<p>With all of the discussion about high intensity interval workouts, I thought this link might be of interest. I’m all for interval training, whether it be the Tabata Protocol or some other structure, and firmly believe that interval training provides important benefits that are not available from steady state aerobic training. The converse is also true, however, and steady state training offers important benefits not available from high intensity intervals. </p>
<p>It is also important to keep in mind that the ultra high intensity 4 minute interval workouts are just one type of interval training. Making this the centerpiece of your cardiovascular workouts is, in my view, a mistake. Not only will you miss out on the important benefits of steady state and other types of interval training but limiting your cardio workouts to just Tabata type intervals can be counterproductive to developing cardiovascular endurance. Moreover, where a primary goal of any fitness program should be to develop long term adherence, a constant diet of Tabata or other 4 minute protocols risks burnout as well as injuries.</p>
<p>Should ultra high intensity intervals be part of a fitness program, absolutely for those whose fitness levels and health are appropriate for it. Should they be the primary component of a cardio fitness program? In my opinion, absolutely not. Here’s the link I mentioned.</p>
<p>[Effects</a> of Moderate-Intensity Endurance and High-Intensity Intermitten Training on Anaerobic Capacity and VO2 Max - Research Review | BodyRecomposition - The Home of Lyle McDonald](<a href=“http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html]Effects”>http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html)</p>
<p>For me, I find that I lose weight fairly easily when I’m running more than 20 miles per week. Of course, I’m also watching my weight. When I tried other forms of exercise, it was harder to lose weight. I mix up my runs. Sometimes I plod along to see how far I can go without stopping. Other times, I run slightly faster and take breaks every so often. Then I also will run pretty fast for a minute or two, then walk, and do cycles like that for awhile.</p>
<p>I just know I’m happier and feel better when I’m running consistently, and I can’t say that for other forms of working out I’ve tried.</p>
<p>I forgot to add that I did 6.3 miles on the treadmill just now. I ran 31 minutes straight, then ran/ walked the rest.</p>
<p>Busyparent, elipticals are great pieces of equipment that are quiet, engage both legs and arms and are easier on the knees, hips and ankles than treadmills. A very good brand is Lifefitness which makes a line of elipticals ranging from light commercial quality to extremely expensive club models. While the light commercial models are 2-3x as expensive as what you will see at a Models, Sports Authority or Dicks Sporting Goods, the quality is there and it can be viewed as a lifetime investment. Precor also make solid light commercial quality elipticals (as well as club quality) the lower level of which comes in at about 20-25% less than Life. Then there are the lower end Pro Forms and Sole that you will find at the sporting goods chains that are half the price or less compared to the Life or Precors.</p>
<p>If considering an elipticals, it is critical to try the specific models you are interested in to assure that the stride length is a good match for you. Some people find that elipticals cause their feet to go a bit numb and tingle in the forefoot regardless of the shoes they are wearing so when you test the machines, give yourself the benefit of 20-30 minutes. Given the cost, be sure you like the comfort and feel of the specific machine.</p>
<p>Chilly 5K for me. On snowshoes. Just a quick couple of hours at the Audubon Center on a gorgeous blue sky day with a foot of fresh snow. Lots of folk out on skis and snow shoes. It was 10 degrees when I left home, but warmed up to the low 20s on the trail. I was overdressed and shed layers down to PolarStretch fleece tights and hiking pants on the bottom and a mid-weight baselayer and a PolarStretch fleece hoody on top. Enjoyed the fresh air, and it was nice to get another session acclimating to snow shoes before tackling more challenging terrain.</p>
<p>BusyParent:</p>
<p>The Airdyne was introduced by Schwinn back in the 1970s and has been in constant production ever since, although Schwinn Fitness is now owned by the BowFlex/Nautilus folk, I believe. </p>
<p>The current pro model is this one, $540 at Amazon with prime shipping:</p>
<p>[Amazon.com:</a> Schwinn AD6 Airdyne Exercise Bike (Black): Sports & Outdoors](<a href=“http://www.amazon.com/Schwinn-Airdyne-Exercise-Bike-Black/dp/B008JA2X5S]Amazon.com:”>http://www.amazon.com/Schwinn-Airdyne-Exercise-Bike-Black/dp/B008JA2X5S)</p>
<p>They also make a home model, $330:</p>
<p>[Amazon.com:</a> Schwinn AD2 Airdyne Exercise Bike: Sports & Outdoors](<a href=“http://www.amazon.com/Schwinn-AD2-Airdyne-Exercise-Bike/dp/B0055WRZVK]Amazon.com:”>http://www.amazon.com/Schwinn-AD2-Airdyne-Exercise-Bike/dp/B0055WRZVK)</p>
<p>I’d get the pro model. It will outlast you and your kids. For home use, they are pretty much indestructible.</p>
<p>Michael:</p>
<p>I actually wouldn’t recommend Tabata intervals (20:10s) for anybody reading this thread. The rest is completely insufficient and it ends up being nothing but a 4 minute max heart rate stress test workout. Even 20:20s are pretty intense with insufficient recovery.</p>
