Interval Training
What is interval training?
Interval
training is a type of cardiovascular conditioning in which the exercise
participant alternates between periods of high intensity and low to moderate
intensity exercise. Interval training is based on the premise that a greater amount of
intense work can be accomplished if the work is interspersed with periods of rest.
This has strong implications for overall fitness since intensity seems to be the key indicator of fitness.
During an interval workout, an individual performs a work interval in a specified
time, (usually 30 seconds-two minutes) at high intensity.(80-95% of max hr)
for a specific number of repetitions (usually 5 to start and build over the
weeks) with a recovery between reps of 1-2 minutes. There are four variables that
can be manipulated during the interval training: distance, intensity, duration,
and rest periods.
What is the best way to interval train?
There are an infinite number of ways to perform an interval training program. A basic example would be to alternate between a walk and a run. Alternate between 30 seconds of walking followed by 30 seconds of running or jogging. More advance athletes could use more elaborate schemes where the level of intensity becomes more difficult with each interval. Interval training can be done as part of your longer cardiovascular routine or separately. Always be sure to allow for a minimum 2 to 3 minute warm up before beginning and 2 to 3 minute cool down at the end.
Who should interval train?
Anyone
cleared to exercise by their physician can interval train, so long as they
maintain a safe exercise intensity. Interval training can be an effective training tool
used for anyone who is becoming bored, needs to train for a specific sport that requires
anaerobic capabilities, or want to elevate their fitness levels. Interval training
can also be used for clients on the low end of the fitness scale that may not even
be able
to put five or ten continuous minutes together.
Why interval train?
Interval training is an extremely effective way to improve ones aerobic capacity, or ones ability to utilize oxygen. The higher ones aerobic capacity, the greater amount of physical work they can perform. To an athlete this means being able to go faster. To someone trying to lose weight, this means developing the ability to burn a greater number of calories per cardiovascular workout.
If interval training is something that interests you, let me know and I will construct an interval training program for you.
Your Trainer,
Brian Day
fitnessbyday@yahoo.com