The two common reasons why people don’t exercise is the lack of time and result. If you’re one of those people, who don’t have time and aren’t satisfied with the result then interval training is right for you.
Interval training has something to do with short bursts of intense activity or known as active recovery. Active Recovery is a less-intense form of the original activity. Interval training helps a person to lessen the injury that normally occurs to people who exercise often. You can raise the intensity level without burning yourself out in a matter of minutes. You can control the length and speed of each interval.
There are many advantages of interval training. Of course, it utilizes the body’s two energy production systems: the aerobic and anaerobic. The aerobic system gives you the energy to walk or run for several miles. It utilizes oxygen in converting carbohydrates from various sources throughout the body into energy. Anaerobic system pulls energy from carbohydrates (in the form of glycogen) stored in muscles that can be used for short bursts of activity such as sprinting, jumping, or lifting heavy objects. Anaerobic system doesn’t exploit the use of oxygen, nor does it provide enough energy for more than the briefest of activities. Its byproduct, lactic acid, is accountable for achy, burning sensation in the muscles that can be felt after running up several flights of stairs.
Interval training lets you enjoy the benefits of anaerobic activities without the need to endure burning muscles. In a simplest form, interval training might mean walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. You can intensify each interval based on how you feel and what you want to achieve. The same can be applied to the length of time of each interval. For example, if you got a habit of walking for 2 miles per day in 30 minutes, you can easily raise the intensity of your activity (as well as its calorie-burning potential) by raising up the pace every few minutes and then going back to your usual speed.
You can notice when you done your first interval training that each interval can be control how strong or energetic you feel throughout that particular workout. Endorphin is responsible for the burst of energy in about 5 minutes into your workout. So, the feeling differs once the endorphins kick in. Interval training can also help in overcoming boredom often associated with doing the same thing day after day.
Don’t forget to consider these four variables when designing an interval training program:
1. Intensity (speed) of work interval
2. Duration (distance or time) of work interval
3. Duration of rest or recovery interval
4. Number of repetitions of each interval
If you are just starting out with your interval training, you can only do ONE interval during your entire thirty minute workout. Don’t fret! It is just normal; you can’t expect to do more if you’re just starting out. You can do more once you’re used to it!