Interval training improves anaerobic endurance by increasing energy stores and buffer capacity in muscle cells. Athletes should warm up, perform high-intensity intervals, and cool down. Fartlek training is a variation of interval training that is more spontaneous and enjoyable.
Athletes usually increase anaerobic endurance by intentionally exercising at or near the anaerobic threshold. This is usually achieved through interval training, in which an athlete performs a series of high-intensity activities interspersed with lower-intensity recovery periods. This training regimen typically increases the anaerobic threshold, which is directly related to anaerobic endurance. Interval training is usually sport specific, so runners typically do a series of hill runs or track sprints, cyclists do speed intervals, and so on.
Anaerobic exercise uses the energy stores within muscle cells to fuel physical activity. The cardiovascular system is normally unable to keep up with the demands of working muscles, so most of the energy metabolism that fuels the cell is done in the absence of oxygen. During the process, lactic acid is produced as a byproduct, accumulating on the cell and lowering the pH and, consequently, the efficiency of energy production. When the lactic acid concentration reaches a critical point, the muscle cells are no longer able to produce enough energy to contract, resulting in muscle failure. This point is called the anaerobic threshold.
Interval training promotes anaerobic endurance by increasing muscle stores of adenosine triphospate, glycogen and phosphocreatine, each of which is involved in anaerobic metabolism. Additionally, muscle cells adapt to interval training by increasing buffer capacity, which improves the cells’ ability to handle lactic acid. These adaptations increase the muscle’s ability to work at high intensity over a long period of time.
The intensity of the exercise can be determined by monitoring the heart rate. Maximum heart rate is calculated by subtracting the athlete’s age from 220. The target intensity is then expressed as a percentage of maximum heart rate. Anaerobic training typically requires working at an intensity of about 80-90% of this number, and interval training to build anaerobic endurance usually involves the higher end of this range.
To add interval training to a workout, an athlete should start by doing a light 10-15 minute warm-up to increase blood flow to the muscles involved. The first high-intensity interval should last about a minute and be followed by a cool-down period where your heart rate drops to 120 beats per minute or lower. A full workout normally includes about six intervals, which you adjust as needed, depending on your personal preferences and fitness levels. As your anaerobic endurance increases, your muscles will become more efficient at coping with lactic acid and less time will be needed to recover.
Runners use a variation of standard interval training to increase anaerobic endurance, speed and power. Fartlek training involves random intervals, usually while running on a trail or road. The interval begins when the mood strikes, ends when the runner is sufficiently exhausted, and the workout continues for as long or as short a time as desired. Fartlek training is often praised as being more fun and spontaneous than standard interval training and is especially enjoyable when done with a running partner.
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