Is interval training dead? Mike Whitfield, Author, Master Trainer and who has lost 115 pounds explains why interval training may not work and what you can do to fix it. He also shows you a NEW way to use interval training to burn more fat in less time.
Transcript Courtesy of Temi.com
Speaker 3: [00:00:30] All right. This is Mike Whitfield also known as Mikey pancakes Whitfield I am your host of The Rise and hustle podcast helping you transform your life physically personally and spiritually. And I’m excited today and the reason I’m excited is because I’m on the verge at least at the time that I’m recording this. I’m on the verge of doing the Peachtree Road Race. All right in that thing it’s a it happens every year on July 4th in Atlanta Georgia. There’s like 60000 [00:01:00] runners. I mean it’s insane. Right.
Speaker 4: And it’s a 10K. And it was the very first race that I did when I was losing the weight.
Speaker 3: I remember way back in 2003 in January of 2003 is when I started my own health journey. It was the beginning of losing 115 pounds and I talk about this inside my book and of course the book I’m talking about is is a rise in Hustle which you can get at rise and hustle [00:01:30] books come in. I remember reflecting back on my my first day of transforming my health. And I remember going to the high school track and my initial thought was OK I’m going to you know I want to warm up by walking around the track one time. And then I’m going to run a couple laps at least that’s what I planned to do. Little did I know that once I got on the track and just started walking [00:02:00] I would be exhausted after like I did. It was like a half lap it was just crazy.
Speaker 3: I was exhausted. Of course I was over 300 pounds and I hadn’t you know I haven’t been exercising in years of course I was going to feel tired. So right then and there I thought wow you know is it too late am I going to be able to do this. And fortunately God said oh yeah you can do this. And I hung in there and the crazy part is it’s about three months into it into my journey my friends challenged me on [00:02:30] I don’t know say challenged but really encouraged me to get in the Peachtree Road Race. Now back then it was a first come first serve basis like if you’re you know one of the at the time I think it was like only 50000 people if you were one of the first 50000 registered via newspaper.
Speaker 3: You were in. Well now they do it kind of like a lottery. But that’s gone in a different direction as far as conversation. But but anyway. So. So I did. I [00:03:00] remember in March you would have to submit your your registration to get to get in the race and the race wasn’t until July 4th and I was thinking I’m crazy because you know I’ve never done a 5 K let alone a 10K. I mean that’s it’s six point two miles of running for no reason like there’s nobody chasing you there’s there’s nothing at the end of the race like you know Skittles or pancakes. I mean you still have to drive somewhere in order to eat those [00:03:30] things. So there’s there’s really no purpose of me running like what is the point of running with nobody chasing me.
Speaker 3: So for me to do something like that it is very uncomfortable. But you know it is very riveting too because I remember coming around the curve in going towards that finish line. I’m not going to lie to you. I was crying. I had tears coming down my face. It was it was the tears of all the past frustrations the past anxieties what I’ve been [00:04:00] through. And it was just the tears were flowing. It was like this triumph this big victory because I jogged the whole thing. It was crazy. I ran the whole thing first 10k ever and I ran the whole thing. And for me to finish that it was a huge deal so it has a lot of sentimental value to me. So for me the Peachtree Road Race is kind of like my second Christmas and some I’m excited about doing it and like I said the time of this recording you know it’s only a few days from now.
Speaker 3: By the time you hear [00:04:30] this I had already run it. And more than likely ate a big stack of pancakes afterward. So with that being said speaking of running that’s we’re going to talk about the day is interval training and is interval training right for you. And you know more than likely there’s a strong chance you’re doing interval training wrong and so you’re not getting the max benefit of interval training. And I’m going to show you how to fix that. And I’m also going to give you some some substitutions as well because [00:05:00] quite frankly not everybody needs to be doing traditional interval training especially if you’re you know 30 pounds or more of a weight you know to do interval training on a treadmill and things like that.
