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Health & Fitness

GET FIT with Anytime Fitness of Spring Hill ? The Basics of Interval Training

Have you heard of interval training and wondered what all of the hype is about? What exactly is interval training anyway?

Simply stated, interval training combines short, high intensity activity with low intensity, recovery activity. Although many popular versions of interval training exist, they are derived from this basic formula. The main differences within individual programs are: the number and duration of intervals, the amount of rest time, and the types of activities incorporated. Because of the intense nature of these workouts, the duration of the sessions will be shorter than a typical steady-state aerobic workout, around 15 to 20 minutes or less.

A typical session will include a sufficient warm up and cool down, in addition to the key portion of the workout ? the intervals. Intervals can vary in length from 15 seconds to 3 or more minutes. The shorter the interval, the closer you?ll be to maximal effort. An example of a shorter interval might be 15 seconds hard with 15 to 60 seconds of rest directly following. On the other end of the spectrum, intervals that are 2 to 3 minutes will be less intense and lengthier in duration. An example of a longer interval might be 2 minutes hard followed by 2 to 4 minutes of rest.

When selecting a particular interval training program and work-to-rest ratios, be certain that they coincide with your current fitness level and your sports-specific goals. For instance, a sprinter may benefit from 15 second intervals; athletes participating in team-related sports like basketball or soccer from 30 to 60 second intervals; whereas the more extensive intervals are advantageous to distance runners and/or cyclists.

There are opposing opinions on the overall effectiveness, safety and benefits of interval training, in particular when weighed against the risks of incorporating vigorous exercise on a broad scale. There is consensus by most experts however, that proper interval training for an active population promotes improved respiratory and cardiovascular functioning, and aerobic and anaerobic capacities. In turn, as the body works more efficiently it is able to work harder and longer, ultimately improving performance and burning more calories and fat.

Interval workouts should only be performed 1 to 2 times a week, and should be varied every 3 or 4 weeks ? as you would with any routine to avoid adaption. As you progress, be sure to increase intensity, duration, or number of intervals, but not at the same time. If you aren?t happy with the work-to-rest ratios of a particular program, then change the intervals to ratios that work best for you. Interval training is vigorous exercise and should not be attempted by sedentary individuals or those with heart disease, high blood pressure or other serious health issues before speaking with a physician.

By Amy Richardson

Amy Richardson, Certified Personal Trainer ? ACSM, and Group Exercise Instructor ? AFAA, provides challenging and fun personal training services at Anytime Fitness, 3525 Kedron Road, Spring Hill, TN, arichardson-training@hotmail.com, 615.545.2879 or 931.489.0003, www.anytimefitness.com.

Source: http://www.springhillinformer.com/?p=15073

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