Comments on: LACEY’S INTERVAL WORKOUT

By: lacey stone

lacey stone — Wed, 03 Sep 2008 19:50:20 +0000

Hi Veronica,

I’m not certain what you’re asking? If you’re asking about the 5 min warm-up that’s just a steady walk into a run.

Once you hit the 5 minute mark you begin the interval workout.

The First Interval – Increase your speed to a level that will help you reach your mhr, look at your heart rate monitor, once you hit your mhr on your monitor then you continue on the treadmill, bike, pool, etc for 1minute.

NOW – Depending on your fitness level this will vary. The less fit you the faster you are going to hit your max heart rate. The more fit you are the harder it’s going to be to reach your max heart rate. For me the speed on the treadmill needs to be around a 9, for others their speed might be 7… That’s why this workout is great, it suits every individual, every level.

After the interval you go into sshr, That means you slow down the speed or “your effort” until you can get your heart feeling easy again…. YOU do this for however long it takes. Once you hit that number on your heart rate monitor you stay there for 2 minutes.

NOW: The less fit you are the looonnnggeerr it’s going to take to recover, the more fit you are the shorter it’s going to take to recover. That is how you monitor your progress… It’s as special as training your heart.

Post recovery repeat the intervals until you have hit your chosen workout length, 20mins – 30mins – 45mins – 1hr, whatever tickles your pickle.

I hope this helps Veronica and keep the questions comin, I LOVE it!

By: veronica

veronica — Wed, 03 Sep 2008 14:53:05 +0000

hey, i have a question regarding the intervals. so officially you do two minutes of sshr and 1 minute of mhr until you reach 5 minutes?

By: Lakshman

Lakshman — Tue, 26 Aug 2008 17:15:21 +0000

Lacey, What about spinning as a primary way of getting an interval workout? Different teachers will use different intervals, but could spinning be used in place of say the treadmill which you use in your example? Thanks, Lakshman

p.s. we’ll miss you at Lex & 44th lunchtime!

By: Heather

Heather — Mon, 25 Aug 2008 17:38:48 +0000

Hi Lacey- I found your blog through Margarita’s blog at glamour. I tried your interval this morning and loved it! I always knew intervals were the best to increase my fitness level, but I didn’t like having to try and keep track of time. I like that you only need to watch the clock for parts of this, instead of a constant 5 minutes walk, 3 minute run type of thing. I am hoping this will get me back into workout mode now that summer is winding down!

By: Amy

Amy — Sun, 24 Aug 2008 23:25:58 +0000

Lacey – love the website/blog and the creative ideas for workouts – keep ‘em coming!!
- Amy O

By: lacey stone

lacey stone — Mon, 18 Aug 2008 00:14:57 +0000

Heeyyy Julia and Ariela! I love that you’re doing the Workout! It’s a lot of fun… And you’ll see the results quickly if you stick to it! Let me know how it goes, annnddd if you need anything else you know where to find me x

By: ariela

ariela — Sun, 17 Aug 2008 16:09:15 +0000

Wow, thank you so much for posting this, Lacey! I’m going to get myself an HR monitor today (I’ve been meaning to do this, anyway…) and try your interval workout later tonight at the ‘Nox!

One or two months of good weather left (if we’re lucky!)… It’s about damn time I get back to my ultimate summer shape. : P

By: Julia

Julia — Sat, 16 Aug 2008 20:55:23 +0000

Great workout! I’ve been doing similar intervals on the treadmill with running and fast walking on an incline but it’s nice to have another variation to tackle. I tried it today and it had me sweating!

By: lacey stone

lacey stone — Sat, 16 Aug 2008 14:03:55 +0000

Hi Maegan

I’m soo happy you tried the workout! I was worried with all the SSHR and MHR people would get discouraged. It’s really not that complicated and YOU can feel it working, right?

These are the RULES I go by because I feel it’s easier mentally for me to handle… HOWEVER you can do whatever you like depending on your mood of that day… I would always say the Warm-up counts in the Timing but the Cool-down is your prerogative.

Here’s what I do:

For the 20min – The 5min Warm-up counts but the 5min Cool-down doesn’t, So it’s really 15mins of INTERVALS.

30min – The Warm-up counts Cool-down doesn’t – 25mins of INTERVALS

45min – The Warm-up counts Cool-down doesn’t – 40mins of INTERVALS

1 HOUR – The Warm-up counts and the Cool-Down Counts! That is a KILLER!!! So it’s really 50mins of INTERVALS

Let me know what you did!
Lacey

By: Rachel JW

Rachel JW — Fri, 15 Aug 2008 22:55:55 +0000

I love it. Thank you. I’m not a fan of the treadmill. I can’t run in place for too long. Anxious maybe? Ha-ha… The stair master and another one involving hand/leg fast movement. (I’ll stay on that for an hour.) I have before with a friend and yes, results right away. Thanks!