Interval Training A Powerful Tool to Achieve Best Results What is Interval Training? Interval training is simply alternating bursts of intense activity with intervals of lighter activity. The idea of interval training was first given the name fartlek, a Swedish term meaning speed play. You do not need to be a world class athlete to participate in this type of training; it is any type of changing of speeds while doing cardiovascular activity. Take walking. If you are a walker, you can increase your walking pace for a burst then retreat back to your regular pace. Once you build up endurance and aerobic capacity, you can walk then add intervals of jogging. Joggers can add intervals of running, and runners can add intervals of sprinting. The duration of increased intensity and duration of rest pace can be adjusted and manipulated according to your fitness level. As you increase in cardiovascular shape, you will be able to endure longer intense intervals and shorter rest intervals. Why Interval Training? You BURN More! It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. The more vigorous you exercise, the more calories you burn, even if you just increase intensity for short periods of time! "The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training) and even longer for prolonged exhaustive exercise (interval training). Therefore, interval training results in added caloric expenditure even after the workout due to elevation of metabolic rate" -Afterburn: Extreme Fat Loss Training "Those engaged in interval sports almost inadvertently develop a better body. In fact, sprinters generally have less bodyfat than distance athletes" -Mike Boyle, Director of Performance at Athletes Performance You Improve Aerobic Capactiy! As your cardiovascular fitness increases, you'll be able to exercise longer or with more intensity. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system. Imagine finishing your 60 minute walk or run in 45 minutes! Or be able to walk or run at a higher intensity for 60 minutes! You Add Variety to your Workout! The 45-60 minutes of aerobic activity your body has adapted to is no longer going to cut it! Working out at the same intensity the entire time allows your body to adapt and not reach maximum results, it also can become stagnant and boring. Intervals come in all shapes and forms and can be applied to most forms of exercise. Special equipment is not needed, you can simply modify your current routine. You Can Prevent Injuries! Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train. Its FUN! Exercise does not need to be something you dread, it can be something to look forward to. As you create and endure new training routines, set goals to accomplish new challenges. Have fun as you watch your body change for the best! Home | Training | Interval Training

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