Discover how to use interval training to get super fit and strong.
For most individuals, fitness training involves a routine of steady exercise at a consistent intensity. While this approach is quite effective, advancing to a higher level of fitness requires the inclusion of interval training. Understanding the concept of interval training aids in creating workouts that switch between intense bursts and intervals of lower intensity or rest.
Interval training workouts have been a foundational element of athletic fitness training for years, aiding in burning more calories, enhancing speed, strength, and endurance, and boosting overall athletic performance.
What exactly is interval training?
Interval training programs adjust the intensity and duration of the exercise intervals, along with the length of rest periods, to achieve specific training outcomes. A complete interval training program typically includes multiple short, alternating phases of high and low-intensity exercises.
Initially known as Fartlek (a Swedish word meaning “speed play”), interval training involves alternating short, fast bursts of intense exercise with slower, easier activities. Fartlek training aimed to achieve more work than continuous training by increasing workout intensity. As interval training developed, it adopted a more structured approach to defining interval strength, focusing on optimizing the balance between high-intensity and recovery phases.
Interval training has since become a more organized and advanced method of accelerating fitness training. Unlike Fartlek training, which temporarily increases lactic acid levels, interval strength training alternates periods of activity with recovery. Recovery is maintained by continuing movement throughout the interval workout, aiding in the removal of lactic acid and other waste products.
Interval strength training programs are scientifically and specifically tailored for individual athletes. Physiologists, coaches and trainers determine precise activity periods that align with the athlete’s sport and current fitness level. For instance, the intensity and duration of these activity periods are often based on AT (anaerobic threshold) testing, which also assesses the athlete’s blood-lactate levels during intense exercise.
How does interval training work?
During the intense periods of activity, interval training works repetitively on the aerobic and anaerobic systems.
The anaerobic system metabolizes energy stored in the muscles (glycogen) for the short bursts of activity without needing oxygen.
Lactic acid builds up as the by-product and the athlete experiences oxygen debt.
The body is then allowed to recover with the heart and lungs working together to give back this oxygen and to break down the lactic acid.
The aerobic system takes over using oxygen to convert stored carbohydrates into energy.
The Basic Types of Interval Training
While there are an unlimited number of ways to design an interval training program, they can all be grouped into 2 basic types.
What are some examples of interval training?
The examples of interval training exercises below demonstrate how effortlessly interval training routines can be tailored to fit most sports or activities. By adjusting the intensity and duration of the work intervals along with the length of the rest periods, specific training outcomes can be attained.
Jumping Rope is an inexpensive and fast way to build overall fitness. Besides improving cardiovascular fitness, they can improve muscular strength, endurance, balance, and agility.
30-Second Sprint Drills improve aerobic capacity and fitness fast by giving the same benefits as long, slow cardio in about half the time.
Sprint and Speed Training Drills benefit any sport by offering a combination of speed and endurance. Start only after 3 months of consistent athletic activity and after you have reached a fitness training level that allows you to run for 20-30 minutes at a time.
Explosive Exercise Training Routines are another way to increase power and strength. Used by elite athletes in sports that require fast bursts of maximum effort in a short amount of time, such as sprinting and jumping.
Agility Drills improve coordination, speed, power and sports skills for athletes. These drills also help perfect foot speed and refine sports technique.
Shuttle Runs are standard agility and speed drills for athletes playing stop-and-start sports such as basketball, soccer, hockey and tennis.
Stair Running is an advanced program that helps build speed, power and cardiovascular fitness. A great addition to any agility training program for its quickness, foot speed and excellent sprint workout.
Plyometrics are used by many athletes and trainers to develop athletic power (strength and speed), coordination and agility for increased sports performance.
Common issues with interval training
Interval training is an excellent form of exercise, but a common issue with interval workouts is that people often become overly enthusiastic due to the intensity of the exercises, such as long interval training, and push themselves harder than usual. This often leads to sore muscles and joints, overtraining, and a higher risk of injury. Here are some precautions to keep in mind.
Set a realistic training goal that is within your current fitness level.
Use a safe warm-up routine before starting your intervals.
Start slowly and work toward longer intervals to provide better results.
Maintain a steady but challenging pace throughout the interval.
Increase the repetitions over time.
Reduce your heart rate to 100-110 bpm during the rest interval.
To step up your fitness levels, increase the intensity or duration, but not both at once.
Extend any increases slowly over a period of time.
And don’t forget to incorporate regular stretching and flexibility training into your fitness program. The added intensity of interval workouts requires that your muscles and joints be flexible and supple.
Creating your own interval training program
Creating your own interval training programs is simple. With the information here, the examples below, and a touch of creativity, you can craft the ideal interval training session.
Be sure to warm up before your workout and pay special attention to the precautions and safety guidelines mentioned.
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!
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