Interval Training, Fitness Training and High Intensity Training

Looking for an interval training program to accelerate your fitness training?

Fitness training for most people comprises a workout of continuous exercise at a constant intensity. This type of training is very effective but, to propel yourself to the next level of fitness, you need to incorporate interval training into your fitness training regimen. You will burn more calories, increase your speed, strength, endurance, motivation and overall athletic performance.

The concept of interval training has been around for years as the basis for athletic fitness training routines. Originally called Fartlek, it combined alternating short and fast bursts of intensive exercise with the slower, easier activity of continuous work. Fartlek training was a deliberate attempt to complete more work than continuous training by increasing the intensity of workouts.

What is Interval Training Today?
Interval training has since evolved into a more structured and sophisticated way of fast tracking your fitness training. Unlike Fartlek training, which causes a temporary build-up of lactic acid, interval training now involves alternating periods of activity and recovery. Recovery is achieved by maintaining movement throughout the entire workout. This facilitates the removal of the lactic acid from the muscles through to its conversion into energy.

Interval training programs are now easily adapted to suit most sports. This is done by manipulating the intensity and duration of the work intervals, and the length of the rest periods, to create the desired training responses. A complete interval training workout usually comprises several short, alternating periods of both higher and lower intensity exercises.

Interval training programs are also designed scientifically and specifically for individual athletes. Physiologists and trainers measure precise periods of activity that match the athlete's sport and current level of fitness. For example, the intensity and duration of these periods of activity are usually determined by AT (anaerobic threshold) testing, which also measures the blood-lactate of the athlete during intense exercise.

How Does Interval Training Work?
During the intense periods of activity, interval training works repetitively on the aerobic and anaerobic systems.

What Makes Interval Training So Effective?
Interval training enables greater exposure to more intensive training without the excess fatigue. Intensive repetition forces the athlete's body to respond by adapting to the new process (Adaption Response). This leads to many benefits:

Also, interval training can be applied to all levels of fitness training - for beginners, intermediate exercisers and conditioned athletes.

Types of Interval Training
There are two basic types of interval training.

Common Types of Interval Workouts
The following types of interval workouts illustrate how easily interval training programs can be adapted to suit most sports or activities. By manipulating the intensity and duration of the work intervals and the length of the rest periods, specific training responses can be achieved for their specific activities.

Interval Training Precautions and Safety Guidelines
Interval training is a fantastic form of exercise, however, the most common problem associated with interval training is that people tend to get over excited, because of the intense nature of the exercises, and push themselves harder than they normally would. This tends to result in sore muscles and joints, and an increased likelihood of injury. Below are a few precautions you need to take into consideration.

And don't forget to incorporate regular stretching and flexibility training into your fitness program. The added intensity of interval training requires that your muscles and joints be flexible and supple.

While the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider range of exercises. So to improve your performance, reduce injuries and really take advantage of all the stretching exercises on offer, grab a copy of the updated 2011 edition of the Stretching Handbook and accompanying DVD. Together, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body.

The DVD also included 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus DVD-ROM feature that allows you to print out over 80 stretching routines that you can take with you where ever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Stretching Handbook & DVD for yourself.

Sample Interval Training Workouts

Sprint Workout: Perform this workout two to three times a week with plenty of rest between workouts.

The Shuttle Run: For sports such as soccer, hockey, basketball and tennis.

The benefits of interval training, and its significant impact on fitness training, apply to all exercisers who want to increase their fitness levels relatively quickly and safely. However, we strongly recommend that you consult a professional trainer before designing any interval training program.

Article by Brad Walker and The Stretching Institute™
Copyright © 2012. All rights reserved. Terms of Use

About the Author: Brad is often referred to as the Stretch Coach and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 42 countries have sent 100's of testimonials. If you want to know about stretching and flexibility, Brad Walker is the go-to-guy.