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Friday Fitness: Interval Training Workout Routine

In preparation for “Devin’s Dash”, which is simply less then one month away, one of the best ways to spice up your training program- all the while continuing in your preparations for the race-is to cross train: i.e. interval training. Interval training adheres to the principle of adaptation. In “layman’s terms,” the principle of adaptation simply implies that the body will react to the training loads imposed by essentially increasing its ability to cope with those loads. Adaptation occurs during the recovery period, which is after the training session is completed. It is important to understand that interval training works both the aerobic and the anaerobic systems. As both systems are being labored physiological changes occur. These changes include an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as an increased tolerance to the build-up of lactic acid.

During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen. Note: Glycogen is used for the short bursts of activity. The anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced. This explains the burning sensation felt in the muscles during a high intensity bout. However, during the recovery or the low intensity phase (aerobic phase), the heart and lungs work together to repay this oxygen debt and break down the lactic acid.

All in all, interval training simply helps to increase variety, stamina and also adds challenge to any workout. Because of its effectiveness, when doing interval training you can cut back on training time. This, for some- dispite the information above- may be the persuading point! Let’s face it…interval training takes less time and is complemented by an increase in physiological gains… who wouldn’t want to include it into their training program?!

Therefore, this “Fitness Friday” I gladly challenge you to the 30 minute treadmill interval workout charted below:  

Time

The Workout

RPE

5 Minutes

Warm up: Start with a moderate pace to gradually warm up

3-4

3 Minutes

Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace. This will be your baseline.

5

3 Minutes

Pyramid Up: Increase the incline/resistance 2% every 15 sec.

7

3 Minutes

Pyramid Down: Decrease incline/resistance 2% every 15 sec.

7

2 Minutes

Baseline

5

3 Minutes

Pyramid Up: Increase the incline/resistance 2% every 15 sec.

7

3 Minutes

Pyramid Down: Decrease incline/resistance 2% every 15 sec.

7

3 Minutes

Baseline

5

5 minutes

Cool down: Slow down to easy pace.

3-4

 

Total Workout Time: 30 minutes

 

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