Interval training is a training program that involves alternating periods of intense effort, whether short or long, with periods of active recovery. Interval training is very popular among runners and elite athletes, and can also be used by people looking to improve their fitness and health. In this article, we'll look at the benefits of interval training, the different methods you can use, and tips for optimizing your training.
The benefits of split sessions
Interval training can help improve overall fitness, lose weight , and burn fat . Interval training increases metabolism, so you'll continue to burn calories even after your workout. Interval training also improves aerobic capacity, endurance, cardiovascular strength, muscle strengthening, as well as coordination and responsiveness. It's a power workout that works the entire body.
The different types of exercises
There are several types of interval training. Here are some examples of exercises:
- Interval running: Alternate periods of intense running with periods of active recovery by walking or jogging.
- Interval jumping: Alternate high or long jumps with periods of active recovery by walking or jogging at a slower pace.
- Interval cycling: alternating periods of intense effort while pedaling with periods of active recovery while pedaling at a slow pace.
- Interval cross-country skiing.
Short split.
In a short interval training session, periods of intense effort are generally short, often lasting a few seconds to a few minutes, followed by recovery time between sets. The effort-to-rest ratio is usually 1:1 or 1:2. For example, you might run at close to your maximum speed for 30 seconds, followed by a rest period of 30 seconds or 1 minute.
Long split.
In a long interval training session, periods of intense effort are typically longer, often lasting several minutes, followed by longer rest periods. The effort-to-recovery ratio is typically 1:1 or 1:3. For example, you might run at a high speed for 3 minutes, followed by a recovery period of 3 minutes or more.
Example of interval training: Interval running.
Interval running involves alternating periods of intense, fast running with periods of active recovery at a less intense pace or complete rest. It's a highly effective method for improving running endurance and speed.
The basic principle of interval running is to force your body to work at high intensity levels, alternating periods of intense running with periods at a slow or moderate pace. This can help increase your lactate threshold and allow you to run faster and longer distances over the course of sessions.
Interval running can be performed at different intensity levels depending on your training goal. For example, you could run briskly for a short period, followed by a period of running at a slower pace.
Here is an example of a basic interval running session that can be adapted according to your level and your objectives:
- A few minutes of warm-up: Start with 10 to 15 minutes of slow running to prepare your body for the effort and avoid injuries.
- Interval training: Alternate periods of fast, intense running and active recovery with a slower or moderate pace. Repeat this for 10 to 15 minutes. You can maintain an effort for a short time of 30 seconds for a short interval or 2 minutes for a long interval.
- Cool down: Finish the session with 5 to 10 minutes of jogging at a slow running pace to allow your body to recover.
Interval running can be demanding on your body, so it's important not to overdo it and to rest between interval sessions. Rest allows your body to recover and progress. If you're a beginner or have any health concerns, consult a doctor before running or doing interval training. To improve your running, learn proper running technique, or get advice on training plans, ask a personal trainer.
Tips to optimize your interval training session
To maximize the results of your interval training sessions, here are some tips to follow:
- Start with a 5-10 minute warm-up period before starting the interval session.
- Alternate periods of intense effort with periods of active recovery. The duration of the effort can be longer or shorter depending on your fitness level and training goal. The effort can be short, around 30 seconds with a few seconds of recovery, or a few minutes of recovery.
- Finish your interval training session with a 5-10 minute active recovery period, followed by a more or less lengthy stretching period.
- Gradually increase the intensity and duration of your interval training session over time.
- Consider your maximum heart rate to ensure the right intensity.
- Wear comfortable running or sports shoes.
- Calculate your VMA to know what pace you should run at during your interval training sessions.
What is VMA?
MAS, Maximum Aerobic Speed, is a measure of how quickly your body can consume oxygen during exercise. It is the fastest rate at which your body can deliver enough oxygen to working muscles.
VMA is an indicator of running endurance and performance. The higher your VMA, the faster you can run for longer periods of time.
MAS is typically measured by performing a MAS session on a running track: running at increasing speeds, starting at an easy pace and gradually increasing speed every minute. MAS is reached when the speed you are running at can no longer be maintained for more than a few seconds.
VMA can be used to establish specific training sessions that will help improve your VMA, endurance and running performance.
VMA is a measure of your body's maximum aerobic capacity and does not necessarily reflect your ability to run at high speeds for a long time.
In summary.
Interval training can improve overall fitness, lose weight, and burn fat. Interval training, such as interval running, jumping jacks, or other exercises, can improve your aerobic capacity and cardiovascular endurance, and develop your muscles, coordination, and responsiveness. Remember to recover between sessions to give your body a rest and watch it progress. To learn more, seek advice from a health and fitness professional.
