Interval training vs. steady aerobic training

[Debbrn]

I have been exercising on and off for years with minimal improvement. Currently I have been walking on a treadmill for 20-30 minutes @ 3.3-3.4 miles/hr 3 times/wk. I feel that I have made only minimal improvement since the first day I walked in the gym. If I go any faster I am very tired and end up taking at least a 1 hour nap. I also did a 12 minute walk test on my own and could do about .87 miles in 12 minutes. My last surgery was 15 years ago and have been medically stable since.

I have had minimal formal exercise training at all. When I ask my doc about exercise all he says is "start slow, progress slowly, and monitor". Dah, I know that.

My question is about trying interval training. I have never done it and thought I would try it. Since I walk an average of 3.3 mi/hr would I alternate between about 3mi/hr and 3.5 mi/hr? How often would I alternate? I have been trying to find guidance for exercise with minimal results.

Debbie

 

[MitralMan]

Debbie, try www.polarpersonaltrainer.com

Debbie, try www.polarpersonaltrainer.com

Run through the profile, and away you go. Highly recommended! Good luck!

 

[mntbiker]

Hi Debbie,
I'll let some of the others talk more about the interval training. They have a lot more experience then I do. The first change I would try to make is the days per week. Instead of walking 3 times per week try to walk every other day. The 2 day break each week is probably part of the problem. After you have gone to every other day after about 2 weeks try increasing the distance a bit.

For my exercise I would ride 3 days, break one day ride one day break one day and then go back to 3 days in a row. Occasionally I would do a light recovery ride after the second break with another break before the return to 3 days.

Don't know if this helps but I am sure the others will.


Ooops ok, so mitralman already responded.

 

[msiwik]

increase

increase

I have been exercising on and off for years with minimal improvement. Currently I have been walking on a treadmill for 20-30 minutes @ 3.3-3.4 miles/hr 3 times/wk. I feel that I have made only minimal improvement since the first day I walked in the gym. If I go any faster I am very tired and end up taking at least a 1 hour nap. I also did a 12 minute walk test on my own and could do about .87 miles in 12 minutes. My last surgery was 15 years ago and have been medically stable since.

I have had minimal formal exercise training at all. When I ask my doc about exercise all he says is "start slow, progress slowly, and monitor". Dah, I know that.

My question is about trying interval training. I have never done it and thought I would try it. Since I walk an average of 3.3 mi/hr would I alternate between about 3mi/hr and 3.5 mi/hr? How often would I alternate? I have been trying to find guidance for exercise with minimal results.

Debbie

Debbie: One thing you could try is simply increasing the speed by 5 to 10 seconds a week. That's one way runners do it - if you tire too quickly or you need time to adjust, then you hold at that pace until you master it. Mitralman's suggestion of heart rate monitor training will give you the best chance as you know how hard you are working and can adjust from there.

 

[Rivet]

I would recommend walking every day for 30 minutes at whatever pace you can handle. You can also break it up into two 15 minute walks.

Also, I am not a big fan of treadmills. Why not just walk outside?

 

[Debbrn]

Thank you very much for everyones responses. I think that rivet and mtnbiker are correct. I think I will also try to increase the number of times of I walk per week. I have tried to very slowly increase my speed without much success. I would rather walk outside, but with the hours that I work, the only time I have to walk consistently is in the afternoon when it gets to hot to walk. I am not a huge fan of treadmills, but is gives me consistency and I always monitor my heart rate while I am on the treadmill.

Debbie

 

[Philip]

Interval Training Beliver

Interval Training Beliver

I am a believer in interval training. Keep in mind that all my experience is pre-op. and from the views of a runner. If you have heart rate restrictions be careful of not exceeding your limits.
An easy way to introduce and gain both speed and power is through "fartlek." Fartlek is a Swedish word that loosely translates to "speed play" this concept was created by a Swedish coach many years ago who's name I can't recall. His runners had great success with this method before the days of structured interval training and is still used by many runners today to supplement and sharpen their training. Fartlek workouts are basically an unstructured continuous variation of interval training. A fartlek workout is run continuous with burst of speed added throughout the run/walk with recoveries at moderate pace. You can vary the pace, duration, and quantity of the increased pace segments to suit your needs. I always enjoyed doing this in a group to keep me from doing the speed and distance that I enjoyed which was not necessarily what I needed, so if doing this on a treadmill you will have to be disciplined.
There are many books that have interval work out schedules for runners of ALL abilities that could perhaps be used to establish a good walking program. Contact me if you need assistance in loacting these. I would think that the same exist for walkers.
I would consider contacting an exercise physiologist or personal trainer to assist in obtaining your goals.
Now for the best advice: FIND A TRAINING PARTNER!! and give fartlek a try.
Philip

 

[tommy]

You know that are a runner when you can say the word "fartlek" with a straight face.

I did very little fartlekking (I think I made that word up) or interval training when preparing for marathons. I think that I taught my body to go at one speed - one gear.

It's sounds simplistic, but I've come to understand that the only way to run fast is to run fast. Short bursts. Change gears. Gradually increment the amount of time you spend in speed work. Teach the muscles and the heart to get used to different intensities. Work all the gears. My heart rate monitor helps me identify the gears. "perceived exertion" can work as well.

I do some speed work/play now with swimming and cycling. It seems to be working as my speeds are increasing. I need to get my running endurance up a little more before speed play on foot. Looking forward to it.

 

[MikeHeim]

My Training

My Training

I have always included a short (one mile or so) run at a fast speed about once per week for my marathon training. Usually I try to almost sprint the last couple hundred yards. The reason is that I think that trains your body to run with a slightly longer stride. The longer stride will give you an increased pace.

Incidentally, it was during once of these faster runs that I first experienced the SOB that let me know I had a problem...

 

[Cynthia]

I'm doing interval workouts

I'm doing interval workouts

Hi.

For what little it's probably worth, I like interval training a lot. I decided to stop going on my runs and head into the gym. I just feel safer should I have a problem (that's a real optimistic thought, huh!!!).

I'm doing the arc (EFX?) trainer now on the interval setting. The recovery portion is pretty much double the more strenuous portion: ie. 1 minute of major resistance with 2 minutes at a lower resistance level. To me, since I'm in a gym now, it's just better suited to how I'd normally run....with hills etc.

I also like it because in just a few seconds, I can view my heart rate and make adjustments. I just slow my pace, basically, but I don't reduce the resistance.

I really am not sure if all this is good or bad. But it certainly is a less monotonous "run" for being indoors!