sprints/intervals anyone?

[foxl]

Is anyone else here regular doing sprints or intervals? If so please describe your "program."

Do they help your BS?

I have been doing them, since according to the study that came out in January they help lower insulin resistance more efficiently.

I am not seeing much of anything, wondering if anyone else does ...

[foxl]

Here is a link to an article on it ...

HIIT Training: The Cure for Insulin Resistance, Type 2 Diabetes, Metabolic Disease and Obesity? Healthhabits (http://healthhabits.wordpress.com/2009/01/28/hiit-training-the-cure-for-insulin-resistance-type-2-diabetes-metabolic-disease-and-obesity/)

[kstreeter513]

I usually run on a ten day program. What I mean by this is I do some kind of speed workout every ten days, and a long run every ten days, with easy runs every other training day. I think it takes my body about ten days to effectively recover from those types of strenuous workouts so I try to only do them on a ten day schedule. Here's a typical ten day program for me.

Day 1: Long run 16 miles
Day 2: Rest/XT (cross train)
Day 3: Easy run 8 miles
Day 4: Easy run 7 miles
Day 5: Speed Workout 4X1600@10k race pace, w/800 recovery jogs w/ 1 mile warmup/cooldown
Day 6: Rest/XT
Day 7: Easy run 8 miles
Day 8: Easy run 9 miles
Day 9: Easy run 6 miles
Day 10: Long run 18 miles

I typically rest or cross train the day after hard workouts. Every 5 days I'm doing a different hard workout (either long or speed)because they are taxing different body systems (am I making sense?:confused: ) but I allow 10 before doing the same hard workout. Doing hard workouts too often, many times ends up in injury.

I think I'm pretty insulin sensitive but I don't notice any difference on speedwork days. But I thinks that's due to an increase in adrenaline to get me through those last few hundred yards in the mile?

Something else that is interesting...On my long run days, I have to give a 1:10 ratio immediately after the run to cover post workout carbs, but a few hours after that, I'll be supersensitive using a 1:35 ratio. But only a 1:25 ratio after easy workouts?? Could this be due to an increase in counter regulatory hormones during prolonged exercise?

Sorry for the novel:o

[Ronin]

Hi Linda!

I looked at the article. Personally, I don't give a lot of creedence to any article that claims maximum benefits for minimum exertion.

Insulin Resistance (IR), from what I have read, responds best to regular (read daily) cardio/aerobic training. That means pushing your heart rate into your high training zone for sustained periods of time. This stresses your muscles, including your heart muscle, causing more receptor sites for insulin thereby increasing the sensitivity of your body to insulin. You also build more mitochondria so your muscles use more glucose. All that good stuff results.

As tandemists we occasionally do intervals simply to develop more speed for when we do club rides. Intervals hurt, and are designed to put a maximum load on the muscular system -- esseintially tear-down and then build-up to replace old muscle cells with new ones that are stronger. However, the rebuilding takes time and it is not beneficial to do intervals more than once a week or two weeks.

Back before my knees let me know that running was never going to be my thing (hyper-extensive joints and running lead to knee joint instability that cycling has improved) I knew the term LSD meant Long Slow Distance. Keeping a moderate aerobic pace for a long run. That process depeletes the glycogen in the muscles, blood stream, then liver stores and finally draws off fat stores. The side benefit is that you gain muscle, lower your BG, and increase your insulin response and reverse IR.

[Caravaggio]

I have higher post-run BS after I do speed works (usually between 60-75 minutes). However, my post-run post-meal BS is around 100 mg/dL, and my BS the rest of the day is also low.

My BS after a tempo run (8-15 km) or a long run is low. My post-run post-meal BS and my BS for the rest of the day are low.

While training for the recent Tokyo Marathon, I found that I can tolerate a post-run breakfast consisting of about 2 cups of whole grain cereal, yogurt, soy milk (choco soy milk if available) and fruits (on top of the sports drink and bar I ingest before and during running). Now, after the marathon, I reduced this to between 1/2 cup to 1 cup, and added protein (sausage, cheese, fish) for breakfast.

