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 2
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, left, 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:
