Regarding HIIT or IBUR, there is no way I can do it for 20 minutes because let’s face it, I’m fat and out of shape!
So I’m thinking I have 2 options.
Instead of jogging/sprinting for the entire 20 minutes I’ll do it for say, 7-10 minutes and each time try to increase my time.
Do the full 20 minutes but instead of jogging/sprints do slow-jogging/fast-jogging. (And like the previous method, each time I will try to increase my speed until I’m actually doing jogging/sprints).
sounds like you got a good plan. with the sprints, i would start off at a smaller distance and work on building my speed up into longer distances. start at 20 meters and work up to 100 meters. it will take a long time but you will get in shape and you will build some great speed strength. After you hit the 100 meter sprint level then you can go on to the 400 meters at a slower pace. laters pk
pkradgreek: are you suggesting to first train by sprinting distances (e.g. 20-100 meters) and then only when I can comfortably do that then to do it based on time (e.g. HIIT or IBUR)?
As someone who’s also not yet in the best shape, I would say go with number two. Intensity is relative…a fast jog for you could be just as challenging as a sprint to someone significantly more fit than you are.
Someone correct me if I’m wrong, but 20 minutes of HIIT–at a high level of YOUR perceived intensity–would better provide better fat burning for someone with a larger amount of bodyfat than 7-8 minutes of effort at a higher perceived intensity.
Right now I do 20 minutes, sprint/brisk walk, and my earlier sprints are faster, no doubt. But the overall cycle still kicks my butt, and I am seeing improvement in how long I can keep that initial intensity going.
You can either do the sprint/jog, start at 10 min total and work up OR you can run/walk for 20 min and gradually up your speed to the sprint/jog range. Either should work just fine as long as the intenstiy is high for your current level of conditioning. To be honest, it doesn’t take very long at all to improve your conditioning to the point where you can’t sprint/jog for at least 15 min (as long as you push the envelope when you train). Even after months of no cardio it usually only takes me about 2 weeks or so before I’m crankin up the heat. Good luck to ya.
Just a side note here: It sounds to me like you’re thinking that HIIT won’t do you any good unless you’re doing it for at least 20 minutes. That’s not the case. If you check out CT’s Running Man article (which it sounds like you already have), you’ll notice that his interval sprint/jog routine has several fitness levels built into it. When I was getting ready for the HR contest, I used the 15-sec/60-sec protocol, which in the beginning only takes about 7-8 minutes. And it worked great.
That was the “average” shape protocol; I’m not fat, but I also hadn’t been doing any cardio work for months beforehand, and I’m probably a little older than you are. So it was the right choice for me. Regardless, what I’m trying to say here is that HIIT - all else being equal - is going to give you more results than regular cardio. And while your slow-jog/fast-jog idea is good, it won’t give you the same benefit as even a 10-sec sprint mixed in with a minute or two of slower running to recover.
So what I recommend is: Do whatever true interval work you can manage, even if it’s only two or three 10-second HI intervals. When you feel like you’re going to die if you do another one, walk for a minute or so to get your breath back, then do your fast/slow jog stuff. Each week, try to increase the first portion of the workout until you’re in the range that CT recommends. Then you can switch over to his protocol and go from there.
I would do sprinting/jogging/walking or even just sprinting and walking. Not necessarily even a fast walk. The sprinting provides metabolic benefits that you’re not going to get with jogging.
I second Kelly’s recommendation. Do sprints with walks or just rest. Use a 1:3 or even a 1:4 ratio and build your way up in minutes. If you can get 10 minutes, then you’re fine. If not, then you have something to shoot for.
When I started HIIT, I was doing 90 seconds of low intensity, then 30 seconds all out. I called that one cycle, and only did 4 cycles. I added one cycle each time I did it until I got up to 20 minutes. (From 8 ? 20 min.)
The 15/60 protocol sounds good for you, with walking/sprinting. You could even start with only 2 cycles just to see how you feel after, then add 1 each of the next two weeks. Don’t worry about how long it takes you to get up to a decent amount of time, it will come.
Eventually 20 minutes with an advanced routine will seem easier then your first time. Personally I prefer doing them on a bike. I have never liked running, and hated the shin splints.
I would advise preventing them by adding a little exercise. Sit on a leg curl bench, (instead of lying,) and place the tips of your toes under the pad and flex your ankles. You might get some strange looks when you do this, but that is part of the fun.
i’ve been doing this workout on a treadmill…set to the 1 lap (400m) mode…i just run at a high level for 200 meters, then jog for 200 meters…i can’t quite swing 400 yet but it’s been working well for me. i do about 4-5 sets and it takes 20 minutes. it’s worked well so far and i’m not in the greatest shape either.
If you are too heavy and have a gym membership also consider an elliptical machine or stairmaster. That will make it easier on your joints yet still allow you to do intervals.
Plus, as someone said, still do intervals just shorten them. Do NOT increase the rest period though, you don’t want to completely clear the lactic acid out during the rest. This way, you will build lactate tolerance and will soon be able to do more intervals and of greater length.
personally when I do HIIT or IBUR, I only keep it to 15 minutes. Char-Dawg is right in that your session doesnt necessarily have to be 20 minutes in order to be affective. And I would lean more towards a 1:3 or 1:4 ratio with SPRINTS, not JOGS! Just work your way up to longer sprint intervals…but definetely do the sprints.
I actually reread the “Running Man” article as suggested and lo and behold, there’s a regimen for people in Bad Shape! I have to admit, I somewhat scanned over the 400-meter running and Interval Training (because I’ve read similar things before) and jumped straight to IBUR!
Anyway, I’ll probably start w/ Interval Training and work my way up! Thanks again!
One thing that I have found to be good is doing about 3 minutes of jogging, 1 minute of a full out sprint, then crank it all the way back to a fast walking speed and cranking the incline on the treadmill, then walking like that until my HR is only slightly elevated… then I do it again.
For me on treadmill:
Speed 6, incline 3 for jogging.
Speed 9.9, incline 3 for sprint.
Speed 3.5, incline 12-15 for walk off.
The walk off with the incline is “easier” than jogging or sprinting and I find that it keeps my HR from dropping too quickly (or very quickly at all for that matter). Maybe its just a mind game I play on myself but it works for me and allows me to have a feeling like I’m not killing myself but I’m still being effective. I find that my walk-off can sometimes last 5-6 minutes before I’m ready to hit it again.
i suggested you start at 20 meter sprints just so you can build up the volume slowly. obviously if you sprint for a longer distance, you are adding more volume. the 400 meter runs would not really work at your level since you would fatigue too easily to finish at a high enough intensity. I figure by the time you are able to go at high intensity for 100 meters then you will be able to handle 400 meters at a little less intensity. laters pk
and i’m not in the greatest shape either.