Lednum

My study blog

interval training

Posted by lednum on October 23, 2006

Precautions for Safe Interval Training

  • Warm Up before starting intervals
  • Assess current conditiong and set training goals that are within your ability
  • Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
  • Keep a steady, but challenging pace throughout the interval
  • Build the number of repetitions over time
  • Bring your heart rate down to 100-110 bpm during the rest interval
  • To improve, increase intensity or duration, but not both at the same time
  • Make any changes slowly over a period of time
  • Train on a smooth, flat surface to ensure even effort
  • You can also use circuit training as a form of interval training

Advanced Interval Training
You can take a more scientific approach to interval training by varying your work and recovery intervals based on your pre-determined goals. Here are the four variables you can manipulate when designing your 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

It is recommended that you consult an athletic trainer, coach or personal trainer prior to designing an interval training program.

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