What is interval training?

interval training, method of competitive training in which rest and exercise intervals of controlled duration are alternated. Rest intervals allow time for the athlete’s pulse rate to return to near normal before beginning the next exercise period. During exercise intervals, the athlete performs at a specified level of performance, slightly less than his best effort. Interval training is frequently used by track and competitive-swimming coaches.

Fitness training for most people comprises a program of continuous exercise at a constant intensity. This type of training is very effective, but to propel yourself to the next level of fitness, you need to incorporate interval training. The concept of interval training has been around for years as the basis for athletic fitness training, and helps burn more calories, increase speed, strength, endurance, and improve overall athletic performance.

How Does Interval Training Work?

During the intense periods of activity, interval training works repetitively on the aerobic and anaerobic systems.

• The anaerobic system metabolises 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.

Benefits of Interval Training

1. Increased endurance
   Interval training actually trains your heart to pump more blood to the muscles and it trains your muscles to extract that oxygen more efficiently, making all your other workouts easier to handle.
2. Faster and more efficient workouts
   If you don’t have much time, interval workouts are great timesavers, allowing you to get a lot done in a shorter period of time. If you want a workout that allows you to get in and out of the gym quickly, this is the form of workout to be burning to. You can easily complete the entire session in as short as 15-20 minutes.
3. Reduced risk of injury or overtraining
   Because you vary the intensity of activity during your workout, you may be able to avoid injuries or overdoing it as compared with longer workouts.
4. Weight loss
   Studies show that interval training, even at a moderate intensity, may burn more fat and will go on to burn plenty of calories after it’s completed as well.
5. Fun Factor
   Interval workouts offer more variety than other workouts, making them less tedious and boring.

Dos and Don’ts

DOS

• DO move faster. The faster you run, the more calories you’ll burn. Step it up during the higher intensity intervals and push yourself further. The interval will be over after a minute or two, and then you can slow down and have time to recover.
• DO incorporate this type of training at least three times a week. If you’re new to the interval training scene, the only way to make it feel easier and to see quicker results is to make it regular.
• DO warm-up before and cool down after your workout to allow your muscles to adjust accordingly and prevent any injuries.
  

DON’TS

• DON’T practice interval training on consecutive days. This type of training is intense and requires an adequate recovery period.
• DON’T perform fat burning interval training on an empty stomach. You’ll need the energy to perform the workout. Try eating a banana an hour before.