Interval Training (cont.)
Is interval training the same as cross-training?
Interval training is not
cross-training. Cross-training is a break from your normal workout where you
train using alternative exercises. For instance, you could use the treadmill
instead of the elliptical, the bike instead of the treadmill, or some other
combination. With cross-training intervals, you could switch machines and start
intervals (for example, switch from the elliptical to the treadmill), or you could stay
on the elliptical and start intervals. A cross-training workout that includes
intervals will increase your fitness and performance and can break up the
boredom of your normal routine.
I'm a bodybuilder. Should I do intervals?
There's conflicting opinions on
this. Some individuals suggest that intervals will burn too much muscle and
reduce mass. Others argue that the conditioning from intervals will allow for
more weight lifting in the gym, which ultimately leads to more muscle. I suggest
experimenting until you find the right combination of intervals and weight
lifting that works for you. Cut back on interval training if you find your
muscle growth isn't what you expect or you're too tired from the intervals to
give 100% to your bodybuilding workouts.
Should I warm up before interval training?
Absolutely. Intervals are tough on
your muscles and your heart and so you need a good warm up beforehand. I
recommend an 8-10 minute warm-up or performance at your active-recovery
intensity before you hit the work intervals. As previously mentioned, consult
with your doctor if you have any questions or concerns about interval training
being too tough on your heart.
What should I do for a cool-down after interval work?
I recommend a minimum
of five minutes of cool-down at a low intensity after your intervals. I also
recommend stretching afterward because the leg muscles will be tight after an
intense session. Quad, hamstring, calf, and low-back stretches will help.
Sometimes muscles are too tight to stretch immediately after your interval
session and so you might want to stretch later in the day.
Wrapping it up
There you have it. Interval training is an efficient and effective training
method that will help you improve your aerobic and anaerobic capacity, your
performance, your recovery from short and intense bouts of work, and all in less
than one-fifth the time of traditional aerobic conditioning.
Intervals are tough but worth the effort. Give it a try and see what you think.
Good luck with your training!
References:
Burgomaster KA. "Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans." J Physiol. 586(1) Jan. 1, 2008:151-60.
Burgomaster KA and others. "Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans."
J Appl Physiol. 98(6) June 2005:1985-90.
Gibala MJ and others. "Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance."
J Physiol. 575(Pt 3) Sept. 15, 2006:901-11.
Parra and others. "The distribution of rest periods affects performance and adaptations of energy metabolism induced by high-intensity training in human muscle."
Acta Physiol Scand 169 (2000): 157-165.
Last Editorial Review: 6/6/2008
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