always plenty of staircases in the
companies where I work. It has the disadvantage that the intensity
peaks are all the same size, basement to top floor.

Like I said...I am no expert. Nor a fan of it! I just do it as written on
my little cardio program (which is 32 weeks, not 8 as I originally stated),
and it does change constantly. I think that was the point of my statement!
I was just thinking that perhaps Perple Gyrl's routine, even though varied
over the course of a week, was mostly the same week after week.

Elise
"Doug Freyburger" wrote in message
om...
Elise Converse wrote:

I am not an expert on interval training, but I do know that your
body will get used to any set routine.

I thought the purpose of interval training was to avoid that as much
as possible. Interval training mixes intense and mild times in close
sequence. Maybe 30-60 seconds of very high level warm-up followed
by 30-90 seconds of low level cool-down, and then back again. The
constant up and down of intensity is intended to fight the body's
tendency to get used to it.

Really good interval training profiles have intensity peaks that
change each time to further avoid the body developing a resistance.
The original Lifecycle interval profile had 4 intense spikes where
each one was higher than the last until by the end of the last one
most folks were panting. Newer interval training profiles have
each spike of intensity have a peak that's randomly determined
around an average. Increase the average and any one peak could
still be small compared to the hardest peak.

Lately I've been using starcases for interval training. Cycles of
up and down several floors. It has the advantage of zero equipment
needs, extreme simplicity. Always plenty of staircases in the
companies where I work. It has the disadvantage that the intensity
peaks are all the same size, basement to top floor.