Moderately high intensity running training programs

Question:Р’В Does 4x4 interval training burn fat?Р”Р„nswer:Р’В A commonР’В question has been whether you should run or walk in order to burn as much fat as possible. If you start including the resting heart rate the scale would be completely different, and it wouldР’В becomeР’В too complicated for most people. There are many ways to define exercise intensity, but during the active breaks you should stay at 70 % of your actual maximum heart rate, regardless of your resting heart rate. TheР’В reasonР’В is that youР’В remove lactate most efficiently at that intensity. Which is correct? Personally, I feel using the resting heart rate makes most sense, because that seems like zero effort to me.Р”Р„nswer:Р’В It is correct that youР’В ideally should be at around 70 % of maximum heart rate during breaks. At high intensity, this makes little to no difference, but at 70 %, it can really matter quite a lot. Some people say that 0 %Р’В is your resting heart rate, while others say that 0 % is actually zero. However, it seems like people define 0 % ofР’В maximum heart rate differently. Question:Р’В When I do 4x4 intervals, my trainer tells me to stay at roughly 70 % between reps, and 85РІР‚вЂњ95 % during them.

Start the third interval, but twoР’В minutes in, run as fast as you can until you're too exhausted to continue.Р’В Your maximum heart ratae will be the highest heart rate you reach.

Walk slowly for three minutes between the intervals. During the intervals you should be too short of breath.

Do two intervals, each four minutesР’В long.

Warm up thoroughly so you start sweating.

We recommend that you actually test your maximum heart rate:

And if you had no acid build-up at 90%, that's probably not actually 90%Р’В РІР‚вЂњ unless you're in great shape. If you're keeping your intensity that low, there's no need for intervals РІР‚вЂњ you can probably keep it up for hours. Will this help me progress? Am I getting into better shape?Р”Р„nswer:Р’В Never exceeding 70РІР‚вЂњ75% is a badР’В advice. Is this normal? I really prefer running my intervals at 90РІР‚вЂњ95% of maximum heart rate. If I'm supposed to stay around 70 %, I practically have to walk, which I don't find particularly strenuous.Р’В Yesterday, when I had finished 4x4, my average heart rate was 90 %, and no lactic acid build-up. I findР’В that really difficult, since I reach 80 % really quickly. I often read or hear that you shouldn't exceed 70РІР‚вЂњ75 % of your maximum heart rate, even during interval training. Question:Р’В I absolutely love 4x4 intervals, but am confused about heart rates. That way, you'll get your answer from very competent people. However,Р’В every patient is different, and ifР’В you're unsureР’В you should contact your doctor and getР’В referredР’В to a hospital where you can do an exercise test.

We have positive experience with 4x4 interval training for people with coronary artery disease. ManyР’В associate interval training with running until they drop, but this is definitely not how it should be. Many of those who come to us areР’В concerned, but learnР’В that exercise isn't dangerous after we guide them through a training session. Is the 4x4-method appropriate for people like me? How would I start training? I feel like little attention and inadequate information has been provided to people like me.Р”Р„nswer:Р’В Your experience is common, and it's a shame that the health authorities don't have a better system for people like you. Therefore, I'm a little reluctant to start exercising. Question:Р’В About 7РІР‚вЂњ8 years ago I had a stent inserted in a coronary artery after a small infarction.

Moderately high intensity running training programs