Need help translating... LOL

iVillage Member
Registered: 03-15-2004
Need help translating... LOL
3
Mon, 11-01-2010 - 3:17pm

This is from an article from a recent IDEA/ACE newsletter and it's so confusing:

Community Leader
Registered: 04-05-2002
Mon, 11-01-2010 - 4:26pm

Confusing. The runner who's followed a lot of running plans w/ speed work in me breaks it down as:

1) 5-6 sets of whatever exercise, 3 minutes long with 2 min recovery in between

2) 4 sets of whatever exercise, 4 minutes long, with 3 minute recovery

3) 8-12 sets of whatever exercise, 30 seconds long, with 1 minute recovery

For #3, I think the recovery time is too long. I'd say, at most 30 seconds. But, I've had my class do 6 sets, 30 seconds hard, 15 second recovery.






iVillage Member
Registered: 03-15-2004
Tue, 11-02-2010 - 9:40am
This was in reference to cardio and "fat burning" (man, I hate that term almost as much as "tone"). I though that with HIIT or interval training, the recovery should be longer than the sprint. A 4 minute sprint sounds less fun than a dentist appointment. Am I right?
Community Leader
Registered: 04-05-2002
Tue, 11-02-2010 - 4:28pm
A 4 minute sprint would be crazy hard, especially doing 4 of them, unless you're Ryan Hall or something. For some of them, that's sprinting a mile but I don't think most people have the anaerobic capacity to do 4 minutes of anaerobic work. I think a 1:1 workout/recovery is hard for the average person but people who are in shape can have shorter recovery than workout time. In class, I find people who are in great shape will work all out anaerobically for 30-60 secs and then recovery quickly, in half the time. Others will work for that time but not be working nearly as hard so don't need the longer recovery time. But, overall, I think it's better to go by personal RPE on how long to recover.