[foxl]

I measured my BG before and after 30 min on my cycle with sprints ... 4 x 30 sec of flat-out effort.

Before (and this was after a WHEY drink total 12 carb g's, actually!) 130

After 89

But I think the study indicated that the effects on insulin resistance were fairly longterm, rather than immediate reduction.

[dr.sweet]

well my friend does intrevals and cycle exercises and it helped him
well at the first he runs three laps and do some pushups and setups
then he starts runing half a lap and jogging half a lap for 10 min
then he starts on doing some strength exerxises and flexibilty
at the end he runs goes around the field three laps .

[devo09]

Seems like most of you have the ideology behind HIIT -(High Intensity Interval Training) incorrect

Just "running hard" or something like that doesn't qualify. You need to utilize your anaerobic metabolic pathway. Anaerobic meaning "without oxygen", this will result in a larger EPOC (Excessive Post Exercise Oxygen Consumption) which will not only lead to increased insulin sensitivity but also fat loss.
Sooo, to exercise anaerobically your intensity needs to be HIGH. And the duration will likely be very short. ..

An example protocol(what I do) can be applied to any specific exercise, but the protocol would be something like this:
3-5 min warm up
10-15 intervals of (15 seconds 100% intensity- 45 seconds at 50-60% intensity)
cooldown

Now it is important that the 15 seconds is ACTUALLY at 100% intensity, you should give these absolutely everything you have followed by a low-moderate pace for 45 seconds

[foxl]

Seems like most of you have the ideology behind HIIT -(High Intensity Interval Training) incorrect

Just "running hard" or something like that doesn't qualify. You need to utilize your anaerobic metabolic pathway. Anaerobic meaning "without oxygen", this will result in a larger EPOC (Excessive Post Exercise Oxygen Consumption) which will not only lead to increased insulin sensitivity but also fat loss.
Sooo, to exercise anaerobically your intensity needs to be HIGH. And the duration will likely be very short. ..

An example protocol(what I do) can be applied to any specific exercise, but the protocol would be something like this:
3-5 min warm up
10-15 intervals of (15 seconds 100% intensity- 45 seconds at 50-60% intensity)
cooldown

Now it is important that the 15 seconds is ACTUALLY at 100% intensity, you should give these absolutely everything you have followed by a low-moderate pace for 45 seconds


I am following a similar protocol, but it starts out less-aggressive. I am 51 ... no MIs, please!

[Caravaggio]

My speed work workout varies depending on the distance. I usually start with a 20-30 min. easy run and end with 20-30 min. easy run. In between, I usually do anywhere from 10-20 min. of intense interval running, where I typically run higher than 80% effort for short distances, followed by recovery runs. From time to time, I will run at 100% effort but I do a shorter work-out and do not do this every week. In any case, the result is always a higher post-workout BG but much lower BG for the rest of the day.

[networkguy]

Seems like most of you have the ideology behind HIIT -(High Intensity Interval Training) incorrect

Just "running hard" or something like that doesn't qualify. You need to utilize your anaerobic metabolic pathway. Anaerobic meaning "without oxygen", this will result in a larger EPOC (Excessive Post Exercise Oxygen Consumption) which will not only lead to increased insulin sensitivity but also fat loss.
Sooo, to exercise anaerobically your intensity needs to be HIGH. And the duration will likely be very short. ..

An example protocol(what I do) can be applied to any specific exercise, but the protocol would be something like this:
3-5 min warm up
10-15 intervals of (15 seconds 100% intensity- 45 seconds at 50-60% intensity)
cooldown

Now it is important that the 15 seconds is ACTUALLY at 100% intensity, you should give these absolutely everything you have followed by a low-moderate pace for 45 seconds

I second this. For HIIT that short max interval should leave you barely able to breathe...then just enough time to catch your breath, rinse/repeat. The reason HIIT is so effective is the body is lazy naturally. It will always find ways of using the least amount of energy to do whatever we're asking it to do. For example, for long sustained cardio, you will actually see your heart rate drop at some point. This is the body adjusting to the strain, and using the least amount of energy. With HIIT your body never enters that stage.