Speaker 3: It just may not be a good fit. Well we’re going to dig into that a little bit. So today again it’s all about interval training and stay tuned because even if you don’t like doing intervals whether it’s on a bike elliptical or treadmill I want to show you how to do them without any equipment whatsoever. So pretty cool [00:05:30] stuff coming your way. All right. So let’s dig in now as you know. High intensity interval training you know acronym does hit training. H i t is. It’s on the rise. I mean it’s been around for a while but you know last couple of years it’s gaining popularity and everybody’s getting into it. The thing is a lot of people think interval training is you get on the treadmill and you jog at a speed of say 5.0 OK.
Speaker 3: [00:06:00] And you do that for say a minute and then for another minute you bump it up to say 6.0. And they call that interval training and you might be doing that too. Now is there a benefit to doing that. Absolutely. It’s I mean it’s exercise you’re burning calories no matter what. Right. But if you’re wanting to get the benefit of interval training then you’ve got to change.
Speaker 4: You need to change that up. I would say pretty drastically. So let me explain.
Speaker 3: You [00:06:30] know the idea of animals is to go for a short period of time at a very high intensity and then have a recovery time in which that’s why it’s called recovery is you need time to recover so that you can do your next interval with just as much intensity. So you know as I show is I talked about the example of going from a speed of 5.0 for a minute to 6.00 for a minute that’s an interval training that’s just simply jogging and then jogging a little harder. OK. [00:07:00] So let me give you the difference. There should be a vast difference between your recovery period and your interval period. OK. So let’s use a treadmill as an example.
Speaker 4: OK.
Speaker 5: This is why I like to use what’s called the perceived exertion scale. Ok on a scale of one to 10 one is standing still. Now actually one is more like you’re on the couch and you’re watching episodes of Three’s Company [00:07:30] . OK. You know especially the one where something was misunderstood. OK. So you’re watching an episode of Three’s Company. That’s one that’s on a scale of one to 10 of perceived exertion that’s a one a 10 is. You have all these heinous in their neighborhood. OK. And they all got together and they get like a bunch of machine guns and other weapons and they decided to come after you. You know what did you do I have no idea. But all of a sudden you have hyenas with machine guns and they’re running [00:08:00] after you. So you have to run for your life and they are chasing after you.
Speaker 5: That’s a 10. In other words you’re perceived exertion on a scale of one to 10 is a bunch of coyotes with machine guns chasing after you. That’s a 10. So your ideal interval pace is between an 8 and a 9 depending how long your interval is OK. Because if you do you go an all out sprint at a 10. You wouldn’t be able to really sustain that you know [00:08:30] more than like 10 seconds if even that much unless like you’re an alien. OK. So you know to do intervals for say 30 seconds there is just no way you can you can hold that that that 10 for that long. OK. So in this example we’re going to use a minute off and 30 seconds on and when I say off that’s going to be recovery in on is going to be interval.
Speaker 5: OK. So again just on a scale of one to 10 that’s what we’re going to use so. [00:09:00] So your interval on treadmill let’s say that for you on a scale of one to 10 you know an 8 is running at a speed of say 9.5 on the treadmill. OK. That’s something that you can sustain for about 40 seconds but you’re going to do it for just 30 seconds ok because you don’t want to train to failure on a treadmill that’s just bad news. That’s an injury waiting to happen. OK. [00:09:30] So there’s another way of looking at it too is if you’re if you’re doing an interval for 30 seconds use a pace that you could think that you think you can hold on to for about 40 seconds. So ten additional seconds.
Speaker 5: So that’s going to be your interval. Now your recovery is going to be drastically slower than you think you want to go on a scale of around three to four for your recovery. Now for me I’d like to come down and walk at a brisk pace which is about 3.5. OK maybe [00:10:00] 4.0 just depending on the treadmill but somewhere around a 3.5. And what you’re looking for is active recovery but enough to where you actually do recover from your previous interval. The idea is that you can go just as hard in the next interval as you did in the previous interval. That’s the idea behind your recovery. So if you’re going from 5.0 to 6.0 that’s really not an interval. But if you’re going from 3.5 to 9.5 [00:10:30] Now that is intervals done right. OK. So how many times you do this.
