Interval Training can take your conditioning to the next level or break a stubborn plateau. Using intense aerobic activity alternated with periods of recovery allows a longer “duration” of training time at your own peak performance level.
When you train to your maximum output (pushing the muscle’s pain limit) several changes occur that allow you to push even further into your anaerobic zone the next time. More capillaries develop in the muscles. Your heart adapts to pump more blood for any specific time interval. Muscle metabolism improves to extract more oxygen from blood. And, you learn to mentally deal with pain and are able to exercise through it.
Short intervals range from 15-90 seconds while longer intervals last from 3-5 minutes. Set a definite time for your intervals and then pace yourself so that you are able to use maximum intensity for the whole duration of the interval.
Rest between intervals is just as important. Starting too soon won’t allow you to make it through your next interval while resting too long won’t allow you to get the desired benefits.
A good work to rest ratio is shown below:
Aerobic Interval 1:1
Anaerobic Interval 1:2 or 1:3
Full out Sprints 1:5 or 1:30
Try using one day for short intervals and a second day for longer ones. Allow adequate recovery between intervals and a 15 to 20 minute warm-up and cool-down at the start and end of your session.
For more specific training to achieve your performance goals contact us at 405-752-7377.