Many studies have shown that interval training is a very effective way to boost metabolism and burn more fat calories. In addition, interval training is one of the most efficient ways to build fitness. But what exactly is interval training? The following article explains the theory and concept of interval training and offers suggestions for how to apply it to your specific sport.
Interval training is a workout that combines varying levels of difficulty for specific time durations. Most interval workouts alternate between high and low intensities. The high intensity portions are often for a shorter time duration and thus are referred to as sprints. Sprints may be as short as 15 seconds for anaerobic workouts or as long as 20 minutes for aerobic training. A rest interval follows the sprint and allows the athlete to slowly recover by performing the same exercise at a much lower intensity. The duration of the rest interval depends on the fitness level of the athlete as well as the duration of the sprint.
Interval training utilizes both the aerobic and anaerobic systems of the body. During the sprints, the anaerobic system uses the stored energy from your muscles (glycogen). Since no oxygen is being used during this type of exercise, your body produces lactic acid, which continues to build and eventually forces the athlete into oxygen debt. The rest interval allows the heart and lungs to "pay back" the oxygen debt and break down the lactic acid that has been building up in the muscles. Because the resting interval utilizing the aerobic system, the body uses oxygen to convert stored carbohydrates into expendable energy. Thus, the theory behind interval training is if you practice at higher intensity levels your body will adapt and burn lactic acid at a much more efficient rate during exercise. Through this adaptation, athletes can perform at a higher intensity for a longer time period before pain or fatigue alters their performance.
The physiological adaption that occurs with interval training increases the body's ability to deliver oxygen to the muscles and its tolerance of lactic acid accumulation. As a result of these adaptations, athletes experience greater performance, speed and endurance.
Another benefit of interval training is the higher caloric expenditure. Calories are burned faster when an athlete performs short, high intensity exercise. Even though there are less intensive resting periods, the higher, anaerobic intervals boost metabolism and burn more calories.
While interval training is most often thought of for running workouts, many other forms of exercise can be adapted to this type of training. Biking, swimming, rowing, and even weight training can adhere to the dual nature of interval training.
Not only does this type of exercise apply to different sports but is also caters to varying levels of athletes. Novices to a specific sport can set shorter time periods for their sprints and longer intervals for rest. As their fitness level improves, the sprints will become even more intense and last longer while their resting intervals will shorten. Seasoned athletes may really step up their training by pushing their hardest for the sprints and then keep their resting interval at a more moderate pace.