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Interval training

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Posted by: zonaguy03

I successfully took part in an interval training program today at the track that went like this: 5 minutes walking, 2 minutes jog, 1 minute sprint, 2 minute jog, 1 sprint- for a total of 30 minutes. To increase my chances of loosing body fat faster (saying my diet is perfect), would extending my interval training time do the trick, or is there a certain point where if you do too much cardio you start to burn muscle (which I DO NOT WANT because i want a 6 pack- not of beer but some solid abs.) HELP


Posted by: P-funk

the longer you extend the interval time, the less intense the exercise becomes. 1:2 work to rest ratio is pretty good. 1min. tempos are good, as are less (30sec ro 20sec of work). As you get more conditioned, try and lower the rest interval instead of increasing the work interval...so maybe 1:1 and then 1:.5 (for every one unit of work you do half a unit of rest).


Posted by: zonaguy03

Quote:
Originally Posted by P-funk View Post
the longer you extend the interval time, the less intense the exercise becomes. 1:2 work to rest ratio is pretty good. 1min. tempos are good, as are less (30sec ro 20sec of work). As you get more conditioned, try and lower the rest interval instead of increasing the work interval...so maybe 1:1 and then 1:.5 (for every one unit of work you do half a unit of rest).
Appreciate that tip...i will slightly decrease rest time day by day.


Posted by: P-funk

Quote:
Originally Posted by zonaguy03 View Post
Appreciate that tip...i will slightly decrease rest time day by day.
Not day by day! Let yourself adapt and build a base. Work into it. A few weeks at 1:2, then progress. You need to let your system develop a little bit.


Posted by: zonaguy03

Quote:
Originally Posted by P-funk View Post
Not day by day! Let yourself adapt and build a base. Work into it. A few weeks at 1:2, then progress. You need to let your system develop a little bit.
Rushing everything huh. Thanks man.


Posted by: ava

Yep, be patient. The fat wont disappear overnight and you shouldnt push it to either. Shoot for 1-2 lbs a week but it may even be less than that if you are already lean to start with. The leaner you are the harder it is to lose the last few lbs or body fat % to reach your goal.
Your body doesnt like to be extremely lean and will fight it. If you do too much cardio or with too much intensity then it will start to use other fuels to burn such as muscle which isnt good as we all know.

Once again, be patient. It will be a while before its warm enough in Chicago to lose the shirt anyway.


Posted by: iMan323

If you're at the track, try sprinting through the curve and then recover accross the length. It works great and it's not psychologically tiring as you have clearly defined and visible goals.


Posted by: NordicNacho

good idea i'll have to try that


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Interval training


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