Interval training, anaerobic theme…
Interval training is the most time efficient way to increase your sport performance. But what kind of intervals should you do to enhance your physical performance efficiently? This blog contains some elements from exercise physiology and the implementation of this type of training.
A bit of exercise physiology…
You should consider if you have an anaerobic component*, which is very important in your sport: skiing/football/handball/competition cycling/running among others. *(Ability to perform high intensity that is not totally covered by the oxygen supply) You will feel the burning sensation in your muscles at work, ultimately making you stop to recover… Physiologically you will have a higher amount of lactic acid in your blood, which is a good thing since it opens up the “neuromuscular” gate to facilitate more muscle fibers to contract… It is the Kalium or K+ that makes you feel pain and ultimately stop to recover…
Practical example…
Example of anaerobic intervals: Intervals to increase anaerobic threshold (your ability to sustain lactic acid and the removal of Kalium) is normally ranging from 5-40 seconds at max intensity for the whole period. Pause should be 10 times the workload in between sets. Ex: 30-second maximum running/biking etc followed by 10x30second=5min pause or very light recovery running/cycling etc. Sets should be ranging from 2-12 pr. session.
Goal: Increasing neural capacity (the nervous response to the muscle, speed of muscle contraction etc), increasing muscle buffer capacity to work without oxygen.
Aerobic capacity/Vo2Max If your main goal is increasing aerobic capacity or Vo2 max*, main concern should be on longer intervals, with shorter recovery breaks but overall lower intensity in work periods compared to above-mentioned anaerobic intervals.
Main outcome goals for doing intervals
Competition athletes: Increasing average and maximum speeds, increase power/weight ratio, increasing wattage (cyclists) or output without increasing effort measured in heart rate.
Recreational athletes: Lose body fat and increase power/weight ratio, increase well-being, increase coordination of movements (efficiency). This type of training would be excellent in the later preparing phase for longer endurance events such as cyclosportives in the alps, ultra endurance runs, long distance cross country skiing etc…
References: Clinical sports medicine, Brukner and Khan. training Aerobic anaerobic, Michalsik, Bangsbo.
By Physioinnovation & www.virtualsportscoaching.com
(Source: physioinnovation.com)
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