2012 RESOLUTION
# 6 Interval training, 3 times per week
Interval trainig has been used by athletes for years to build
fitness and combines short, high intensity bursts of speed, with slow,
recovery phases, repeated during one exercise session.
Today, athletes use more structured interval training workouts to
build speed and endurance. It is built upon alternating short, high
intensity bursts of speed with slower, recovery phases throughout a
single workout. The interval workouts can be highly sophisticated and
structured training that is designed for an athlete based upon his or
her sport, event and current level of conditioning.
Interval training works both the aerobic and the anaerobic
system. During the high intensity efforts, the anaerobic system uses the
energy stored in the muscles (glycogen) for short bursts of activity.
Anaerobic metabolism works without oxygen, but the by-product is lactic
acid. As lactic acid builds, the athlete enters oxygen debt, and it is
during the recovery phase that the heart and lungs work together to "pay
back" this oxygen debt and break down the lactic acid. It is in this
phase that the aerobic system is using oxygen to convert stored
carbohydrates into energy.
Benefits of Interval training
Interval training adheres to the principle of adaptation and leads
to many physiological changes including an increase in cardiovascular
efficiency (the ability to deliver oxygen to the working muscles) as
well as increased tolerance to the build-up of lactic acid. These
changes result in improved performance, greater speed, and endurance.
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