I DO like interval training
It's funny, I stagger off the Nordic Track skiier when I'm done, I sweat like crazy, my face turns red, I sometimes get a slight headache, but it's just way more FUN than slogging along at the same slow pace. Not that steady state cardio doesn't also have a place in my workouts, but I love HIIT more.
Still, my feet can usually only take it once a week. No real problems today though.
According to conventional wisdom... high intensity interval training is supposed to keep burning calories for you long after you've finished your workout session. Here's hoping, considering last night's poor choices!
So, what was today's session like?
I warmed up for 10 minutes... a little longer than usual. I decided to try for 15 seconds of really intense effort and 45 seconds of rest. OK, that lasted for two intervals and I could see I was not going to be able to sustain it unless I got a little more rest between intervals! So I went to 60 and then 90 seconds of rest. That's OK... one day I'll manage it with less. It's just something to work towards.
What I could see, was that my heart rate would come down a little faster than it used to. What I learned was that it did not have to come all the way down to 132 bpm before I'd be ready to go again. I was ready to go at 136 bpm. That's an improvement!
Fat me was fast!
Now, my rest intervals were at 4 MPH or slightly below. My work intervals were hitting some impressive speeds. I'm talking 9 and even 10.1 MPH! That's FAST for me! And a true all-out effort. It's definitely a different challenge to the muscles to have to ramp up the pace so quickly! The big trick is not to fall off the skier!
I'm more used to doing something like 7-9 MPH for 30 seconds, then resting 2 minutes. Still, change is good.
To put these speeds in perspective though, I can ski faster than I can walk. My normal walking pace is 3 MPH... I simply can't take the impact of walking much faster than that. 4 MPH on the Nordic Track is actually a slow pace. My normal average speed after a steady state cardio session on the NT is around 4.5 MPH.
Today's average was 4.8. I covered 2.4 miles in a half hour!
Notes for workout newbies...
Though HIIT sounds great with good cardiovascular fitness and fat burning benefits, all wrapped up in SHORTER cardio workouts, it is hard on the central nervous system and shouldn't be done for every workout. Once or twice a week is fine. Also, if you have any health issues, check with your doctor to be sure it is safe for you to try. And then always start with easier work intervals and work up to more challenging ones.
The nice thing about interval training is that you do it at YOUR level and it's possible to use a variety of exercises.
I can't seem to go any faster than 3 MPH when I walk either. My shins and hips don't like it.
Yeah, it gets my shins bad... but also my ankles! I learned that trying to walk too fast would just get me to the stage where I was limping.
Maybe some day when I weigh less than now, I'll be able to do better. But if not, I'll just do what I can do.