Michael Ryan of RnR Fitness in Tralee explains the benefits of interval training in your routine…
Interval training: What is it?
An interval training involves alternating bursts of high-intensity exercise with periods of low-intensity exercise (the recovery phase) predominantly used in running or circuits.
The constant variations in speed and intensity trains your body to recover quickly between bursts of high intensity exercise, which, over time, will gradually increase your ability to run faster for longer, as your aerobic capacity and lactate tolerance increases to meet the demands of high intensity training.
Benefits of Interval Training
Interval training raises and increases your resting metabolic rate. This process continues for up to 24 hours after training has ended.
This means your body burns more calories per hour even at rest. During the high-intensity phase, the body uses carbohydrates as the bodies’ main source for energy but during the low intensity phase, it predominately uses body fat to create the energy need to assist recovery.
Interval training is a great tool in the plan of anyone whose main fitness goal is weight loss to produce the energy needed to help your body recover from the intense effort.
Researchers at a top university in University in Canada found that three 20-minute sessions of interval training a week provided the same benefits as 10 hours of steady exercise over a two-week period.
Interval training is one of the most effective exercises for improving endurance and speed in your runs, and develops the runner to maintain and push for longer over extended periods of exercise.
Interval training carried out correctly overt time primes the muscles to work much more efficiently and effectively, with the higher intensities being placed upon it.
Your relaxation runs will feel much easier as your body has adapted and become accustomed to higher intensity training.
Precautions
Interval training should only be carried out every 2-3 days as it places huge demands and effort on the body. If you over exert or push yourself too early on in your development you risk injury.
Giving your body time to recovery after each session is a vital aspect in the overall scheme of progression, and failure to do so will only inhibit and reduce the potential or possibility of gaining maximum benefit.
When staring off, ensure that the rest and recovery phase are of correct length to match and mirror your fitness levels and alter and change these phases accordingly to the your changing fitness levels.
• Michael Ryan is part of RnR Fitness: Qualified and Certified Personal, Trainers, Fitness Instructors and Sports Nutrition Consultants. See their Facebook page here
