Truth about intervals- Jason Ferruggia

[cappuccino]

Originally Posted by Lost Dog

Isn't it Craig that says to run like there's a bear trying to catch you?

I believe a 10 is running like a chainsaw wielding bear is after you. 8 or 9 is a notch below that.

[Axis]

Originally Posted by Clemson

I can do an extended warm-up longer and hit the weights briefly and burn 30 calories less with monster circuits at 70% effort and get some joint restrictions opened up, hormone changes, and not have to bang up joints with high impact running. Doesn't the set construction of the lifts take care of the HITT?

For us novices, how many movements define a monster circuit?

[Axis]

Originally Posted by raymond3

Another question- would doing shorter full intensity sprints (say 10-15 seconds) be better than doing say 1 min intervals, but at a lower intensity ie 60-70% (as far as fat loss being the goal)?

Several years ago, there was some buzz on the boards about an Australian (I think) study that used 6sec/9sec work/rest intervals and got exceptional fat loss results.

I mix these in occasionally on a stationary bike. You can really go all out with a 6 s sprint. 10-15 minutes of these is exhausting, but kind of fun.

[Clemson]

Originally Posted by Axis

For us novices, how many movements define a monster circuit?

novices shouldn't do a monster circuit but it's more trips, exercise selection, integration of the series, and decay factor of fatigue.

[BamaDave]

The easiest way to look at this is that if you bust your ass and manage your diet, you'll get lean. If you have to do intervals to bust your ass for cardio work, then do intervals. If you can put in the effort during steady-state cardio, you'll get lean as well. Too many people lump "steady state" activities together as one thing. A person who's running "steady state" and putting a lot of oomph and challenge behind it is going to reap the benefits much more so than someone who slaps on the iPod and lollygags along at an effort barely above walking. Same deal in the gym with weight training - are you giving it everything you've got on most days, or are you doing leg extensions while you watch CNN or read a newspaper?

[Mahler]

I love the exercises the pros come up with. But the most effective to date seems to be backpeddaling. LOL

[Frank.S]

Originally Posted by Mahler

I love the exercises the pros come up with. But the most effective to date seems to be backpeddaling. LOL

hahahahahahaha quote of the year.

[Clemson]

Originally Posted by BamaDave

The easiest way to look at this is that if you bust your ass and manage your diet, you'll get lean. If you have to do intervals to bust your ass for cardio work, then do intervals. If you can put in the effort during steady-state cardio, you'll get lean as well. Too many people lump "steady state" activities together as one thing. A person who's running "steady state" and putting a lot of oomph and challenge behind it is going to reap the benefits much more so than someone who slaps on the iPod and lollygags along at an effort barely above walking. Same deal in the gym with weight training - are you giving it everything you've got on most days, or are you doing leg extensions while you watch CNN or read a newspaper?

Well said!!!

[strambo]

I do intervals just because they are much more time efficient. Aerobic and anaerobic benefits in a shorter overall workout time. As far as intensity, mine are 100%, but as I fatigue they become slower...as I improve the speed decay from interval to interval will be less.

I don't think the interval has to be 100% though...a beginner interval workout may be walk/jog. A Fartlek run is an interval workout in my book too. So are his sprinter examples of all out sprints, then 3 min. rest. Talk about splitting hairs! None of those examples were steady-state cardio either. Just because an interval workout isn't an exact 20/10 4 min Tabata doesn't mean you can't get many of the same benefits. For most gym goers anything that elevates the intensity level from a walking pace while reading a magazine or watching TV is a good thing.