Interval Workout

Interval Workout

Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, "Fartlek" (a Swedish term meaning 'speed play') was casual and unstructured. A runner would simply increase and decrease his pace at will.

Today, athletes use more structured interval training workouts and HIT (High Intensity Training)to build speed and endurance. This variation of interval training and speed work can be a simple or sophisticated routine, but the basics are still the same as the original fartlek training.

What is Interval Training?

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can be highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and current level of conditioning. An interval training workout may even be designed based upon the results ofanaerobic threshold testing (AT)that includes measuring the blood-lactate of an athlete during intense exercise.

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

It's thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

The Benefits of Interval Training

Interval training adheres to theprinciple of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Interval training also helps avoid injuries associated withrepetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity withoutovertrainingor burn-out. Adding intervals to a workout routine is also a great way addcross trainingto an exercise routine.

Interval Training Burns More Calories

According to the American College of Sports Medicine,more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price. There are risks inherent in high intensity training, so it's important to know both thethe benefits and dangers of high intensity training.

Interval Training Workout Routines

Designing the right interval training routine can be sophisticated or casual. Elite athletes may go to sports performance lab to have blood lactate and exercise metabolism testing performed to determine the best interval training routine. On the other end of the spectrum, you can use the casual "speed play" interval training (fartlek). With this routine, simply pay attention to how you feel and set your intensity and duration accordingly.

If you want something a bit more structured, you can use abasic interval training workout routine. Keep in mind that interval training is extremely demanding on the heart, lungs and muscles, and it's important to have an OK from your physician before you start interval training. You should also have a solid base of overall aerobic fitness before performing high intensity training of any kind.

Beginners should start with short intervals (under 30 seconds), fewer repeats and more rest. Elite athletes can up the intensity, time and frequency of training. Few athletes benefit from performing intervals more than two times per week.

Interval Training Safety Tips

·  Warm Upbefore starting intervals

·  Assess current conditioning 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 Workouts
You can vary your work and recovery intervals based on your goals. Four variables you can manipulate when designing your interval training program include:

·  Intensity (speed) of work interval

·  Duration (distance or time) of work interval

·  Duration of rest or recovery interval

·  Number of repetitions of each interval

Common Interval Training Workouts

·  Stair Running

·  Plyometrics

·  Plyometric Program for Injury Prevention

·  30-Second Sprint Drills

·  Boot Camp Workouts

·  Speed Drills

·  Explosive Exercise Training

·  Agility Drills

·  Tuck Jumps

·  Jump Rope Workouts

Circuit Workouts

Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to developgeneralfitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.
When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells,medicineballs, physioballs and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.
Circuittrainingstations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.

Circuittraining plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport.Circuittrainingalso serves as a segue to higher level strengthening programs in these athletes.
The following circuits are examples that can be used by the participant with several years of weight training experience. The cornerstones of these circuits are exercises that stress multitude and core musculature. A participant should always consult with a physician before beginning a fitness program.

- Circuit training is a great boredom buster: Moving quickly from oneexerciseto the next means your mind doesn't have time to wander or tune out.

- An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weightworkoutand offers morecardiobenefits.

- A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=267

Dance Fitness

Dancing is a great activity for all ages and ability levels that has universal appeal, and reminds people that exercise can be fun! Although dance-inspired workouts are not entirely new, with the growing popularity of shows such as “Dancing with the Stars” and “So You Think You Can Dance,” dance-based classes have been all the rage in 2009. From ballet to bollywood, there are a variety ofdance stylesto choose from, each of which provides an assortment of physiological and psychological benefits.

Benefits

Dancing can serve as a great form of aerobic exercise, providing cardiovascular conditioning which theNational Heart, Lung and Blood Institute(NHLBI) reports can help lower your risk of coronary heart disease, decrease blood pressure, and also aid in weight management efforts. Dancing is also a weight-bearing activity, which can improve bone density (and thereby reduce the risk of osteoporosis) as well as improve muscle strength, coordination and balance

In addition to the physiological benefits mentioned above, dancing has also been shown to provide an assortment of psychological benefits as well. Given the fact that dancing serves as an enjoyable and engaging form of physical activity, many individuals find that it helps to reduce stress and chronic fatigue, improve energy and mood, and increase self-esteem and confidence. In addition,researchhas shown that dancing can play an important role in successful aging, as well as improve memory. A study done by theNew England Journal of Medicinefound that dancing is associated with a lower risk of dementia

Choices

With a variety of dance styles and classes out there, it is important to select a form of dance that is in line with your goals, personal preferences and current fitness level. Before beginning a dance class (especially one which includes high impact movements), it is important to focus on improving balance and flexibility, two important factors which will enable you to accelerate, decelerate, and stabilize your body quickly and efficiently while dancing. Starting with a beginner level class and progressing in time to a more advanced class will help to minimize the risk of injury and also provide you with a more enjoyable and successful experience

Fromballroom danceandcultural dance, to the PC-based exer-gameDancetownand the popular dance video game known asDance Dance Revolution,the benefitsof dancing areundeniable. And when it comes to caloric burn, the numbers speak for themselves. For rhythmic dances, such as the foxtrot or waltz, a 160-pound person will burn an estimated 130 calories in 30 minutes. For more intense styles of dance such as the salsa, the number of calories burned doubles to approximately 250 calories in 30 minutes, which is comparable to performing a light jog for the same duration.

http://www.acefitness.org/blog/99/what-are-the-benefits-of-dance-inspired-workouts

Yoga

Although Yoga is said to be as old as civilization, there is no physical evidence to support this claim. Earliest archaeological evidence of Yoga's existence could be found in stone seals which depict figures ofYoga Poses. The stone seals place Yoga's existence around 3000 B.C.

Scholars, however, have a reason to believe that Yoga existed long before that and traced its beginnings in Stone Age Shamanism. Both Shamanism and Yoga have similar characteristics particularly in their efforts to improve the human condition at that time. Also, they aim to heal community members and the practitioners act as religious mediators. Though we know Yoga as focusing more on the self, it started out as community-oriented before it turned inward.
For a better discussion of the history of Yoga, we could divide it into four periods: the Vedic Period, Pre-Classical Period, Classical Period, and Post-Classical Period.

Yoga and Flexibility

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old, unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.

The series of yoga poses called asanas work by safelystretchingyour muscles. This may release the lactic acid that builds up with muscle use, which may cause stiffness, tension, pain, andfatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.

Yoga and Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.

Yoga Can Help Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you're slouching or slumping so you can adjust your posture.

Yoga Benefits Breathing

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn't focused onaerobic fitnessthe wayrunningor cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response -- the opposite of the fight-or-flight adrenaline boost of the stress response.

Yoga Means Less Stress, More Calm

Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant "mind chatter" that often underlies stress. Other yoga styles depend on deep breathing techniques to focus the mind on the breath. When this happens, the mind calms.