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Once you have been training for a reasonable amount of time and have established your basic fitness level, interval training is a powerful way to improve both your overall fitness and specific running ability. By understanding and applying the science of intervals, you will find that when the training plan on the wall calls for interval training, you are energized by the challenge instead of finding reasons to skip the workout. Why Interval Training Works Interval training is a form of exercise that involves varying the pace of your workout session anywhere from an easy jog right through to a maximal effort. This combination engages both your aerobic energy system and type I muscles - which are used for endurance - and anaerobic energy systems and type II muscles which are used for power and speed. The endurance parts of your system are highly efficient and produce very little waste, but they do not generate a significant amount of power. The strength parts of your system produce the burst you need for sprinting or heavy lifting but are highly inefficient and produce a significant amount of waste in the form of lactic acid. By engaging both systems at once you teach your body how to process metabolic waste while running, which improves your ability to recover after a hill or short sprint, and enhances your overall fitness. Intervals are shorter exercise blocks (usually from 10 seconds up to a few minutes long) that are separated by a rest period. For example, 45 seconds at 50 per cent effort followed by 45 seconds at 65 to per cent effort, repeated a number of times. As your fitness improves, you can lengthen the amount of time you spend at the higher exertion level from 45 seconds up to 10 minutes or even longer. You can also adjust the easy effort portion of the workout to make the training more difficult (less rest) or easier (more rest). The total duration of the interval-training set can be adjusted from just a few minutes when starting out up to 60 minutes for highly trained athletes. Make sure you work with a trainer or fitness professional to design the interval-training sessions and properly incorporate them into your overall fitness program. And always make sure you warm up properly before doing your interval set. You can use a heart rate monitor to measure your effort, or you can also use your breathing to know how you should be exerting yourself. At easy running speeds, you should be able to carry on a conversation. Once youre past your first threshold where the anaerobic system starts to be activated, you should be able to hear yourself breathe. As you increase your intensity beyond the threshold where the anaerobic system is contributing a significant amount of energy, you wont even be able to speak because youre breathing so hard. Many interval training sets demand that you work in the breathing too hard to speak zone. I often use this as a test to see if my athletes are working hard enough. If they can answer my questions after an interval I know theyre not working hard enough! Some runners use a track for their interval workouts so they can easily measure distances and others use more informal methods like picking up the pace between lamp posts along the side of the road. You can also use your heart rate monitor to track your recovery between fast pieces. As your fitness improves, your heart rate will drop back to pre-interval levels faster. What The Research Tells Us Research has shown that interval sessions can improve overall endurance despite the fact that the total running distance may be quite short. One study discovered that cyclists who engaged in 2.5 hours of interval training a week generated the same improvement in their capacity for endurance as riders who had done 10 hours of endurance-type training. (1) Intervals are also beneficial because they increase calorie burn post-exercise. This is a phenomenon called excess post-exercise oxygen consumption (EPOC) and is commonly known as "afterburn." Afterburn occurs because the body needs to restore itself to the state it was in prior to the workout. During afterburn, your body has to synthesize a substance called ATP, make repairs to your cells and fibres and process the lactic acid you created. All of these processes improve your overall level of fitness. Research has also found that afterburn may last up to a day after intense anaerobic strength training and that the bodys metabolism is elevated for several hours after the athletes heart returning to its resting rate. (2) Improve Your Performance To access the benefits of interval training, consider the following tips: - Make sure you warm up properly. Light activity like walking or jogging, dynamic activation exercises, and some short duration speed work such as a few sprints to activate your anaerobic system should all be done before you start your interval training session.- 1-2 interval training sessions per week is often enough to stimulate adaptation in your muscles- Maintaining a heart rate of 50-55 per cent of maximum during recovery will teach your body to efficiently remove waste products between intervals because you are moving oxygen through the muscles but not producing lactic acid.- Keep the interval session distance shorter than your typical running workout.- Concentrate on maintaining proper running form when you increase your speed.- Concentrate on smooth transitions from slow to fast running and also when youre slowing down.- Consider training with other people who will help you maintain your pace and increase your motivation.