Question:

Interval Cardio training: I'm 57 yrs Male, quite fit: I warm up jog 2-3 mins, till my HR is 125.?

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Then I sprint + sustain my HR at 140 for 30 secs. Then it takes me 2 mins to slow HR to 110. I sustain that for 30 secs. Back to Sprint. Am I doing Interval training correctly ?

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  1. Hi! I'm 53, competitive (rather detrained at present, but working on it!) mid to long distance runner and triathlete and have coached professionally since 1993.

    I can only answer your question with another question: what are you training for?

    If it's to reach and maintain a high level of health and "general fitness," you're doing immensely well. Many runners of our age do not train with sufficient intensity to maintain strength and power. The workout you're describing is (even absent significant details) quite rigorous!

    I have two concerns: 1) whether you're doing enough resistance training to support the joint/connective tissue strength necessary to perform this type of workout safely; and 2) whether the sort of session you describe is *too* taxing, thus preventing you from exercising often enough ('cuz you need many days off to recover).

    You need to strike a balance between volume, intensity and recovery. You need some, but not too much, of each. Difficult decisions, indeed (which is why I'll never be out of work!).

    If you're trying to be competitive in a sport, the training you describe isn't sport-specific enough; it won't induce much improvement in distance running OR sprinting. (Probably not bad for soccer/football or basketball.)

    Good luck!


  2. Speaking from experience only with heart rate training(10 yrs.)........if warming up and your HR is 125, when doing int. work go for longer than 30 secs., do more like 1:30 to 2 min. and your heart rate needs to be higher than 140, more like 150-160.  Then when recovering bring it back down to 125-130, probably about 2 to 2:30 min. easy jogging then back at it again.  Have a friend who is 54, very fit (runs way to much, about 50 Mi. a week)........his zone is even higher, so trust me bump yours up a bit......just don't do this workout more than 1 a week, good luck.

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