Interval training involves varying the intensity of exercise throughout the workout, leading to increased cardiovascular performance, fat burning, and muscle development. A typical workout involves a warm-up, periods of moderate to fast pace, and short bursts of near full intensity. The workout can be adjusted to fit an athlete’s physical condition and goals. Sprinters can incorporate shorter rest periods. Stretching before and after training is crucial to avoid injury and soreness.
An interval training is a specially designed training method in which a participant will vary the intensity of the exercise at various times throughout the training period. Runners and cyclists often participate in interval training, although other types of athletes may also modify their workouts accordingly. Most interval training involves starting at a moderate pace as a warm-up, then increasing the speed or intensity slightly over an extended period of time. After a set period of time, the person will ramp up to near full intensity for a brief burst, then return to moderate to slightly elevated speed.
The benefits of interval training include increased cardiovascular performance, a greater chance of burning fat and losing weight, and a more developed set of muscles that can handle a variety of exercise conditions. Running, biking, or otherwise exercising at a moderate pace for a set period of time can lead to plateaus in an athlete’s development, and may not be as effective at burning fat, so interval training may help an athlete perform at a higher level, burn fat and become a more balanced athlete overall. The muscles of the body will be better prepared to handle a variety of sports situations rather than moderate intensity or pace.
An interval workout can look like this:
5 minute warm up at low to moderate pace
15 minutes at a moderate to slightly fast pace
3-5 minutes at 80-90% of maximum effort
15 minutes at a moderate to slightly fast pace
3-5 minutes at 80-90% of maximum effort
15 minutes at a moderate to slightly fast pace
5 minute cool down
This varied pace schedule can be extended for as long as the athlete sees fit, or it can be shortened. The exact details of the training will vary depending on the athlete’s current physical condition, as well as the athlete’s athletic goals. This workout is particularly intense, so it is very important to fully stretch before and after training to avoid muscle injury, soreness, and other discomfort.
Sprinters can alter the training above to include much shorter rest periods. A sprinter might, for example, run at near full sprint for 90 seconds, then rest for 40 seconds. Pyramid training can be done this way to vary rest periods and periods of higher intensity.
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