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Hot Shot
10-09-2001, 01:18 PM
can someone give me a sample workout for interval cardio let say for 20 minutes

The_Chicken_Daddy
10-09-2001, 01:36 PM
i'm gradually working my way up to 20 minutes - i can only manage 15 right now but here's what i do:

i walk on the treadmill for a bit first to loosen up etc...

then i begin
- 90 second moderate jog
- 90 second run/sprint

i keep this up for 15 minutes but eventually i'll do 20 [hopefully]

i personally then do 10-15 fast walk straight after the interval sprinting, gradually increasing the speed [never to running point though] and gradually increasing the incline.

a total of 30 mins cardio.

ta da!

w8lifter
10-09-2001, 02:29 PM
When I'm inside I do intervals on the Eliptical w/ a work:rest ratio of 1:2. Intervals are level 12, 100RPM, then slow it right down (only moving enough to keep the machine from clearing :rolleyes:) for recovery. I usually do 20-25 minutes.

When I'm outside, I do sprints up a hill or run the stadium steps for the same w:r ratio. I do 6-8 sets of these, I don't know how long it takes. This is after a good warm up of course.

IceRgrrl
10-09-2001, 02:41 PM
My interval runs go like this:

10-15 min. warm-up at an easy run

1:30 fast run, heart rate 165-175 bpm
Recover to 125 bpm (slow jog), usually takes about 1:30-2:00
(Repeat for 7-10 intervals)

10-15 min. cool down at easy run, tapering to a walk.

chris mason
10-09-2001, 03:04 PM
What are your goals with aerobic training? Interval training is not really the best form to accomplish the goals of most trainees.

Maki Riddington
10-09-2001, 06:59 PM
Originally posted by chris mason
What are your goals with aerobic training? Interval training is not really the best form to accomplish the goals of most trainees.

*** Why is it not the best form to use?

chris mason
10-09-2001, 07:05 PM
The intensity of the exercise is too high during the intervals. Unless one is training for relatively shorter duration pseudo-aerobic competition, interval training, as the bulk of one's training, is not optimal. Interval training will do more for stroke volume of the heart, but less for maximizing oxidative capacity of the musculature (less than a longer duration session at a relatively lower intensity level).

Maki Riddington
10-09-2001, 07:13 PM
He needs to clarify what he is training for.

chris mason
10-09-2001, 07:22 PM
Ok, I think I said that:) ....

syntekz
10-09-2001, 07:53 PM
What kind of cardio would be good for....

Say just an average game of tennis or basketball?


Couple weeks ago I played tennis with my dad. Within 5 - 10 minutes I was out of breathe and fatigued pretty quickly. It's been so long since I've done cardio.

mr sloan
10-09-2001, 09:28 PM
Something that is of anaerobic nature.
Interval training would fit in there just nicely.

Hot Shot
10-09-2001, 09:48 PM
my goals are to loose fat and be in very good cardio shape

Maki Riddington
10-09-2001, 09:59 PM
For fat loss interval training will be very effective.
For cardiovascular health the ineterval training will suffice as well.

Hot Shot
10-10-2001, 05:59 AM
thanks:)