Want to organize my workout

Posts: 4
2/26/13 7:56 P

Thanks I will try that tomorrow morning!

Posts: 33,346
2/26/13 7:34 P

No, ignore your heart rate. HR is largely irrelevant.

'High' periods, if you're doing HIIT, are absolute 100% maximum effort. Think 100m sprint. Not just "fast", but "there is no possible way I could achieve anything faster even for 2 seconds".

If you're not doing HIIT, it doesn't need to be quite that high, but the high period should be "this is challenging to complete in the time given". Eg if you decide on 2 mins high and 2 mins low and repeat, then the 2 mins high should be high enough that by 1 minute 50 you're desperate for those last 10 seconds to pass!

Your low periods should be low enough that when the high period time rolls around again, you can do it. If you can't get back up to speed, you're not recoving long enough.

Posts: 4
2/26/13 6:33 P

Deb,
Thank you for your help! I will focus on the HIIT, in fact Sparkpeople,com had an article on that exact thing.

Should I let my heart beat control the High and the recovery? If it does what are my targets? I am 62years old...6' 198 been working out for three + years on the treadmill, hand weights an misc workout.

Andy

Posts: 33,346
2/26/13 6:10 P

So basically, the question is whether it's better to do a single 'steady state' speed/resistance workout, or to vary it with intervals, right?

Intervals. Always intervals. :)

Steady state has its place. If you're training for a run of more than one hour, you'll need the endurance of plodding along at a set speed continuously, and steady state training is an important part of that.

But in terms of calorie burn, fat loss, strength, adaption, and cardio fitness, doing intervals tends to beat a steady state.

The specific intensity of the intervals, eg which heart rate you get to and how long that takes, doesn't really matter. Cycles of "push - easier - push" are good for you. Make sure your 'push' is challenging for you personally, and your 'easier' is enough that you can recover. You'll find your push gets into higher and higher levels and speeds as you get used to it.

Also google "High intensity interval training". This would look like a warmup, followed by cycles of 20-30 seconds full out SPRINT, with 1-2 mins cooldown/recover, for up to 20 minutes. HIIT is a very tough workout and shouldn't be done more than once a week until you're adept at it.

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2/26/13 2:45 P

For running (or walking) on the treadmill, I like to mix it up. Sometimes, I will go at a constant speed and sometimes I will change elevations and speeds during the workout. For your other workout days, I would look online for exercise (preferably with videos to learn proper form) to do with your weights. Sparkpeople has some great videos to get you started. There are also some videos that specifically use the ball. Hope this helps :)

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2/26/13 2:31 P

Don't worry about your heart rate. Unless you have a medical condition that requires you to monitor it, or are an elite athlete, you don't have to worry about that at all. If you're aiming for the "fat burning zone" don't bother; it's a misleading marketing term. ;)

Go for what burns the most calories in the time you have allotted. Specifics aren't as important.

Are you strength training? That's more important for specifics than cardio. In general, interval training gives you a better bang for your time buck.

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Posts: 4
2/26/13 1:42 P

For cardio
Which is better what I am doing on the treadmill, which is 3 min warm up 30 min at one level 4.5 at 4 speed for 30 min and 1 level 1 speed for 5 min cool off

OR

3 min warm up 2 level 2 speed
4 level at 6 speed for as long as I can go heart beats to 145
1 level 1 speed until heart beat comes down to 123
then repeat for 30 minutes then a 5 min cool off

Posts: 33,346
2/26/13 1:20 P

Providing personalised workout plans isn't really something the Spark members do.

Do you have a specific question about building your own plan that you need help with?

Posts: 4
2/26/13 12:26 P

I am 6' 198, in the advanced mode but need direction..

As it is now I do treadmill 3 times a week...2 speed 2 level for 3 min, 4 speed 4.6 level for 30 min, 1 level 1 speed for 5 (not sure if this is correct or should I do the Dr. Sears workout on the treadmill.

the rest of the days are not organized....I have handweights, Swiss ball ..and me...:)

My email is andyi48@yahoo.com