Interval Training Question

I started doing interval training on the elliptical for 30 mins at a
stretch. I do 2 mins on level ten then 2 mins on level 2 for recovery.
Here is my question... Should I be in cardiovascular mode during the high
intensity and fat burning mode during recovery? I currently aim to hit a
heart rate of about 140-145 during the high intensity 2 mins, then drop to
125-130 during the recovery. Is this a good level or should I opt for
different heart rates for optimal benefits?

I also switch around and use the treadmill and recumbant bike for variety,
but do not do interval on them. When I use the bike, I use it in hill mode.
When I use the treadmill, I do vary my walking pace from 2.5-3.5 and my
incline from 5%-10%.

Thanks!!

284/210/199/???

Another plateau *sigh*
I am hopefully building muscle to compensate for stagnant numbers!

On Thu, 26 Feb 2004 23:29:56 -0600, "Perple Gyrl"
wrote:

I started doing interval training on the elliptical for 30 mins at a
stretch. I do 2 mins on level ten then 2 mins on level 2 for recovery.
Here is my question... Should I be in cardiovascular mode during the high
intensity and fat burning mode during recovery? I currently aim to hit a
heart rate of about 140-145 during the high intensity 2 mins, then drop to
125-130 during the recovery. Is this a good level or should I opt for
different heart rates for optimal benefits?

You'll probably get other opinions, but I personally don't put much
stock in the "cardiovascular mode" vs. "fat burning mode" ranges that
you see posted. When I do intervals, I just aim for a period of
intense effort followed by a moderate-effort recovery. Your heart
rate numbers sound reasonable to me, though I think perhaps you could
work up gradually to a little bit higher numbers during the
high-intensity period -- maybe for a shorter time. There are all
sorts of good ways to do interval training.

Chris
262/158/(holding in 152-165 weight class)

Thanks guys! I'll keep your suggestions in mind!

JayJay... my elliptical trainer puts a heart rate over 150 for my age group
in the "danger" zone. I try not to get that high....

"Jayjay" wrote in message
...
On Fri, 27 Feb 2004 13:13:30 GMT, Chris Braun
wrote:

You'll probably get other opinions, but I personally don't put much
stock in the "cardiovascular mode" vs. "fat burning mode" ranges that
you see posted. When I do intervals, I just aim for a period of
intense effort followed by a moderate-effort recovery. Your heart
rate numbers sound reasonable to me, though I think perhaps you could
work up gradually to a little bit higher numbers during the
high-intensity period -- maybe for a shorter time. There are all
sorts of good ways to do interval training.

Chris
262/158/(holding in 152-165 weight class)

I'm going to agree with Chris on all of this.

For me, a heart rate of 140 is a light workout. My intensity
intervals, I'll get my heart rate up over 160 and hold it for a while,
then back off, and when it returns to about 125 then I'll do it again.

One thing I found over a period of time doing intervals is that the
recovery period is much shorter. As in, I can do high intensity and
then cool it down a bit, and find that my heart rate drops to 120
quicker over time.

Yeah... I am 35 and about 210!

"Jayjay" wrote in message
...
On Fri, 27 Feb 2004 07:49:03 -0600, "Perple Gyrl"
wrote:

Thanks guys! I'll keep your suggestions in mind!

JayJay... my elliptical trainer puts a heart rate over 150 for my age
group
in the "danger" zone. I try not to get that high....


I'm sure age and weight differences could make a difference. I
forget that not everyone is my age and weight and fitness level. :-)
NOT!

On Fri, 27 Feb 2004 07:49:03 -0600, "Perple Gyrl"
wrote:

Thanks guys! I'll keep your suggestions in mind!

JayJay... my elliptical trainer puts a heart rate over 150 for my age group
in the "danger" zone. I try not to get that high....

I think you can ignore that. Tom tells me that those numbers are (a)
"cover-your-ass cautious", and (b) not aimed at people who are more
fit. I don't recall how old you are, but I'm 55 (56 soon) and
routinely get up in the 160 range when I do intervals. But I worked
up to it -- didn't do that my first time on a treadmill :-).

Chris
262/158/(holding in 152-165 weight class)

On Fri, 27 Feb 2004 14:52:07 GMT, (Jayjay) wrote:

whereas I'm 32 and 130. I've also got low cholesterol and no health
problems. So, I know I can strain my heart pretty good.


To give another example: Tom's ex-fiancee, who is 24 and was captain
of a division one lacrosse team in college, will get her heart rate up
to 200-210 on high-intensity intervals. Not something I'd ever try,
but it works for her. Tom (26) will get up into the 180-190 range
when he does high-intensity work.

