Interval Training (cont.)
Are there any disadvantages to interval training?
Intervals are tough on your
body. If performed too often they increase the risk of overtraining.
Overtraining is uncomfortable and a set back and so it's important to prevent it
by allowing time for recover and growth between sessions. I recommend at least
two days of rest between sessions and even more if you suspect you are overtrained. Symptoms of overtraining are
- loss of strength speed, endurance,
or other elements of performance,
- loss of appetite,
- inability to sleep well,
- chronic aches and pains or soreness,
- chronic colds or respiratory infections,
- overuse injuries like tendinitis,
- unusual fatigue,
- occasional increase in
resting heart rate,
- irritability, and
- malaise and you don't feel like exercising
anymore.
If you have any of these symptoms and it's from overtraining and not a
medical condition (for which you should see your doctor), then you will need to
either take a break from working out (generally seven to 10 days) or experiment with
fewer intervals. Don't worry about losing your fitness if you take a break.
Virtually everyone comes back stronger after a break.
NOTE 1: If you have trouble with your knees, then speeding up for work
intervals of walking, jogging, or running, might be too tough. You don't want to
irritate your joints, and so stop the exercise that hurts and modify your
workout to make it pain-free (or as close to pain-free as you can. You never
want to work through pain, and especially pain that gets worse during your
workout. See your doctor if pain persists.
NOTE 2: Check with your doctor before starting interval training if you have
any questions about the health of your heart or other medical conditions that
might be affected by high-intensity workouts.
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