If you are training to compete in a sporting event, one main issue that you have to face is your body reaching a plateau or peak in which it will no longer respond to your standard cardio work out. Sprint runners, in particular, need to get out of this plateau for they need to go beyond their current endurance in order to win. Interval training is the best way of revving up your cardio-pulmonary activity once you have reached your peak level. It is done by switching your body from high-intensity training, then reverting back to a resting period. This switching between high-level training to resting is done in a premeditated formula that will jump-start your body into going for more than what it is currently capable of.
Interval training are mostly done by marathon and sprint runners, both of which require a high lactic-acid threshold that they will get from prolonged periods of running and from an instant explosion of muscle activity during acceleration. The purpose of the high-intensity part of the training is to help your muscles get used to the high levels of lactic acid that is produced by anaerobic metabolism. Once you have reached that level, you then give your body time to recover and cope with lactic acid by resting to promote healing of damaged muscles. For those who are just new with interval training, here is a program that will help you get started:
1. Warm up with a light jog for 3-5 minutes. This will help prepare your body for the gruelling work out ahead.
2. The next step is to alternate between moderate or high-intensity workout and low intensity work out. This would mean one minute of fast jogging or running, followed by one minute of slow trot. Repeat this cycle for 6-8 times, making sure that you breathe properly to supply your body with oxygen.
3. Once you finish the cycle, cool down with a light jog for 3-5 minutes, gradually and steadily decreasing your pace until you reach the end.
There are many ways for you to utilize interval training. If you forgot your watch, you can reprogram your interval training by running at a certain distance followed by jogging the same distance. You can then rest once you have completed the number of repetitions to your satisfaction.