Interval Training
February 2, 2009
This is nothing but a workout that consists of phases of powerful activity sandwiched between phases of lighter activity. It works both the aerobic and anaerobic system. Muscles produce lactic acid in the anaerobic phase, during the intense activity.
If you repeat this form of training, the body will go for an adaptation response, so that it will build new capillaries and enable better take-up of oxygen. The muscles will become more tolerant to lactate build-up and the heart also becomes strong.
The intervals enable the muscle to recover and thus prevent injuries associated with high intensity training. Here are some benefits and precautions regarding interval training.
Advantages of interval training
This type of training will allow you to burn more calories. Increasing your intensity for a few minutes also will cause you to burn more calories.
Your aerobic capacity will improve.
You will not get bored by keeping to the same kind of workout routine.
No additional special equipment is necessary.
Some necessary precautions
Warm up is a must before commencing the intervals.
You should set your training goals according to your current condition so that they fall within your ability to accomplish them.
There is no need to go for it at once. You should go slowly. The longer the intervals, better the results. Take your time to build repetitions.
During the rest interval, try to bring your heart rate down to 100-110 bpm.
Increase either intensity or duration in order to improve. You should increase both at the same time.
If you wish to make any changes, do not introduce them suddenly into your routine. Slowly introduce them over a period of time.
Use a smooth and flat surface for training. This will ensure an even effort.
Circuit training is also a form of interval training and you can use it also to obtain similar results.
The variables used in an interval training program are the intensity or speed, duration of work, duration of rest or recovery and the number of repetitions of each interval. You can vary these variables to achieve optimum results.
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