Speaker 5: Well it depends on your fitness level. I like to know if you’re just starting out doing something like this I wouldn’t do it any more than than six times. Now if you’re an extreme beginner I probably wouldn’t do more than four times just to kind of get your body used to the idea of intervals. So six to eight times maybe even 10 times just depending on your fitness level. [00:11:00] So there you go that’s intervals done right. So again on a scale of one to 10 you want to be around an 8 for 30 seconds. OK. And then you’re going to come back down to between a three and a four for a minute and you just you do those you basically go back and forth for you know six to eight times. And of course if you’re a beginner four times now that that’s the thing I want to talk about next is if you’re a beginner.
Speaker 5: But first let’s continue with this and translate it into a bike because [00:11:30] that’s another thing I want I want to focus on is doing intervals on a bike because what most people do when are doing intervals on a on a stationary bike is they increase the speed instead of the resistance. And what that could lead to is tight hip flexors. OK. So I don’t want I don’t want you doing that. So a good combination to do when you’re on a spin bike for your intervals is increase the speed a little bit. You know you’re turned in pretty good. But instead [00:12:00] of like maxing out on your speed turn up crank up the resistance instead and to increase your intensity when doing spin bike interval.
Speaker 5: OK. So that’s another thing I want to point out. And again same with the with the elliptical you know speed and resistance is a kind of a good combo to use for intervals. Now I want to talk about you know the good news is you don’t have to use any of these. The elliptical the bike or the treadmill when doing intervals. You could use your own body [00:12:30] and what I mean by that is there is a move called Total body extension.
Speaker 6: And you know I wish I could show you through the microphone but obviously that is just not possible. But I do have it up on my blog at came in with the exact addresses if you hang on. See I don’t have an editor yet so an editor yet so I can’t really think I may have found it. I can’t [00:13:00] really take this part out unless I do it myself which is not going to happen. Ah there we go. I found it. You want to check out how to do the total body extension without equipment.
Speaker 4: Go to rise and hustle dot com slash total dash body dash extension dash tutorial and that is going to be a YouTube video and I’ll show you how to do the total body extension.
Speaker 6: It’s a great way to [00:13:30] kind of do cardio without any impact on your joints. I mean it’s an amazing exercise. OK.
Speaker 5: So with that being said back to it. So yeah. A good way of doing total body extensions as you’re intervals is you can do you know 30 seconds on 30 seconds off. It’s a total body move. And the thing is you know when when you’re doing intervals on a treadmill or a bike what muscles are using [00:14:00] you know ask yourself that well you’re using your legs right. You’re using your legs and your and your glutes. That’s really about it. You know you’re you’re pushing muscles aren’t really being used. Your backs are not being used your shoulders aren’t being used. So what can you do to fix that. Well for one thing the total body extension is a great way to work pretty much your entire body. But that’s why I like to use what’s called a finisher and a finisher.
Speaker 5: If I was in an elevator with you and [00:14:30] you were to ask me Hey Mikey what’s what’s happening here. I would say a finisher is a great way to replace intervals or cardio that can be done in 10 minutes or less. That would be my elevator. No answer to you on on what a finisher is and the reason why I like finishers more than interval training is because it’s a more balanced approach. What I like to do is at the end of a workout session with my clients what I did is a finisher. And like I said it would basically [00:15:00] be their cardio. All right. Because what you’re doing is when you use a combination of push moves pulling moves lower body moves and things like that in a fast paced manner with very short rest periods. You not only get the benefits of interval training but you don’t beat up your joints too.
Speaker 6: And that’s another thing is I gave people an option of you know joint friendly options you know not everybody needs to be doing Burpy. Not everybody needs to be doing jump squats. That’s why I like total body extensions. [00:15:30] That’s why I like step ups. That’s why I like jumping jacks to where you know you a great way to do jumping jacks is kind of step back and forth instead of hop and then continue swinging your arms above your head. It’s just a great way to kind of get the benefits of jumping jacks without having to you know to land on your toes and put pressure on your knees although I will say jumping jacks doesn’t put a whole lot of pressure on your knees in the first place. But to cut back the more you can just step back and forth you know left and right to to [00:16:00] do that.
