Lack of time is the number one reason people give for not
exercising. And lack of results once they do start exercising
isn’t far behind. Interval training is a great solution for both
of these common problems.
Interval training involves alternating short bursts of
intense activity with what is called active recovery, which is
typically a less-intense form of the original activity. The
Swedes came up with a term for this type of training: fartlek,
which means speed play. Not only is it an efficient training
method, fartlek training can help you avoid injuries that often
accompany non-stop, repetitive activity, and provides the
opportunity to increase your intensity without burning yourself
out in a matter of minutes. Unlike traditional interval
training, fartlek training does not involve specifically or
accurately measured intervals. Instead, intervals are based
according to the needs and perceptions of the participant. In
other words, how you feel determines the length and speed of
each interval.
The Advantages of Intervals
Interval training utilizes the body’s two energy-producing
systems: the aerobic and the anaerobic. The aerobic system is
the one that allows you to walk or run for several miles, that
uses oxygen to convert carbohydrates from various sources
throughout the body into energy. The anaerobic system, on the
other hand, draws energy from carbohydrates (in the form of
glycogen) stored in the muscles for short bursts of activity
such as sprinting, jumping or lifting heavy objects. This system
does not require oxygen, nor does it provide enough energy for
more than the briefest of activities. And its byproduct, lactic
acid, is responsible for that achy, burning sensation in your
muscles that you feel after, say, running up several flights of
stairs.
Interval Basics
Interval training allows you to enjoy the benefits of
anaerobic activities without having to endure those burning
muscles. In its most basic form, interval or fartlek training
might involve walking for two minutes, running for two, and
alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how
you feel and what you are trying to achieve. The same is true
for the length of each interval. For example, if it is your
habit to walk 2 miles per day in 30 minutes, you can easily
increase the intensity of your walk (as well as up its
calorie-burning potential) by picking up the pace every few
minutes and then returning to your usual speed. A great trick is
to tell yourself that you’ll run a particular distance, from the
blue car to the green house on the corner, for example, and then
walk from the green house to the next telephone pole.
When you first start fartlek training, each interval can be a
negotiation with yourself depending on how strong or energetic
you happen to feel during that particular workout. This helps to
break up the boredom and drudgery that often comes from doing
the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very
scientific approach to interval training, timing both the work
and recovery intervals according to specific goals. The box
below lists the four variables to keep in mind when designing an
interval training program. An ACE-certified Personal Trainer can
help you design an interval training program based on your
particular goals.
Consider the following four variables when designing an
interval training program:
