What is Interval Training? Benefits and Side Effects
It might sound simple, but if you want to run faster, you have to struggle for it. So anyone who wants to be faster, has to do some speed training two times a week alongside their regular workouts. Speed training which is also called Interval Training, is beneficial for cardiovascular health. It combines slow to high intensity training with small intervals to recover, so you can start doing again for maximum physical activity. This article tells about what is interval training, how it is done, its benefits and some side effects.
- How Speed or Interval Training is Done?
- High Intensity Training Examples:
- Can High Speed Intensity Training Done At Home?
- What are some types of Speed or Interval Training:
- Interval Training Benefits:
- Are There Any Side Effects of Speed or Training?
- Some other side effects include:
How Speed or Interval Training is Done?
To get started, the most effective way is to run simple intervals. During your workout, try to sprint for thirty seconds (fastest as you can) and then you can take one minute to jog to recover from your workout. Then repeat this between 6 and 10 times (the amount depending on your fitness level) As you get used to the 30-second runs, you can gradually increase it to about 40 to 50 seconds and then 1 minute, while still maintaining your rest time.
So in other words, you have to jog at a low pace for 3 minutes and then have to sprint for 60 seconds. This way you would have to complete 5 to 10 rounds, which is an example of speed or interval training.
High Intensity Training Examples:
Here is an example of Interval Training, which is High Intensity Sprinting with Jogging:
Can High Speed Intensity Training Done At Home?
As there are many types of this training, it can also be done at home. In this video there is 20 minutes training which might be helpful for you:
What are some types of Speed or Interval Training:
It can be done different ways such as Cycling, Walk-back Sprinting, Jumping Rope, Stairs Running and few others.
Interval Training Benefits:
Speed or Interval training has some major benefits include:
1. Increased metabolism
Boosting your energy levels during sprints and intervals by wearing your heart rate monitor can help keep your brain sharp.
2. Increases upper body strength
Improved speed of force development and endurance
An optimal frequency for speed training could be 3-5 times per week in a schedule. The only problem here is what to do between each session. Do you play soccer or football every Sunday morning? Or do you go out to a boxing match and a speed practice the next week?
Speed exercises can be done at a higher intensity than regular exercises.
3. Increased Speed
Speed is what all people want to increase in their chosen sport. Speed, sprinting, and race pace are basically the same thing.
But how do you sprint better than an anaerobic run? Simply get faster than an anaerobic run. How do you increase your speed and then jog in place? By doing a slower workout than an anaerobic run (this will allow your lungs to fully fill with air).
In Simple Words:
1. You burn more fat from burning more calories for exercise, so you lose less body fat.
2. You can burn off more calories than just working out for 30 minutes.
3. You can train as long or as little as you want.
4. You can do it on days when you don’t have the energy to do your typical routine.
5. You can not only complete the exercise, but you can also speed up the recovery period so you are able to complete the exercise again.
6. The break in between sets and while training reduces the chance that you’ll get injured.
Are There Any Side Effects of Speed or Training?
There are most benefits of speed training but there are minor side effects some people might experience while on the speed training. These include:
1. Might Cause Pain
Those that don’t know the difference between discomfort and muscle soreness will all, in a nutshell, think that performing lower body workouts is causing muscle pain. When you are using maximal effort, good form is extremely important in order to prevent injury. The combination of increased weight and high volume may be one of the biggest culprits to increase muscle soreness. The evidence shows that each additional repetition adds over a certain amount to the pressure that the muscles must endure. If you are training at the end of a hard, challenging workout, there is more soreness at the end of a set than there it was before.
2. May Cause Nervousness.
When the body is used to using less oxygen, nervousness often follows. When the body is used to using less oxygen, the body gets used to the chemical fatigue which makes it much easier to be fatigued and stay fatigued. This can make someone very uneasy and anxious when they are suddenly confronted with something that requires a high intensity workout.
3. Reduced Performance
Of course, nothing could be more important for runners than being fast, right? Whether you’re an Olympic champion or just looking to shed that last few pounds, it can be hard to motivate yourself to train hard. Everyone wants to see results, but doing so requires you to step into the shoes of the athlete with the greatest commitment. It isn’t easy, especially when you live and breathe your training, but the benefits are worth it.
Some other side effects include:
1. Increased resting heart rate and heart rate variability.
2. Elevated resting blood pressure.
3. Decreased insulin sensitivity, especially after a meal.
4. Inhibits antioxidant defense system.