8

Feb

Improve your performance

Interval training is used widely by many athletes these days because it is so effective. Gone are the days where all your training involves going for long, low intensity runs or walks. In order to improve your performance you need to add some intensity. However it is quite difficult to maintain a high intensity effort for a long period of time. That’s where interval training comes in handy; it involves bursts of high intensity work alternated with periods of rest or low activity. In order to get the proper effects of interval training you need to make sure the brief bouts of exercise are at near-maximum exertion. Doing this for half an hour will give you a great work out, in fact research shows interval training performed for only 20 minutes is more effective at improving performance (and loosing weight) than going for a 60 minute walk. Because of the “less time factor involved” you will find time to exercise. You’ll fell better about yourself and set a great example for your family and friends.

It adds variety to your exercise routine. When you include interval techniques it makes it feel like more of a challenge. During the quick bursts try to go further than your previous quick burst – it keeps it interesting. Try these workouts to add some variety to your training.
Interval Variation I: Standard
3 – 5 minutes warm-up (light ride, low intensity, gradually increasing at the end of the warm up period)
1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)
3 – 5 minutes cool down (light ride, low intensity, gradually decreasing by the end of the cool down period)
Interval Variation II: Pyramid
3 – 5 minutes warm-up
30 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity
3 – 5 minutes cool-down

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