That’s just it. I hate intervals.
I’m on my 5th week of NROL4W. I lift three days, do HITT (with a rower, treadmill or burpees) three days and take one day off.
In my old life, I used to lift three days and do step aerobics, kickboxing or some other fun endurance cardio on the others.
Man, do I miss the old days. I think it’s great that I spend half the time I used to in the gym and I’m still getting stronger, but intervals are sucking my will to live. I used to love cardio, but now I lie in bed in the mornings and dream that someone will run over my foot in the office parking lot so I won’t have to do intervals that day.
I don’t want to sabotage my hard work at the squat rack by adding back in endurance cardio, but, gee, am I unhappy.
Metabolism, scmatabolism.
I think that if you are that unhappy with a program, that you probably won't stick with it.
Have you tried subbing one of the HIIT sessions for LISS cardio that you used to like? You're doing a lot of sessions already, so replacing one with LISS would probably still have benefits of the HIIT but also let you have your "fun" cardio, too.
And you can always do what the book recommends, start with 15 minutes or so of HIIT and then follow it up with some LISS.
I don’t want to sabotage my hard work at the squat rack by adding back in endurance cardio, but, gee, am I unhappy.
In your case, I'd back off the HIIT without question. If you're getting that beat up from it, to the point that you're dreading it, that's a sure sign that you need to explore alternatives because this is beating you up too much.
And you won't be sacrificing your progress by doing moderate volumes of LISS/endurance type work. The key word here is "moderation". You'll certainly sacrifice no more strength than you will from being overtrained or hurt.
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Why not follow the program as written and only do intervals on the days prescribed (e.g. stage 2 workout B) instead of adding them in as extras and see how you feel?
Perhaps you could cut down to 1 or 2 HIIT sessions a week? In Stage 2 we start doing HIIT, but only 1 or 2 per week, after the B workout.
Also, somewhere in the book, they say you can still do regular cardio stuff if you like it, as long as you make sure you're still getting enough rest, recovery, and food.
In your case, I'd back off the HIIT without question. If you're getting that beat up from it, to the point that you're dreading it, that's a sure sign that you need to explore alternatives because this is beating you up too much.
And you won't be sacrificing your progress by doing moderate volumes of LISS/endurance type work. The key word here is "moderation". You'll certainly sacrifice no more strength than you will from being overtrained or hurt.
I totally agree with Matt here ... maybe skip it totally this week, just do whatever fun aerobic work you want, and see about trying it once next week.
I also find that WHAT I do for intervals is as important that I do them. I like jumping rope, KB swings, thrusters or burpees ... but you have to find what works for you.
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I am stubborn. It is my best and worst quality. I will stick to anything as long as it’s good for me, but I will irrationally continue to stick with it even when it’s proven it to make me miserable.
Thank you all for your wise words of advice. A wise woman would take them. I'm going to try to convince myself to be a wise woman.
(And, Julie, you are so right about finding fun intervals. There's got to be something more enjoyable than sprinting like a person on fire.)
I am stubborn. It is my best and worst quality. I will stick to anything as long as it’s good for me, but I will irrationally continue to stick with it even when it’s proven it to make me miserable.
Thank you all for your wise words of advice. A wise woman would take them. I'm going to try to convince myself to be a wise woman.
(And, Julie, you are so right about finding fun intervals. There's got to be something more enjoyable than sprinting like a person on fire.)
Katie
I'm wondering - what exactly do you hate about them? Do you hate the exercise you're doing for intervals? Do they hurt? Are you pushing too hard, so much so that you can't finish? Are your slower intervals easy enough to recover during that time? Do you listen to music?
I'm just curious. By all means, if you hate them, change. That's what's great about knowing your body.
I'm exactly the opposite! I hate steady cardio. I'll do ANYTHING if I can be done in 20 minutes or so.
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Have you considered doing your intervals as a step aerobic workout? I enjoy step also and at the moment (stage 1) do this as an interval workout between lifting. I particularly enjoy Cathe Friedrich dvds, especially IMAX-2 -that is a really fun interval workout with great moves and music. It is an hour long with 10 intervals but you can just do half of it at a time. Or if you like your choreograpy less complicated Gin Miller's Intense Moves is another good one - again 50min - 10 intervals but you could just do half.
I'm wondering - what exactly do you hate about them?
I find intervals both punishing and boring, if you can believe that. There's no creativity in it. It's all about repetition and waiting for the next interval to start.
Everything I've read about HITT says running is the best way to do it. The next best is a cardio machine, like a cycle or rower, where you can easily judge your exertion level.
