Interval training has been the basis for athletic training routines for years.  Many traditional workouts used for conditioning are based off the knowledge and research on interval training.

What is Interval Training?
Interval training involves bursts of high intensity alternated with periods of rest or low activity. It works both the aerobic and the anaerobic system.  Professional trainer, Loren Landow explains, “During high intensity part of your workout, the anaerobic system uses the energy stored in the muscles (glycogen). During this phase, lactic acid builds up and athletes enter a state of oxygen depletion. The recovery phase is just that.  The body uses this time to replenish oxygen and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.  This is why interval training can be one of the best ways to burn calories.”

Interval workout must have these four steps to be correct:

• Intensity: the speed of work interval
• Duration: the distance or time of work interval
• Duration: the amount of time used rest or recovery interval
• Repetitions: number of repetitions of each interval

The Benefits of Interval Training
This repetitive form of training leads to the adaptation response. The body is better able to take in and deliver oxygen to the working muscles, which allows the muscles to 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.  Interval training also helps prevent the injuries often and they allow you to increase your training intensity without overtraining or burning out.

Interval Training Safety Tips

• Warm up before starting intervals
• Set training goals that are within your ability
• Start slowly (longer intervals provide better results)
• Keep a steady, but challenging pace throughout the interval
• Build the number of repetitions over time
• To improve, increase intensity or duration, but not both at the same time
• Make any changes slowly over a period of time
• Train on a smooth, flat surface to ensure even effort
• You can also use circuit training as a form of interval training

Common Interval Training Workouts

• Stair Running
• Plyometrics
• 30 Second Sprints
• Speed/Agility Drills
• Shuttle Runs
• Jump Rope