Chris

150 = danger zone? Only if you're 100 yrs old. For me, "easy" day
workouts are at 135 pulse to 140. Hard days 150 to 160. 9 to 10
minute miles are "easy", 7.5 to 8.5 min mules are "hard." If I did
intervals, I'd try to get to my max hr rate, 167, during the
intervals. I'm male, 55 years old. Females, your max hr rate is 225
minus your age (approx). During intervals, you should try for an
intensity that feels very, very, hard - so that you can't wait for the
minute (or two) to be over. The principle of training is simple - you
must overload your system to improve. Overload means doing more than
you are used to doing. You should alternate hard and easy days. Do
easy days at least until you no longer feel sore. For excellent
advice on training check out www.drmirkin.com and also look into his
latest book.

"Perple Gyrl" wrote in message ...
Thanks guys! I'll keep your suggestions in mind!

JayJay... my elliptical trainer puts a heart rate over 150 for my age group
in the "danger" zone. I try not to get that high....

"Jayjay" wrote in message
...
On Fri, 27 Feb 2004 13:13:30 GMT, Chris Braun
wrote:

You'll probably get other opinions, but I personally don't put much
stock in the "cardiovascular mode" vs. "fat burning mode" ranges that
you see posted. When I do intervals, I just aim for a period of
intense effort followed by a moderate-effort recovery. Your heart
rate numbers sound reasonable to me, though I think perhaps you could
work up gradually to a little bit higher numbers during the
high-intensity period -- maybe for a shorter time. There are all
sorts of good ways to do interval training.

Chris
262/158/(holding in 152-165 weight class)

I'm going to agree with Chris on all of this.

For me, a heart rate of 140 is a light workout. My intensity
intervals, I'll get my heart rate up over 160 and hold it for a while,
then back off, and when it returns to about 125 then I'll do it again.

One thing I found over a period of time doing intervals is that the
recovery period is much shorter. As in, I can do high intensity and
then cool it down a bit, and find that my heart rate drops to 120
quicker over time.

What about what I've heard about staying at 65-70% to burn fat?

"Jayjay" wrote in message
...
whereas I'm 32 and 130. I've also got low cholesterol and no health
problems. So, I know I can strain my heart pretty good.

For me, I don't really monitor my heart rate when I exercise. I just
go until I *feel* maxed out, then I back off a bit. While on
vacation the machines had the heart rate monitors, so I'd check them
out just to see. On rare occasions I'll take my pulse during
exercise.

I don't fret over numbers that much. Exercise isn't like that for me.

Ok thanks Chris... Just wondering why I heard to stay at 65-70% to burn fat
then... are those percentages not accurate either?

I think you can ignore that. Tom tells me that those numbers are (a)
"cover-your-ass cautious", and (b) not aimed at people who are more
fit. I don't recall how old you are, but I'm 55 (56 soon) and
routinely get up in the 160 range when I do intervals. But I worked
up to it -- didn't do that my first time on a treadmill :-).

Chris
262/158/(holding in 152-165 weight class)

Thanks for the advice, Brad!

"Brad Sheppard" wrote in message
om...
150 = danger zone? Only if you're 100 yrs old. For me, "easy" day
workouts are at 135 pulse to 140. Hard days 150 to 160. 9 to 10
minute miles are "easy", 7.5 to 8.5 min mules are "hard." If I did
intervals, I'd try to get to my max hr rate, 167, during the
intervals. I'm male, 55 years old. Females, your max hr rate is 225
minus your age (approx). During intervals, you should try for an
intensity that feels very, very, hard - so that you can't wait for the
minute (or two) to be over. The principle of training is simple - you
must overload your system to improve. Overload means doing more than
you are used to doing. You should alternate hard and easy days. Do
easy days at least until you no longer feel sore. For excellent
advice on training check out www.drmirkin.com and also look into his
latest book.

"Perple Gyrl" wrote in message
...
Thanks guys! I'll keep your suggestions in mind!

JayJay... my elliptical trainer puts a heart rate over 150 for my age
group
in the "danger" zone. I try not to get that high....

"Jayjay" wrote in message
...
On Fri, 27 Feb 2004 13:13:30 GMT, Chris Braun
wrote:

You'll probably get other opinions, but I personally don't put much
stock in the "cardiovascular mode" vs. "fat burning mode" ranges that
you see posted. When I do intervals, I just aim for a period of
intense effort followed by a moderate-effort recovery. Your heart
rate numbers sound reasonable to me, though I think perhaps you could
work up gradually to a little bit higher numbers during the
high-intensity period -- maybe for a shorter time. There are all
sorts of good ways to do interval training.

Chris
262/158/(holding in 152-165 weight class)

I'm going to agree with Chris on all of this.

For me, a heart rate of 140 is a light workout. My intensity
intervals, I'll get my heart rate up over 160 and hold it for a while,
then back off, and when it returns to about 125 then I'll do it again.

One thing I found over a period of time doing intervals is that the
recovery period is much shorter. As in, I can do high intensity and
then cool it down a bit, and find that my heart rate drops to 120
quicker over time.