- Always include an active recovery/cool down phase to help your muscles clear out waste products and to speed recovery. I recommend at least 10-15 minutes of light exercise after your interval training session. Nutrition and Psychology In terms of nutrition and fueling, it is essential that you support your interval training with a proper recovery process. Cooling down properly, taking in proper amounts of carbohydrates and proteins after the workout to fuel regeneration, consuming appropriate fluids to rehydrate and getting plenty of sleep to ensure muscle repair are all critical. We will have another video and article on the details of post-exercise recovery and sleep. Interval training requires a different kind of mindset than normal training. You need to be relaxed and calm so that you can breathe freely and run smoothly despite the intensity that comes with a near all-out effort. Sustaining your effort during intense portion of your interval sessions is critical if you are going to optimize the benefits to your cardio-vascular and muscular systems. References (1) Gibala MJ, Little JP, Essen MV, Wilkin GP, Burgomaster KA, Raha S, Tarnopolsky MA. (2006). Short term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575(3): 901-911. (2) Shuenke MD, Mikat RP, McBride JM (2002). Effect of an acure period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol 86(5). 411-417. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tv USWNT Gear . Irving scored 23 points, Tristan Thompson had 20 points and 10 rebounds and the Cavaliers beat the Denver Nuggets 117-109 on Friday night. USWNT Shirts . -- Golden State Warriors coach Mark Jackson asked his players a simple question during Fridays morning shootaround: How many of them had ever been on a team 14 games over . https://www.cheapuswnt.com/ . After the whistle, Thornton skated the length of the ice, pulled Orpik to the ice from behind and punched him in the face several times. USWNT Jerseys 2021 .C. -- When North Carolina freshman Ryan Switzer reported to training camp in August he was a little miffed to learn he was third on the depth chart at punt returner. Fake USWNT Jerseys . Dusautoir, the former World Player of the Year, sustained a torn bicep playing for Toulouse in the Heineken Cup on Saturday. The flanker, who has played 65 times for France, is expected to be out for up to four months. Deciphering swingThe first ball of the day didnt move in the air but tailed back in after pitching. The seam was pointing towards third slip, which should have taken the ball away but it didnt. James Anderson is a great bowler because of his masterful wrist and one could easily assume that the ball in question came back in because he flicked his wrist at the point of delivery. But perhaps that wasnt the case, for an identical ball (same wrist and seam position) last night went away from Ajinkya Rahane. Whats happening here? Is trusting the seam position to decipher the swing a bad choice? Anderson has a slightly open action for an outswing bowler and the moment he doesnt finish the action nicely, the ball doesnt move away in the air or off the pitch. It tends to happen at the start of a new spell. Remember the first ball after lunch on the first day? It drifted on to Virat Kohlis pads even when Anderson had 7 fielders on the off-side.Kohlis footwork on the driveWhen Kohli started as a young first-class batsman, he had a really short and across front-foot stride. He worked around it by playing the ball really late. But once in a while, he would find himself in a tangle because of the nature of his stride. If theres one thing that Kohli has changed it is his head position in the stance and that has not only led to a better understanding of where his off stump is but also allowed him to have a long forward stride as opposed to the earlier short and across stride. Nowadays, its worth watching his front-foot defence and drives from the square angle, for it reminds you of his evolution as a batsman.Sahas Moeen misjudgementWriddhiman Saha was lbw to Moeen Ali after went back to a ball that was not particularly short. There is something about Moeen that encourages you to go back, for he bowls a flatter trajectory and the moment a batsman sees the flatter line, he gets tempted to stay back. This error of judgement tennds to happen more often when either you are new at the crease or Moeen is at the start of a new spell.ddddddddddddShami finds the sweet spotAlastair Cooks trigger movement is really pronounced and takes him deep inside the crease. Whenever you see a batsman with such a trigger movement, its believed that if you pitch the ball fuller, you will have him in a spot of bother. In theory it looks very simple but when you look at Cooks Test record, you realise that it isnt as simple after all. There are a couple of aspects to Cooks technique - since he is acutely aware of his off stump, he leaves the ball really well. So, if you pitch full and outside off, he is equipped to let them go. Then if you bowl a little too straight, you end up playing to his strengths, for he is really strong off his legs. Since his front-foot stride is either marginal or non-existent, hes also mindful of the fact that pushing hard with hands would land him in trouble. But once in a while, early on in his tenure, he will get an ideal delivery that dismisses him. Mohammed Shami found that length and line on the delivery that saw the back of Cook.Roots response to variable bounceThe first ball of the seventh over stayed really low and Joe Root was fortunate to get his bat down in time. Once that happens to you, you try and play everything off the front foot with a vertical bat but its easier said than done against bowlers operating close to 90 mph. It is also tough to forget about years of conditioning with regards to your response against the short ball. Root decided to do something spectacular on the following ball - he stepped down the pitch and flicked it for four. Its rare to see that in the seventh over of a new Test innings but the idea was to be proactive instead of waiting for the next ball to stay low. ' ' '