Speaker 6: So that’s you know I kind of want to give you an idea of a new way to get the benefits of interval training because you know the studies are there. The studies show that interval training is the way to go when it comes to burning fat and just creating better aerobic capacity meaning when you go up the stairs and you’re bringing groceries into the house or you know if your car is parked far away in a parking lot you don’t get winded.
Speaker 5: It’s like you master these things very easily because you’ve [00:16:30] improved aerobic capacity. So that’s another benefit of doing intervals and or finishes. And again that’s why I like finisher’s is because these finishers are just a more balanced approach to doing interval training. So hopefully you get some insight on how to attack high intensity interval training and make it work better for you. Again there’s got to be a vast difference between the interval and the recovery. That’s the biggest takeaway I want you to take [00:17:00] from this podcast and then of course the other one is is the option to doing a finisher and another. Another reason why I like doing finisher’s I’m I’m going to give you an example here. OK. Is there just more fun. OK. So let me give you an example and I’ll give you some joint friendly substitutions as well.
Speaker 6: So let’s say you’re you know I write a finisher and you are going to do eight jumps squats. OK. Now if he can’t do jumps squats that’s perfectly fine. Instead of doing jumps squats you can do [00:17:30] bodyweight squats. And if you can’t do bodyweight squats you can do lying hip extensions where you’re basically just lying on the ground and then your knees are bent and you just raise your glutes and then back down to a great knee friendly option for for the squats. OK. So you have the option of jumps squat bodyweight squat lying hip extension. OK. Eight of them. All right.
Speaker 5: Then go into decline push ups where your feet are on either a step or a bench or something like that or even a stability ball. It just makes the [00:18:00] push up harder. OK. You’re going to do eight of those. Now if you can’t do D-Conn. pushups you’re more than welcome to do regular pushups. You can even do incline pushups where your hands are on a bench or a step or even a wall and you can do push ups at an angle that just makes the pushup easier. OK. So eight jump squats or there’s substitutions a decline pushups or the substitutions and then you go back and you do seven jumps squats and you go back and do seven decline pushups. You can probably see where I’m [00:18:30] going with this. And then you go to six five and work your way down and so you do one of each.
Speaker 5: Now your rest periods are up to you. That’s what’s so great about using this finisher approach is that it’s up to you you know for some doing the upper body stuff is going to be more intense. You need more rest after that. For some it’s low abody. Everybody’s different. So that’s just a a great way to get in your interval training without having to step on a on a treadmill or elliptical or bike. So I just want to kind of give you an idea of what a finisher looks like. So hopefully this [00:19:00] gives you some perspective on high intensity interval training. And of course some really good exercise substitutions as well. And definitely check out cardio afterburn dotcom that is my latest and greatest finisher manual. What’s really cool is I put together 40 brand new finishers by every single one of them has a beginner version and they also have joint friendly options.
Speaker 6: And there’s also no equipment version so there’s like basically there’s four versions with every [00:19:30] finisher. So it’s a really cool concept I got a lot of great feedback on it. So definitely check that out and hopefully got a lot out of this and hopefully starting today for doing intervals you’re going to start you know doing it with this new approach and getting more out of your exercise. All right. So this is Mikey would film definitely check me out on Facebook. It’s Facebook dot com slash Mikee Whitfield and then a kiss.
Speaker 7: I am of course on instagram still working my way through that I don’t know exactly what I’m doing on Instagram [00:20:00] but you can definitely check me out there. I’m under Mikee pancakes Whitfield and definitely check me out there and then of course to get my book you can go to rise and hustle book got something special going on there. And then finally go to my blog at rise and hustle daikon and hopefully you’re getting you’re getting a lot out of this. And you could start doing Annabelle’s right. OK. So again this is Mike you feel with the rise and hustle podcast. And as always you rise and hustle [00:20:30] .