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2005/01/27, 10:31 AM
alright, I used to be in a lot better shape than I am now, I was able to last an hour on the treadmill, interval training mostly. unfortunately i stopped and as a consequence i gained about 7 pounds!! well im finally motivated to get back in shape, but i want to know what is the most effective program to follow on the treadmill inorder to lose the excess pounds? should i run the whole time or in intervals?
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2005/01/27, 10:40 AM
My favorite treadmill session is one I read about in M&F. Warm up for 5 minutes, sprint 1 minute, jog 2 minutes. Continue this for a total of 7 sprints/jogs then cool down for 5 minutes. Ends up being about a 30 minute cardio session. I'm not sure how the pros around here feel about it, but my body changed a lot. I actually lost too much weight. I had to cut back and now only do it 3 days a week.
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2005/01/27, 10:42 AM
Sounds like HIIT... I don't believe there is a need for it more than a couple times a week... it's good to throw in there once in a while for a cardio change.
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FILL OUT YOUR PROFILE AND USE FIT BUDDY!!!!
I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. - Aristotle
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2005/01/27, 10:45 AM
I'll try that see if it works for me. I tend to get demotivated if im bored especially with the treadmill. but the right music does help!
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2005/01/27, 10:46 AM
It is a similar program ... I've tried that one as well as the Body for Life outline. I personally just like the way I feel and it's been working with my routine. Some days I'm not sprinting/jogging as much as I'm jogging/walking :)
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2005/01/27, 04:02 PM
JLo....
I am one of those cardio fans as a fat burner. Naturally diet plays a role too.
I'd suggest that you mix up your routine. This primarily keeps you interested, and as some would say keeps your body guessing.
Apply the following mix to your schedule.
HIIT also known as Fartlecks. Essentially you are maxing out for a period, slowing down and repeating. As you are stressing your heart you should limit this workout to between 20 and thirty minutes. Your intervals of explosive energy can be up hills or over distance or time. As you get better up the objective to continue taxing yourself.
Have an endurance day. Distance at a comfortable gait. Have a tempo day, again distance but at a rate that challenges you. And so on.
Don't expect immediate results, three weeks and you should start to see the first pounds melt into the ozone.
You can throw in alternate cardio actvities, cycle, elliptic, rowing etc. You should target the same times that you'd be running to guage your workout.
Hope this helps>?
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2005/01/28, 10:58 AM
thanks nerraw that was helpful. I just have a question, do you burn more with interval training that endurance? whats the differents in regards to how much you burn?
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2005/01/28, 02:56 PM
Let's look at this subject from another point of view. When we were developing as human beings thousands of years ago, what forms of gait (walking, jogging, spinting) did we primarily use and what does this have to do with us now?
The most used of course would be walking in that in order to get from point a to point b in those days, there wasn't much else that a person could do besides walk. So with that being the case, we must assume and deduct that walking is still our most important gait pattern. Even though modern civilization has taken away most of the need for walking, it is still the most used between the three. It also has the ability to cause the most disfunction as well!
Now between the next two patterns, what would be the most necessary for survival? Surprisingly enough, it's sprinting(fast run/jog)! Whether trying to escape a deadly situation or while hunting with a spear, the person would have had to be proficient at the sprint pattern. Hunting by the way, would've been close to modern interval training, as well as many other activities that were present.
The least important would've been the jog pattern, because it takes up more energy than walking and would've only been done in short intervals (a messenger trying to send an urgent communication between villages or while tracking an animal,etc). But the point I'm trying to make here with jogging, is that it was not necessary for our survival in primal days, therefore the body did not develop it as extensively as the other two patterns.
Let's look at one of the many logical/clinical observations you can make towards this theory. 1) Marathon runners: No fat...but more importantly, no muscle and very very slow! This would not have been conducive to survival in primal days, since muscle was more important to aquire than a low body-fat percentage. Also, if they were attacked by a mountain lion and tried to escape, they would have surely been eaten, since they have limited sprint performance/endurance. One key note here: have you ever seen a skinny sprinter? They have a combination of low body-fat and sufficient quantities of muscle mass.
Just what the hell am I talking about and what does it have to do with modern man? The theory goes like this: If we were developed to primarily walk and sprint or perform combinations of the two, then how effective is a "slow-go" cardio routine over 30 to 45+ minutes going to be?
Another important point to talk about with traditional "slow-go" cardio is the release of glucocorticoids after 20 to 30 minutes. These are stress hormones, released by the adrenal gland, that are catabolic (break down tissue) in nature and break down much needed, hard-earned muscle. This is what explains the low muscle mass that is inherent with marathoners. It also explains why muscular gains are harder to accomplish while training with this type of cardio as well as individuals having difficulties with weight loss.
Let's have a discussion....what does everyone think about this?
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2005/01/28, 04:09 PM
Jlo,
Since your objective was to shed the pounds you'd acquired through inactivity, HIIT is likely to deliver a more efficient result.
However if you are out of shape, then I'd urge you NOT to jump into HIIT, rather aclimat your body first through somewhat unstressful walking or jogging.
Remember you canb practise HIIT by walking intervals. It is all to do with stress that you can cope with.
I tried to follow nelly's diatribe, but not sure I'm in the picture. If you are sedentary and initaite some form of exercise, then you will start burning additional calories.
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2005/01/28, 05:53 PM
my diatribe?...my bitter, abusive denunciation? who was i abusing and/or denouncing...i was simply showing a different point of view. have to keep an open mind when reading my posts, i'm not exactly main-stream if ya know what i mean?
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2005/01/30, 09:26 AM
nellyboy,
I definitley respect your prospective, i'll have to say its very interesting. and like you said we have to keep an open mind otherwise we'd be ignorant to many things.
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2005/01/30, 09:47 AM
the thought process is quite far fetched where would you find a mountain lion in the desert where civilization is supposed to have started?
"The most used of course would be walking in that in order to get from point a to point b in those days" nellyboy.
How ling would it take them to walk? isnt it faster and more effeciant to jog instead? with that distance you need endurance, you can sprint the whole way and you wouldnt walk because if would be a waste of time.
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2005/01/30, 11:02 AM
One thing Nelly forgot to mention is that most groups of people back then were hunters/gathers. What this means is that the men went out on a hunt, and most of the time did not come back with food. the women gathered the berries etc and that is what fed them. In fact the men sat around most of the time. The human body then to now is something completly different and has adapted to our enviorment. Both HIIT and a slow jog can be effective. My adivce is to try out both and see what works best for you.
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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2005/01/30, 01:50 PM
I certianly hope we have come along way since primate times
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