subject: Achieve Quick Fitness With Interval Training [print this page] Interval training is a type of physical exercise that involves short bursts of high intensity work with alternating short rest periods for a given number of repetitions. Interval training is great for improving overall fitness. Intervals (sometimes referred to as repeats) are a form of speed work. The purpose of intervals is to increase aerobic capacity and VOmax (anaerobic capacity) to improve sports performance or general fitness.
There are two widely used forms of interval training The first is the Tabata Training Protocol named after the Dr. Izumi Tabata of The National Institute of Fitness and Sports in Tokyo. Tabata workouts are brief, but very intense. If you are training for certain sports that require you to go hard for extended periods of time, i.e. cycling or triathlons, then Tabata training is an excellent protocol to follow.The Tabata Training Protocol: The exercises should be performed with 20 seconds of work and 10 seconds of rest. Repeat this set of 20 seconds on and 10 seconds off for 6 - 10 sets.
The other form of interval training is FARTLEG training, named and developed by Swedes, is intermediate between true interval training and regular distance training. The name means 'speed play', and consists of distance running "anywhere", with bursts of harder running at more irregular points, lengths, and speeds compared with interval training. Not only is it an efficient training method, fartlek training can help one avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase ones intensity without burning oneself out in a matter of minutes.
TABATA TRAINING PROTOCOL BEGINNERS CIRCUIT
6 x 20 seconds jumping jacks + 10 seconds rest periods
FARTLEG Beginners Jog circuit
* Jog easy intensity 2 minute
* Sprint 5 seconds at 80% of max intensity
* Jog easy intensity for 2 minutes
* Sprint 10 seconds at 90% of max intensity
* Jog easy intensity for 2 minutes
* Sprint 15 seconds at 80% of max intensity
* Jog easy intensity for 2 minutes
* Sprint 10 seconds at 90% of max intensity
* Jog easy intensity for 2 minutes
* Sprint 5 seconds at 80% of max intensity
* Jog easy intensity for 2 minutes
Diego Tobar
Qualified Personal Trainer and owner of Athlon Fitness personal training Melbourne, Australia.
Specialises in functional body weight exercise programs for people of all ages and fitness levels.
