Interval Training
Lack of time is the
number one reason people give for not exercising. And lack of results once they do start
exercising isn't far behind. Interval training is a great solution for both of these
common problems.
Interval training involves
alternating short bursts of intense activity with what is called active recovery, which is
typically a less-intense form of the original activity.
The Swedes came up with a term
for this type of training: fartlek, which means speed play. Not only is it an efficient
training method, fartlek training can help you avoid injuries that often accompany
non-stop, repetitive activity, and provides the opportunity to increase your intensity
without burning yourself out in a matter of minutes.
Unlike traditional interval
training, fartlek training does not involve specifically or accurately measured intervals.
Instead, intervals are based according to the needs and perceptions of the participant. In
other words, how you feel determines the length and speed of each interval.
The advantages of
intervals
Interval training utilizes the
body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system is
the one that allows you to walk or run for several miles, that uses oxygen to convert
carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the
other hand, draws energy from carbohydrates (in the form of glycogen) stored in the
muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects.
This system does not require oxygen, nor does it provide enough energy for more than the
briefest of activities. And its byproduct, lactic acid, is responsible for that achy,
burning sensation in your muscles that you feel after, say, running up several flights of
stairs.
Interval basics
Interval training allows you to
enjoy the benefits of anaerobic activities without having to endure those burning muscles.
In its most basic form, interval or fartlek training might involve walking for two
minutes, running for two, and alternating this pattern throughout the duration of a
workout.
The intensity (or lack thereof)
of each interval is up to how you feel and what you are trying to achieve. The same is
true for the length of each interval. For example, if it is your habit to walk two miles
per day in 30 minutes, you can easily increase the intensity of your walk (as well as up
its calorie-burning potential) by picking up the pace every few minutes and then returning
to your usual speed.
A great trick is to tell
yourself that you'll run a particular distance, from the blue car to the green house on
the corner, for example, and then walk from the green house to the next telephone pole.
When you first start fartlek
training, each interval can be a negotiation with yourself depending on how strong or
energetic you happen to feel during that particular workout. This helps to break up the
boredom and drudgery that often comes from doing the same thing day after day.
A more advanced approach
Despite its simplicity, it also
is possible to take a very scientific approach to interval training, timing both the work
and recovery intervals according to specific goals. The box, lists the four variables to
keep in mind when designing an interval training program.
An ACE-certified personal
trainer can help you design an interval training program based on your particular goals.
Consider the following four
variables when designing an interval training program:
- Intensity (speed) of work
interval
- Duration (distance or time) of
work interval
- Duration of rest or recovery
interval
- Number of repetitions of each
interval
The above is re-printed with
Permission from The American Council on Exercise® (www.acefitness.org)
Fit Facts are taken from ACE FitnessMatters®
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