Absolute Beginner Question - JP Fitness Forums

gibson57guy · 03-10-2008, 09:30 AM

Although I'm not an absolute beginner ... my wife is... We are both in our mid 40's. I was surprised when she could only last 7 minutes on the stationary bike.. I would like to somehow get her to increase that to about 30 minutes before I surprise her with HIIT/Interval training... To accomplish this which would be better?

1. Have her keep current pace for 1 minute, slow down for 2 minutes
2. Have her keep current pace for 1 minute, total rest for 2 minutes.
3. Have her keep current pace and add 15 seconds or 1/2 minute to each workout.
4. Figure out something with the intensity? Same intensity 1 minute.. lower for 2 minutes...?

I don't know why I want her to get to 30 minutes except that I just feel that anyone should at least be able to do that before attempting any sprints or anything like that on a stationary bike...

I have a feeling that 1,2 and 4 are already a form of interval training.

So the question is... which is best? or are all the above ok?.. Do a different one every workout?

I guess I am also trying to figure out if it's better to bike seven minutes steady state ( total workout time 7 minutes), or maybe 10 minutes of actual biking with rests in between instead? ( total workout time maybe 20 minutes)

Sorry for the long post...

LisaS · 03-10-2008, 10:25 AM

You could take a page out of the beginning runners guides for this - they generally do a run/walk combination to get you going. If you go to Cool Running for something like their couch-to-5K you'll see how they progress a beginner runner and what the run-walk ratios are. Since there is no pounding in cycling, you could probably progress a lot faster.

On the other hand, she can probably ride for many more than 7 mins now (even 30), but mentally doesn't know it and isn't used to pushing through the "I'm done now" feelings. Just a guess. For comparison, if you were on a nice vacation and rented bikes to circle the lake and it would take you about 30 mins to do so - think it would happen?

fayman · 03-10-2008, 11:03 AM

I completely agree with Lisa, she can probably ride much longer, but being stuck on a stationary bike (no change of scenery, mind completely focused on every move) she is thinking she can't go on.

I, for example, got out and played hockey with friends the other day for the first time in a while. I was having so much fun, that by the time we stopped for a breather, I realized that I was BEAT, and had been sprinting for 15-20 minutes straight. But, my mind was focused on the game and not my every move, so I didn't even realize how hard I was working myself.

Keep working at it. Personally, I don't think intervals are bad for anyone right away, because they do involve a period of rest in between sprints.

LisaS · 03-10-2008, 11:07 AM

also - intervals are just that - whether it is walk/walk fast or walk/run or sprint/recover. HIIT is not for a new beginner. But intervals themselves are probably the best way for a beginner. I'm not sure there is another way to pick up the pace other than pick up the pace, recover, repeat.

Paradigm · 03-10-2008, 11:07 AM

I get the same feeling on stationary machines for cardio. When I'm playing a sport, such as hockey or tennis, it's all "go chase after that small yellow (or black/whatever) object as fast as you can", while on the machine it's mainly "suck it up for (x) minutes". I can't push myself nearly as hard on machines because I hate it. That's another reason I've been doing various agility exercises (ladder work, lateral jumps, plyometrics, etc), because those are actually fun (relatively speaking), and I have much less trouble pushing myself much harder.

gibson57guy · 03-10-2008, 01:45 PM

yes. You guys must be right... It has to be a mental block or something.. Just last summer we would bike all over the place. It was slow but we would be out for a half our to 45 minutes... no problem.

Thanks for the cool running link... I guess that's what I was trying to do on the bike for her..... she is also capable of walking for 45 minutes but she gets blisters on the "bottom" her heals so she can't do it that often... I'm trying to convince her to go to a foot doctor...

Mark

diamondpete · 03-10-2008, 06:17 PM

[quote=gibson57guy;516385]
Thanks for the cool running link... I guess that's what I was trying to do on the bike for her..... she is also capable of walking for 45 minutes but she gets blisters on the "bottom" her heals so she can't do it that often... I'm trying to convince her to go to a foot doctor...
/quote]

Have a look at better shoes. Blisters are not a "medical problem". Basically she is getting too much friction. This probably caused by improper fitting shoes.

Good luck, and keep up updated on your progress.