Interval Training

Interval training basically requires the individual to perform work above their anaerobic threshold for a set distance or time (until an oxygen debt is incurred), alternated with lighter work intervals which allow for active recovery to take place (repayment of the oxygen debt).

This type of training basically allows for the individual to work at a much greater intensity and therefore perform a greater workload per session than would be achievable using continuous training.

Interval training can be used to improve aerobic endurance but also to improve anaerobic endurance by changing the length and intensity of the work intervals:

1. Shortening the recovery intervals with less intense work periods for longer improves aerobic endurance.
The duration of exercise intervals for aerobic training should be long enough for the athlete to reach maximum oxygen uptake but short enough to minimize fatigue. Research shows that equal ratio of work to rest intervals of (3 - 5 minutes each) enables the athlete to maintain maximum O2 uptake during more of the session. A light jog is also most effective at removing lactic acid from the blood and muscles during the rest periods.   

2. Increasing the recovery periods and intensifying the work intervals improves anaerobic qualities.
It is widely accepted that interval training is the most effective approach to improve anaerobic endurance. Very little can be performed at a fast pace during continuous training, therefore it is necessary to use repeated work intervals of short duration for the bulk of the training session.
In order to overload the anaerobic energy systems, work intervals must be of maximal intensity and last no longer than 1 – 2 minutes. Recovery intervals should be long enough to allow substantial recovery, enabling an adequate number of high quality work intervals each being harder than the last!

Summary - As you can see from reading the above there are different kinds of interval training, where the specificity is dependant on what the goals of the training are. Even if you are not sports training or aiming for a specific event, they can be incorporated into any exercise program, to increase fitness more rapidly and add variety to sometimes monotonous training. Email me if you would like specifics on each.

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