Interval Training Routines used in Athletic Training - Interval Training is For Everyone

Interval Training Routines used in Athletic Training - Interval Training is For Everyone

Interval training routines were aimed at athletes, however, now they have been patronized by most of the exercise enthusiasts all around the world. When it started off, these routines were known as fartlek', where there were alternating short, fast bursts of intensive exercise with slow and easy activity. However, this form was more casual, unstructured, which was not really meant for common exercise enthusiasts and also there were more chances of injuries due to the unstructured pattern. These days, the interval training workouts are more structured and help in athletic performance enhancement. Trainers and physiologists work in tandem with each other to design interval training routines, which suit the need of an individual. For example, in the interval training routines in general and in interval training routines for fat loss in particular, cardiovascular exercises hold the key.

How Interval Training Routines Work

Interval training routines not only work the aerobic system, but also the anaerobic system. When the high intensity activity is performed, energy stored in the muscles is used for short bursts of activity. During the high intensity activity, there is a build up of lactic acid and there is scarcity of oxygen, as anaerobic metabolism functions without oxygen. After the high intensity activity is over, in the recovery phase the heart and lungs work together and more oxygen is pumped into the system by the aerobic system. In the recovery phase, the body converts carbohydrates stored in the body into energy.

Interval Training Routines

The basic principle behind the different interval training routines remains the same. In an interval training, there are alternating bouts of intense physical activity and a spell of lighter exercise or rest.

Interval Training Routines at Home

If you are looking for interval training routines for beginners, you may want to use this routine. This is a typical interval training routine, which has the same period of low intensity and high intensity activity.

The first 5 minutes of any of the exercises are meant for warm ups. The warm up can consist of light jog of low intensity, however, the intensity increases towards the end of the warm up.

For the first minute of the interval training, you will choose an activity of moderate intensity.

The next minute will have you do an activity of low intensity.

After the first 2 minutes, you will alternate between one minute of high intensity and one minute of low intensity for about 6 to 8 times of both low and high intensity activity.

Just as a warm up, a cool down is also important. The cool down will be similar to the warm up. Cool down period will be anywhere between 3 to 5 minutes, however, towards the end of the cool down, make sure the intensity decreases.

Interval Training Routines for Weight Loss

This interval training routines for women and men has a pyramidal structure, where the person starts with short bursts of speed, the middle of the routine spell will have a peak, while the end will have a tapering down. Click to read on interval training and weight loss

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Like is the case with the previous routine, the warm up will be of 5 minutes.

After the warm up, you will have 30 seconds of high intensity activity, followed by a minute of low intensity exercise.

Then the time of high intensity will increase to 45 seconds, whereas the low intensity activity time will remain at 1 minute.

This will be followed by 60 seconds of high intensity and 1 minute of low intensity.

Now you are in the middle of the routine, where you will have the 90 seconds of high intensity and 1 minute of low intensity.

Now the high intensity spell will taper down to 60 seconds, but the low intensity spell will remain at 1 minute.

The next stint will be of 45 seconds of high intensity and 1 minute of low intensity.

The last of the intervals will consist of 30 seconds of high intensity.

Now is the time for a cool down, which will last for 3 to 5 minutes.

These are just some of the interval training routines. Depending on your stamina, you can make changes to these routines. However, remember the most important part of the interval training routines are the warm up and cool down. Most of the people do not pay sufficient attention to the cool down and warm up, which causes injuries.

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