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Hi,,

I received a number of emails about the interval training article. Here's one from Lenore.

"I have started interval training - yesterday. I do 2 min intervals of walking/jogging on the treadmill for 20 mins. Then I do a 5 min walk for a cool down.

As this is the first time that I have jogged as exercise in my life it is quite an exhausting workout for only 20 mins.

Am I going about the interval training the right way? I assuming that it would work even at this low level for beginners....but any advice or guidance you could give would be very much appreciated.

I am a 31 yr woman with about 25 kilos to lose to get to goal weight.

Thanks for all your advice so far with your newsletter - they are helpful to keep ones motivation up.

Lenore"

First, congrats Lenore, on taking a big step in the right direction.

While interval training is a great workout for burning calories, it's also extremely intense. If you haven't been doing cardio on a regular basis and haven't jogged before, you may want to consider developing a regular cardio base first before tackling interval training. Consider the following:

Week 1

Do regular cardio (60 - 70% of your maximum heartrate) for 20 minutes three times per week

Week 2

Same as above but try 30 minutes per session

Week 3

Try 40 - 45 minutes per session and add a fourth weekly workout

Week 4

Do three 45 minute sessions and then on the fourth session do an easy interval routine.

Week 5

Do two 45 minute sessions and then two easy interval workouts

Week 6

Do one 45 minute session, one medium intensity interval session and one harder interval session

Week 7

Perform two all out interval sessions

Now, keep in mind, everyone is different with regard to what shape they are in. You may be able to progress faster than the above schedule. It's also possible that you'll need more time to work up to this schedule.

Keep in mind, no matter how good of shape you are in, an all out interval training session is going to be hard and wipe you out. That's why I don't recommend more than two such sessions a week and they should not come before or after leg training day.

Here's another good question:

"In your last newsletter you talked about power cardio and the different varieties of training it. My question to you, for how long should one session (e.g hillrunning) last, and how often in a week to do it, if you exercise other stuff lets say 3 times a week.

Thank you in advance,

Taavi Valgma"

I touched on some of this above. The type of interval training you do will greatly affect the length of the session. First, no interval training workout should last very long. It can't, not if you're doing it right.

If you're alternating recovery with all out sprints, it will be quite a short workout, especially if you're sprinting uphill or going all out with a jumprope.

When I do uphill sprints, my workout doesn't last more than 5 to 10 minutes, not including a 5 minute warm up and cool down. My uphill sprints last about 10 - 15 seconds and then I walk down the same distance and repeat, usually 10 - 15 'sets.' Now, if you are doing interval training in steps, say, on a stationary bike, treadmill or stepper, it can last longer.

For example, on a stationary bike, you may warm up, then ride 2 minutes at level 4, 2 minutes, at level 5, 2 minutes at level 6, then bump up to 1 minute at level 9, alternated with 1 or two minutes at level 4.

In a case like that, you're training session can last a bit longer.

Again, these are intense workouts, especially for your lower body and you'll want to limit the number of sessions if you are also working out with weights (and you should be).

If your focus is pure fat loss and cardio conditioning, you may want to do only 1 or 2 full body weight workouts a week and then do more interval sessions. However, if you are working out with weights three times a week, you probably shouldn't do more than 2 interval cardio sessions a week.

Good luck! I'd love to hear your results and questions. Send me an email at www.buildleanmuscle.com/about-me.html

No BS, No Excuses,

Gregg Gillies

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