<p>I also don’t think it makes sense to try to do high intensity intervals more than once or twice a week. Too demanding.</p>
<p>And, finally, I won’t read anything by Lyle McDonald, one of the biggest jerks who has ever written about fitness/nutrition.</p>
<p>IDad, I’ve done Tabata intervals in 2 contexts. Occasionally, I’ll do them as part of a 2 hr outdoor bike training ride but I’m not particularly fond of them because I’m not training to be a track racer or sprinter and I find longer intervals at less than maximal effort to be more beneficial for my goals. I also once did a calisthenics based Tabata class where I did 4x 20:10 for about 13 different exercises. It was brutal, to the point of total failure. It didn’t help that I did a spinning class and a 50 minute ball abs class before the Tabata class without much refueling. Was at a spa that was like adult overnight camp for fitness junkies and I got a bit carried away like an idiot :).</p>
<p>I’m not an aficionado of McDonald nor do I look to him as a “go to source”, just stumbled on the study I linked to while looking for a published study supportive of the comments I was making. Out of curiosity, what causes you to have such a strong reaction to him?</p>
<p>Cool, I could afford the airdyne. hmmmm birthday this month. My feet always go numb on the elliptical and that’s one of the reason I prefer the treadmill. I also like to use the rower at the gym for upper body.</p>
<p>DH, S and I put on our boots and had a nice tromp through the snow today. The temp was above freezing and it was sunny so things were quite tolerable. </p>
<p>Tomorrow is forecast for more snow, and Monday/Tuesday will be in the single digits again. :(</p>
<p>Just googled McDonald. Not interested in his theories, but he does seem to be a jerk in responding to other coaches’ blogs with generous lowlife profanity. That’s all I need to know. Ugh.</p>
<p>Gym workout today with trainer: lunges with stability ball, squats, straight leg dead lifts with bar bell (70 pounds), battle ropes (double arm waves, alternating waves, snakes) leg press, TRX rows and pushups. Followed strength with 50 minutes on the elliptical. Ended with stretching using the foam roller.</p>
<p>Mommusic, I just googled him too and saw what you were referring to. Wow, some of the most juvenile asinine ranting! I’m just sorry that his study popped up at the top of my search. The science and conclusions may be correct but his behavior on discussion forums certainly does detract from his credibility.</p>
<p>Been reading “The Sports Gene: Inside the science of extraordinary athletic performance” by David Epstein. Great read. I learned why I’m a terrible swimmer. Apparently the elite swimmers have long torsos and shorter legs (Michael Phelps 6’4" only has a 32" inseam)</p>
<p>No swimming today. A 2 mile walk and 7 monotonous miles on the treadmill (no headphones)</p>
<p>Got my streak mile (1.5) in at 5am before leaving for Birmingham and the Compass Bowl. Hope to get a 7-8 mile run in tomorrow before the bottom falls out of the weather.</p>
<p>Lots of good activity and information here!</p>
<p>Today was supposed to be a cardio day but I was feeling psychologically burnt out on indoor cycling so I did 3 circuits of a TRX routine. Tried a variation on rowing where I braced my feet about 3 feet or so off the floor on the uprights of the lifting cage my TRX is attached to so that my body was parallel to the floor. To borrow from trx’s catch phrase of “All core all the time”, it certainly was.</p>
<p>A short (3 miles) run today and a lot of cleaning. We celebrated Christmas yesterday - the Lulu hoodie was a HUGE hit with the big kiddo. I was a bad girl and ate a slice of cheesecake, but I scraped off the jam and did not eat the frosting. 
The rest of the meal was relatively healthy: salmon, saut</p>
<p>Hi folks, I took up jogging a few months ago (I was a walker before that, 2 miles a day) and was really enjoying it, but then I got sick with a nasty cold. It seems every time I feel better and start going back to running I get sick again! It’s getting frustrating. I run outside in the cold weather. I am worried about losing all the progress I had made. Does anyone else have this issue? I could wait a long time to make sure I am 100% over my virus, but I feel I’ll lose whatever fitness gains I’ve accrued if I wait too long to get back to it.</p>
<p>BB- glad the lulu was a hit! I really think the features in the Lulu items are excellent. I’m really impressed with all the detail (pockets, zippers, lighter material in high sweat areas etc) every time I wear the stuff. To me, it’s worth the money.</p>
<p>My daughter lives in lulu clothing six days a week and swears by it. Fortunately she gets a discount because of her work as a trainer! She gave me a lulu rain jacket last June as an early Father’s Day gift before I left for a 4 day bike tour that encompassed the weekend that Tropical Storm Andrea hit the east coast. Day 3 was 65 miles in a constant downpour and the jacket kept my upper body bone dry! She has also given me a bunch of lulu workout tee shirts which do a great job of wicking and evaporating sweat when I do spinning. Expensive clothing even with her discounts but very functional and well made.</p>
<p>Michael- have you tried any of the Computrainer classes at Breakaway? They have really beefed up their studio.</p>