Fitness Basics: Say Yes to Interval Training

Most people have two standard excuses for not exercising: either lack of time or not being able to achieve the desired result. However, interval training is the best solution for both these excuses. Try it and you will be amazed at the results.

What is interval training?

As the name suggests, interval training is intense training in short bursts followed by a low intensity activity. It is sequential and normally the sequence is intense activity for a short time followed by a low intensity activity and then again repeated by intense activity. This does not mean that you stop all activity. In fact, you just need to switchover to a low intensity phase that is known as an active recovery phase. This active recovery phase is also short like the intense phase but what is important is that it is usually a less-intense form of the original activity. Interval training is actually an efficient training method that keeps you away from common workout injuries. Non-stop training increases the chances of injury while interval training provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Fartlek Training

Fartlek is a kind of interval training that originated in Sweden and that does not involve accurately measured intervals. Instead, intervals are based upon your own personal needs and capabilities. This makes Fartlek training more flexible and effective because you yourself decide the length and speed of each interval.

Aerobic and Anaerobic: how it works

Interval training is a scientifically proven method. It uses your body's dual energy-producing systems: the aerobic and the anaerobic. The Aerobic system uses oxygen to convert carbohydrates into energy; which eventually enables you to walk and run for miles. On the other hand, the anaerobic system generates energy from carbohydrates, in the form of glycogen, which is stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. However, this system provides energy for only short bursts of activities and cannot last for long. Moreover, anaerobics makes your muscles achy and gives a burning feeling. You can clearly experience this feeling after running or skipping intensely for sometime. Interval training actually allows you to benefit from anaerobic activities without causing any discomfort or pain.

How to do it

Interval or fartlek training is not complicated in its basic form. You can walk for two minutes and then run for the next two minutes and repeat the sequence again and again. There are no hard and fast rules for you to follow. Just listen to the needs of your body while you complete the first phase. See how you feel and decide your activity and active recovery time period accordingly. Fartlek training not only helps you decide about the duration of each short intense activity and recovery but can also determine the length of the entire workout. However, you should also consider your targets and goals while setting your limits because you may have to work harder for bigger goals. Remember it's very important to consider a few important things before you start expecting any benefit from your schedule:

• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval
• Number of repetitions of each interval

In a nutshell then interval training is a great way of achieving your fitness goals but always remember to consult an expert before starting out.