So here's the rub. I've never been the biggest fan or running or cardio machines. If I had my druthers, I'd do jumping jacks 'til my arms fall off rather than get on an elliptical.
But I've been reluctant to think outside the box when it comes to my intervals (I do the 1 min. hard, 2 min. light/moderate routine) because I want my sessions to be effective. Burpees are the craziest thing I've tried. Mostly, I run (treadmill or track) or row. And I don't like either.
Oh, and Ruthie, I love me some Cathe. But her IMAXs (and other workouts like Drill Max) seem more like aerobic intervals to me than anaerobic. The hard part of her intervals is too long and the "easy" part doesn't give you enough opportunity to recover for it to be anaerobic, I fear. Do you think she fits the anaerobic interval criteria?
I find intervals both punishing and boring, if you can believe that. There's no creativity in it. It's all about repetition and waiting for the next interval to start.
Everything I've read about HITT says running is the best way to do it. The next best is a cardio machine, like a cycle or rower, where you can easily judge your exertion level.
So here's the rub. I've never been the biggest fan or running or cardio machines. If I had my druthers, I'd do jumping jacks 'til my arms fall off rather than get on an elliptical.
But I've been reluctant to think outside the box when it comes to my intervals (I do the 1 min. hard, 2 min. light/moderate routine) because I want my sessions to be effective. Burpees are the craziest thing I've tried. Mostly, I run (treadmill or track) or row. And I don't like either.
And what do you like to do? You mentioned kickboxing class. What else?
HIIT has been proven to be an effective way to facilitate fat loss. But it's not the ONLY way. Or as every exercise guru will tell you, "The best exercise is the one you'll actually do."
I hate running, too. You couldn't pay me to do a marathon, ever.
Do you have much fat to lose? Weight lifting itself will reshape your body given enough time and clean eating.
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And what do you like to do? You mentioned kickboxing class. What else?
Do you have much fat to lose? Weight lifting itself will reshape your body given enough time and clean eating.
I don't really need to lose weight. Of course, if you wanted to offer to take away a few of my pounds, I wouldn't deny you, but I'm really on NROL4W because I want to be and look buff. I like it when the boys in the gym watch me squat. And if I'm in a bar fight, I want to win it.
Now, with the bravado over, I'll tell you that I like endurance, girly cardio -- aerobic kickboxing, step and floor aerobics. The sort of things that are done in leotards and leg warmers. I've even been known to ballroom dance.
I'm exactly the opposite! I hate steady cardio. I'll do ANYTHING if I can be done in 20 minutes or so.
I'm with you on this. After forcing myself to run for at least an hour most days of the week, I'm thrilled about getting even better results from 15-20 minutes of cardio without even running the entire time. It feels like a miracle or something.
And if I'm in a bar fight, I want to win it.
Now, with the bravado over, I'll tell you that I like endurance, girly cardio -- aerobic kickboxing, step and floor aerobics. The sort of things that are done in leotards and leg warmers. I've even been known to ballroom dance.
ROTFLOL. I love that, planning ahead to win bar fights.
We can still be girly/like girly things even while lifting like a man--just no pink except on 45kg+ plates. The goal's to look like a goddess, not act like a man.
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Originally Posted by toosoretowalk
There's got to be something more enjoyable than sprinting like a person on fire.
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Originally Posted by MuscleMom23
How about Turbulence Training type intervals. I say do what you like. I don't see why you can't do jumping jacks LOL?
Just keep the principles behind it and do something you like! The treadmills aren't my friend either LOL!
I don't think anyone ever said intervals had to be just sprinting like you're on fire. Jumping jacks like you're on fire should work, too.
Oh, and Ruthie, I love me some Cathe. But her IMAXs (and other workouts like Drill Max) seem more like aerobic intervals to me than anaerobic. The hard part of her intervals is too long and the "easy" part doesn't give you enough opportunity to recover for it to be anaerobic, I fear. Do you think she fits the anaerobic interval criteria?
Well I would think they fit the criteria if you can get your heart rate up high enough during the intervals for it to become anaerobic. If you are superfit you might just be breezing through the intervals I guess . The original IMAX is more repetitive of the same movement (e.g. all those plyo jacks or lunges) and I definitely get anaerobic in those, I can feel the lactic acid. The Gin Miller workout is more like that as well, although not as hard. I don't know, I think anything that really challenges you and pushes your heart rate up is probably a good substitute if the other stuff is making you really miserable, even if you only throw a step workout in every two weeks just to make a change.
I think the biggest problem would be that your body gets used to those workouts and then it's harder to push yourself further as you get fitter (whereas on a bike, running etc you can always go that bit faster).
