Interval Training
To become stronger and faster, athletes use a technique
called interval training, in which they exercise very intensely, rest
and then alternate intense bursts of exercise and rest until their
muscles start to feel heavy. Intervals are a fixed number of
repeats of a fixed distance at a fixed pace with a fixed recovery
time. There are two types of intervals: long and short. A short
interval takes less than 30 seconds and does not build up
significant amounts of lactic acid in the bloodstream, so an
athlete can do lots of repeat short intervals in a single workout.
Long intervals take two minutes or more and are very
tiring. In interval training, a runner may run a quarter mile 12
times, averaging 1 minute, with a 110-yard slow jog between
each. A weightlifter may lift a heavy weight ten times in a row and
then repeat another set of ten. Runners run intervals as fast as
they can and recover enough to run the same fast pace several
times. Runners need very short recoveries between intervals,
usually only about 30 seconds; but weight lifters need much
longer recoveries, at least two and a half minutes. Runners
become short of breath and feel a burning in their muscles when
lactic acid starts to accumulate in muscles, but it takes only a few
seconds for a trained athlete to recover between each hard run.
On the other hand, weight lifters feel burning caused by tearing
of the muscle fibers and it takes a much longer time for the pain
to disappear so they can lift very heavy weights again.
You can apply the concept of interval training to your
program at any level of fitness. When you start a new exercise
program, exercise for 30 seconds, stop for 30-60 seconds, longer
if you need it. Alternate exercising and resting until you feel tired
or your muscles feel heavy. Then stop for the day. The
stronger you get in your sport, the more intense your intervals
can become. You work at your maximum capacity for 30-60
seconds, then take 60-90 seconds to recover, then go very hard
for another 30-60 seconds. Do this vigorous interval workout
once a week until you get tired. At first you may only be able to
do two or three intervals, but your muscles get stronger and you
build up the number of intervals you can complete. Go easy the
next day or take a day off if you feel any discomfort.
Checked 9/29/08