Cardio Training
What is interval training?
By RealJock Staff
Short-fast, slow-easy, short-fast, slow-easy. In a nutshell, that's interval training.
It's one of the cornerstones of seven-time Tour de France winner Lance Armstrong's training regimen. You don't have to be a superstar for it to work wonders for you, too.
Interval training, originally called "fartlek" (Swedish for "speed play"), has evolved from bursts of unstructured speed punctuated by slow, rest intervals into a measured anaerobic and aerobic system that builds endurance, speed and strength.
Anaerobic bursts use glycogen stored in muscles. Additionally, the anaerobic interval deprives the muscles of oxygen and builds up lactic acid. The aerobic interval repays the oxygen debt and breaks down the lactic acid. During the payback stage, carbohydrates are converted into energy.
Over time, interval training leads the body to build new capillaries, so it's better able to deliver oxygen to muscles. Moreover, muscles can handle higher and higher levels of lactic acid and the heart grows stronger.
Additional benefits of interval training are increased endurance, fewer injuries and ability to increase intensity without burn out.
"Speedwork or short sprints can replace long slow distance workouts," Tom Seabourne, Better Bodz trainer, said. "Spend five minutes warming up at an easy pace, then gradually increase your intensity until you are moving at about seventy percent of your maximum speed. You may feel a slight burn in your legs. Your lungs may open up for the first time in years. Hold this pace for about a minute, then slow down to your normal tempo for two minutes. Increase your speed again to 70 percent for another leg exploding, lung expanding, minute. Cool down to a relaxed pace for another five."
According to the Mayo Clinic, interval training improves aerobic capacity.
"As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity," the Mayo Clinic said.
Interval training can be done on any aerobic apparatus, like a treadmill, jump rope, elliptical trainer, stairmaster or cycle. Always warm up thoroughly prior to interval training.
It's one of the cornerstones of seven-time Tour de France winner Lance Armstrong's training regimen. You don't have to be a superstar for it to work wonders for you, too.
Interval training, originally called "fartlek" (Swedish for "speed play"), has evolved from bursts of unstructured speed punctuated by slow, rest intervals into a measured anaerobic and aerobic system that builds endurance, speed and strength.
Anaerobic bursts use glycogen stored in muscles. Additionally, the anaerobic interval deprives the muscles of oxygen and builds up lactic acid. The aerobic interval repays the oxygen debt and breaks down the lactic acid. During the payback stage, carbohydrates are converted into energy.
Over time, interval training leads the body to build new capillaries, so it's better able to deliver oxygen to muscles. Moreover, muscles can handle higher and higher levels of lactic acid and the heart grows stronger.
Additional benefits of interval training are increased endurance, fewer injuries and ability to increase intensity without burn out.
"Speedwork or short sprints can replace long slow distance workouts," Tom Seabourne, Better Bodz trainer, said. "Spend five minutes warming up at an easy pace, then gradually increase your intensity until you are moving at about seventy percent of your maximum speed. You may feel a slight burn in your legs. Your lungs may open up for the first time in years. Hold this pace for about a minute, then slow down to your normal tempo for two minutes. Increase your speed again to 70 percent for another leg exploding, lung expanding, minute. Cool down to a relaxed pace for another five."
According to the Mayo Clinic, interval training improves aerobic capacity.
"As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity," the Mayo Clinic said.
Interval training can be done on any aerobic apparatus, like a treadmill, jump rope, elliptical trainer, stairmaster or cycle. Always warm up thoroughly prior to interval training.
gillian4802 wrote:
Great article. I am doing this every 5 minutes in my 45 minute cardio workout. Intensity increases gradually from the 1st (low-med heart rate) to 5th minute (very high pulse rate here). Then go down again.. then up...down... Repeat the process till you're done. =)
Aug 04 6:35 AM
mercersburgguy wrote:
Hey GREAT article I am trying to loose a few pounds this is something that just may jump start that
Apr 30 2:53 AM
sam5i wrote:
Although interval training works really well to improve anyone's conditioning level, reaching the anaerobic level should only be done about once a week. To insure proper conditioning, interval training should be aerobically a majority of the time. This can only be monitored by wearing a heart rate monitor with the user's specifications set. Although treadmills are equipped with heart rate monitors and one may think he only needs the heart rate monitor strap, it is difficult to set the specifications on the treadmill for an individual's own body; therefore, invest in a heart rate monitor (preferably, Polar). This will be the single most valuable invest anyone can make in their cardiovascular training. Another good way to do interval training is doing spinning; however, please be sure your instructor is certified in THE spinning program. Many schools of thought are out there, but only one is backed by science and will deliver results (Spinning).
Mar 25 5:27 PM