Im in decent shape, certainly not a pro, so someone can correct me if Im wrong. But I started doing HIIT after several months of reading about it and how it works. My routine isnt as vigorous as devo...I do 6-7 cycles of one minute at 50-60%, 30 secs at 100%. I havent made any major diet changes, and JUST doing this twice a week has decreased my daily insulin intake by about 20%.

[IggyDalrymple]

A couple of years ago I tried interval sprints with my walk, but it hurt my joints. I then read somewhere that running uphill was easier on your joints. I tried it and so far, it's worked. No pain but I feel stronger. Since I run up a very steep hill, my speed is about the same as walking on flat land. My heart and lungs really get a workout. I am 70.

[Javahed]

Seems like most of you have the ideology behind HIIT -(High Intensity Interval Training) incorrect

Just "running hard" or something like that doesn't qualify. You need to utilize your anaerobic metabolic pathway. Anaerobic meaning "without oxygen", this will result in a larger EPOC (Excessive Post Exercise Oxygen Consumption) which will not only lead to increased insulin sensitivity but also fat loss.
Sooo, to exercise anaerobically your intensity needs to be HIGH. And the duration will likely be very short. ..

An example protocol(what I do) can be applied to any specific exercise, but the protocol would be something like this:
3-5 min warm up
10-15 intervals of (15 seconds 100% intensity- 45 seconds at 50-60% intensity)
cooldown

Now it is important that the 15 seconds is ACTUALLY at 100% intensity, you should give these absolutely everything you have followed by a low-moderate pace for 45 seconds


Third for what Devo said - it's short duration but done right HIIT training should be some of the most intense workouts you have ever done. 100% exertion is just that, 100%. Not speed intervals, not fartlek runs but everything you've got every time intervals. They suck, they hurt but they do produce excellent results.

Tabata training is an offshoot worth checking out also - Click here to see (http://healthhabits.wordpress.com/2009/01/19/tabata-training-101/)

and of course - my personal favorite training site - Crossfit.com (http://www.crossfit.com/cf-info/what-crossfit.html)

51 isn't that old - one of the men I train with is almost 60 and crushes some of the younger crowd during our workouts. Now - I'd always recommend a checkup with your physician before trying a new workout and let him or her know about HIIT training and ask if you can jump into that training or not.

Just my 2cents ;)

Dan

[foxl]

I know I am not that old, I am starting out cautious, is all! And -- I AM making gains in intensity vs. heart rate, and vs. resting heart rate.

Intervals are a good concept, and CAN Be used advantageously, without 100% effort. I would hate to scare off people who might benefit. :)

I am really glad for you guys who are brutally strong and have lion hearts and all. Sorry if my moderation is too moderate for you guys. :(

[Javahed]

I am really glad for you guys who are brutally strong and have lion hearts and all. Sorry if my moderation is too moderate for you guys. :(


Hey Lady :) Moderation is not a bad thing (all things in moderation right?) and the fact that you are doing anything is a huge step from lounging on the couch all day eating chips and pounding sodas.

It wasn't my intention to say don't do it if you aren't going to give 100% - anything is better than nothing.

I think what I and the others were trying to say is that HIIT training is just that High Intensity Interva l training. You asked about and linked us to HIIT training and that's what we focused on - not regular interval training. There is a pretty substantial difference.

So - HIIT - it's great, proven results and certainly works IF (and this is a big if) you do it right and you do it to standard. If not - well, it's not HIIT training and the results, while still good, probably won't be the same.

I hope you don't think we were being mean or saying it's HIIT or nothing because that's not the case at all - any training is good :)

[foxl]

Okay, that makes sense to me -- maybe I should have linked to a more moderate sprint/interval training site? They seem hard to find -- like they went out of style and now HIIT is for only toughest. SIGH.

I found a good, used book on the more moderate idea of intervals from the 90's .... that's where I got my schedule from.