Interval Question/Advice

[donwayho]

Not sure if this is the place for this or not. I'm a big guy. I'm 6'2". In June I hit 410lbs, and I'm down to 334 six months later and still working. 

I've been thinking of doing intervals, just not sure where to start that I can handle as far as how long to run how long to rest. I get in decent steps at work and walk 3-4 miles on my days off for exercise as I've started to ease myself into things (Up until December I was just focused on watching my food and healthy eating, wanting to get low enough I felt my body could handle it). I'm just not sure where to start, if the default 30/10 the app has is the best place to start, or, being a former athlete, if I should increase the active time, or being so big if I should increase the rest time.

Any advice would help.

[JohnnyRow]

First, congratulations of your great progress !

I'm far from being an exercise or fitness expert or professional, so judge my advice accordingly, but:

with the great progress you are making, I would be hesitant to make any big changes such as starting intervals, especially running, especially true since it sounds like you have only recently started doing more walking.  Running is more more pressure on your knees than walking, plus you increase the chance of some other issues such as a pulled muscle.  I expect the last thing you want now is to have some injury that keeps you from exercising for a few weeks or longer.

If after a few more months walking, you feel you want more intensity, I would try to start walking faster for short stretches.  Exercise intensity can get plenty high from fast walking without the added injury potential of running.

[t.parker]

@donwayho first of all, you should get fitter before you start HIIT. Otherwise, you ask for injury. I know that HIIT is everywhere on the Internet and became kind of a buzzword but mind that most people don't do HIIT but just some cardio workout they just think it's HIIT. No need to rush into something that you may not be ready for. Better build a strong solid base. If you want to run start easy and rather focus on gaining distance (longer runs) at a steady pace. This will build your aerobic base and if you look for exercise to help you lose weight, steady-state long cardio is way more efficient than HIIT (because you are able to prolong the workout unlike HIIT which is supposed to get you exhausted).

To do running HIIT use for example Strava (there are coaching programs, worth checking). For this, you should know your pace/power/HR zones to get your body into the correct state. For example, to do 10x(1'@A1,2,3 + 1'@Z1,2) you need to know where is your anaerobic pace/HR/power and where is your resting zone (I assume here 1st and 2nd are low-aerobic/easy pace/walk). In this example, you run an intense interval only for 1 minute  (10 times) but in an anaerobic zone and by the end of the set you should be praying for a quick death to end this torture. If it's not the case, you probably don't do HIIT but just harder cardio (high aerobic). This is why most people only think they do HIIT.

[emili]

@donwayho For what its worth. There is HIIT and there is interval training that is just activity in spurts.  They are not the same. HIIT as parker mentioned is really intense and meant for fit folks who are looking for a more intense cardio workout than what steady state provides. Interval training is a lighter version of HIIT and can be done by anyone. Something like bootcamp (not the military kind :)) can be considered an interval program because you are mixing periods of cardio with strength. You can also do a beginner running program that mixes walking, jogging and running to help folks learn running without hurting themselves in the process. There is a couch to 5K one that people say is pretty good. if you belong to a gym with a trainer, they could probably help get you started on a program.