The other one I thought of that might do is the high intensity section of Kick Max - I don't know if you have that. There's pretty short recovery times in there and fairly high intensity stuff in between if I remember rightly (haven't done it for a while).
Everything I've read about HITT says running is the best way to do it. The next best is a cardio machine, like a cycle or rower, where you can easily judge your exertion level.
That's the silliest thing I've ever heard. Like you can't judge your exertion level when you're doing other things? Personally my intervals are done either with a jump rope or on a step or running. But I get just as good a workout from the jump rope and step as I do running.
I agree, there is absolutely nothing thats says you have to do hiit on a treadmill. You don't even have to do the same exercises for each interval.
Do 1 min of jumping jacks, 1 min of mountain climbers, 1 min of burpees, 1 min of jump squats and 1 min of jump rope. Walk around the room to get your heartrate back down inbetween. You can use any form of body weight exercise that gets your heartrate up. Shoot you can use kettlebell or dumbell swings. Just do something explosive that leaves you about to collapse in a heap. Your imagination can run wild.
Interesting, I'm the opposite. I don't like long endurance cardio and find it boring. I've always enjoyed intervals because I have a short attention span and like the quick burst followed by a rest. I guess that's why I enjoy playing softball because it's sprint, rest, sprint rest. Although I usually do intervals on the treadmill, I've found I can get a really good interval workout on an exercise bike as well.
I love me some Cathe. But her IMAXs (and other workouts like Drill Max) seem more like aerobic intervals to me than anaerobic.
I agree, but there's no problem with using some anaerobic intervals (HIIT) and some aerobic intervals at other times. The program has to be enjoyable enough to maintain consistency. I agree with Matt and Julie that you will benefit from cutting true HIIT down to once or twice a week, then choose cardio styles you enjoy in its place.
I use Imax2 for my intervals, too, but what I do is go into the DVD "mix and match" section (or whatever it's called) and do the interval BLASTS only. Like that straddle tap combo, or the ski-hop-tuck jump combo.
I time the blasts so I stop at one minute (well, uh, actually I've only been able to last 50 seconds but I'm improving because it used to be 45) and then I walk in place for 2 minutes.
It works out great. I figure when they get easy and I can last the full 60 seconds, I'll add a riser to the step.
I use Imax2 for my intervals, too, but what I do is go into the DVD "mix and match" section (or whatever it's called) and do the interval BLASTS only. Like that straddle tap combo, or the ski-hop-tuck jump combo.
I time the blasts so I stop at one minute (well, uh, actually I've only been able to last 50 seconds but I'm improving because it used to be 45) and then I walk in place for 2 minutes.
It works out great. I figure when they get easy and I can last the full 60 seconds, I'll add a riser to the step.
That sounds great! It'll get the job done and be fun too.
That sounds like a great idea. In fact I'm pretty sure that on the IMAX-2 and 3 there is a ready made premix of intervals only, although I guess with the mix and match you can choose the toughest ones over and over or miss them out (). In fact I was thinking about this today and thinking that when I begin doing the intervals in stage 2 (next week) I might do it by taking some of the moves that I already know from Cathe and time them for a minute. Maybe also some jumping rope. I also get easily bored on the exercise bike and I lose count of how intervals I've done!
That sounds like a great idea. In fact I'm pretty sure that on the IMAX-2 and 3 there is a ready made premix of intervals only, although I guess with the mix and match you can choose the toughest ones over and over or miss them out (). In fact I was thinking about this today and thinking that when I begin doing the intervals in stage 2 (next week) I might do it by taking some of the moves that I already know from Cathe and time them for a minute. Maybe also some jumping rope. I also get easily bored on the exercise bike and I lose count of how intervals I've done!
Ruth
IMAX 3 does have a blasts-only premix, and if you don't want to do all of them, you can hit the skip button to move to the next one. I've done it a couple of times as HIIT, though I'm moving away from step since it bothers my knees. Personally, DDR on Heavy is my choice for an interval workout
hating intervals
. The original IMAX is more repetitive of the same movement (e.g. all those plyo jacks or lunges) and I definitely get anaerobic in those, I can feel the lactic acid. The Gin Miller workout is more like that as well, although not as hard. I don't know, I think anything that really challenges you and pushes your heart rate up is probably a good substitute if the other stuff is making you really miserable, even if you only throw a step workout in every two weeks just to make a change.
). In fact I was thinking about this today and thinking that when I begin doing the intervals in stage 2 (next week) I might do it by taking some of the moves that I already know from Cathe and time them for a minute. Maybe also some jumping rope. I also get easily bored on the exercise bike and I lose count of how intervals I've done!
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