Interval training is a useful way to help you get the most benefit from your exercise in the shortest possible time. But the intervals should be used with caution.
The longer interval training, in which short bursts of exercise are really hard interspersed with periods of less demanding, are considered a great way to increase performance without spending hours in the gym. Recent studies have also shown that people are not suitable can benefit from making loud bursts of activity in just 10 minutes a week can reduce the risk of diabetes, and may also increase cardiovascular performance. E 'known that the intervals to give more benefits than the total length of the year would have you believe.
The disadvantage of this approach is perfectly illustrated in a recent science program on television. The presenter wanted to test the claim that repeated sprint 30 seconds, six or eight times for a total of 10 or 15 minutes of exercise per day in total, three days a week is enough to show significant health benefits. What has happened? In the first 10 seconds of the first sprint, he had pulled a muscle in the leg. Proof of high intensity work is great, but only if you are strong enough to take them. And the only way to get strong enough is to build up gradually.
One of the best forms of intervals for runners is called "Fartlek". This is a rather informal way to add bursts of hard running in your normal routine. Basically, after running for a while ', maybe 10 minutes, you set a goal. Maybe I'll run flat for the next 30 seconds, "or" I will run as fast as I can so that lamppost. Then just go for it. When you reach the target, reversing a slow run (or walk) until you took a breath, then back up to normal speed. Moreover, the addition of a second short sprint, then rest, then another. The first time you try it, I doubt I'll be able to do a fourth!
The advantages of this type of interval is that ensure that you are fully warmed up before you start to push the boundaries and the fact that it is already in the middle of a race of 30 minutes indicates that your body had sufficient training to avoid pull a muscle in the first 10 seconds. I do not think it's a no-brainer though. On paper, this may seem easy, but in practice it is very physically demanding. And if something starts to hurt STOP! And in the end, make sure you jog slowly for the last 10 minutes of your race, to give you a good 'warm down "after your efforts.
One last tip - do not try to do intervals every time you go for a run. They are very demanding on the body, which is why you get so much for so little effort. But more than once or twice a week will almost certainly result in injury, even for the most enthusiastic runner. And if you are a beginner, do not try at all, until you can comfortably run for 30 minutes without stopping. The intervals are not for the faint of heart ... literally!
The longer interval training, in which short bursts of exercise are really hard interspersed with periods of less demanding, are considered a great way to increase performance without spending hours in the gym. Recent studies have also shown that people are not suitable can benefit from making loud bursts of activity in just 10 minutes a week can reduce the risk of diabetes, and may also increase cardiovascular performance. E 'known that the intervals to give more benefits than the total length of the year would have you believe.
The disadvantage of this approach is perfectly illustrated in a recent science program on television. The presenter wanted to test the claim that repeated sprint 30 seconds, six or eight times for a total of 10 or 15 minutes of exercise per day in total, three days a week is enough to show significant health benefits. What has happened? In the first 10 seconds of the first sprint, he had pulled a muscle in the leg. Proof of high intensity work is great, but only if you are strong enough to take them. And the only way to get strong enough is to build up gradually.
One of the best forms of intervals for runners is called "Fartlek". This is a rather informal way to add bursts of hard running in your normal routine. Basically, after running for a while ', maybe 10 minutes, you set a goal. Maybe I'll run flat for the next 30 seconds, "or" I will run as fast as I can so that lamppost. Then just go for it. When you reach the target, reversing a slow run (or walk) until you took a breath, then back up to normal speed. Moreover, the addition of a second short sprint, then rest, then another. The first time you try it, I doubt I'll be able to do a fourth!
The advantages of this type of interval is that ensure that you are fully warmed up before you start to push the boundaries and the fact that it is already in the middle of a race of 30 minutes indicates that your body had sufficient training to avoid pull a muscle in the first 10 seconds. I do not think it's a no-brainer though. On paper, this may seem easy, but in practice it is very physically demanding. And if something starts to hurt STOP! And in the end, make sure you jog slowly for the last 10 minutes of your race, to give you a good 'warm down "after your efforts.
One last tip - do not try to do intervals every time you go for a run. They are very demanding on the body, which is why you get so much for so little effort. But more than once or twice a week will almost certainly result in injury, even for the most enthusiastic runner. And if you are a beginner, do not try at all, until you can comfortably run for 30 minutes without stopping. The intervals are not for the faint of heart ... literally!
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