Interval Training

Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn't far behind. Interval training is a great solution for both of these common problems.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.

The Swedes came up with a term for this type of training: fartlek, which means speed play. Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

The advantages of intervals

Interval training utilizes the body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval basics

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

A great trick is to tell yourself that you'll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.

When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.

A more advanced approach

Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. The box, lists the four variables to keep in mind when designing an interval training program.

An ACE-certified personal trainer can help you design an interval training program based on your particular goals.

Consider the following four variables when designing an interval training program:

  • Intensity (speed) of work interval
  • Duration (distance or time) of work interval
  • Duration of rest or recovery interval
  • Number of repetitions of each interval

 

Jumping Rope: Not Just For Kids Anymore

Remember the song, ''Not last night but the night before, twenty-four robbers came knockin' on my door?''

Those were the days when playing hopscotch, jumping rope and hanging on the monkey bars were our primary occupations.

While hopscotch and swinging from the jungle gym may no longer be a part of our leisure time, jumping rope could be. Not only is it a great cardiovascular alternative to your usual aerobic workout, jumping rope can increase body awareness and develop better hand and foot coordination.

Roping essentials

One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the ball of the foot.

Jump ropes have come a long way since most of us were skipping around the playground. Today, they are made from a variety of materials and feature various grip styles.

Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a light-weight rope with foam grips so it won't slip away from you even if your palms get sweaty.

Here's how to choose the right length rope for you: step one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest-high.

Learning the basics

Here is a breakdown of the do's and don'ts of jumping rope:

Jumping rope - '90s style

If it's been a while since you've swung a rope, you can rest easy - the essentials are still the same. And the essentials are all you really need to know to get a good workout. But if you want to create a fun and exciting workout, you'll have to add an extra element: a little pizzazz.

The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.

Once you have mastered basic jumping, try getting a little creative. Jump backwards or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don't want to stop completely, twirl the rope from side to side.

If you're finding it difficult to come up with new moves, head to the video or bookstore. There are several new tapes and books on the market to help you add some variety to your workout.

The point is to stick with it. You're sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again.

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