Interval Training Exercise Tips
Running and jogging involves lots of practice and gradual up gradation of your performance levels. When you wish to consider increasing your speed, first you should plan for an interval training.
Before you jump from your current level of performance to the next level and step up your speed, you will first need to improve your stamina and cardiovascular activity and build up your reserve to go to the next level.
Interval training consists of alternating your schedule between high intensity exercising followed with alternated periods of rest and relaxation. When you do this for several weeks with focus you will build up your stamina levels.
What you can do is to do the interval training on a track. Mark a specific distance. Run that small distance in high speed and at maximum capacity. Then slow down and walk for a while before attempting to do the same stretch at your best speed once again. This is how the professional runners and football players practice.
This kind of interval training builds up sufficient strength as well as keeps the cardiovascular system in very good condition, working at optimum levels. The study conducted at Mayo Clinic in 2009 found that this method improved the ability of long distance runners to improve their performance. This also helps runners lose any fat that they might have.
Each runner has to develop or set up his own schedule for training. Each training can last up to ten minutes. First three to five minutes consist of warm up exercising followed by alternating cycles of high intensity exercising for one minute and low intensity exercising for one minute before repeating the cycle of high and low intensity exercising once again. This cycle can be repeated for about five to six times before your stop and give a break of five minutes to cool down.
In this category you have another variation called as pyramid variation. In this you start the same normal warm up session for three to five minutes. High intensity workout first begins with fifteen seconds and you gradually increase up to one minute. Then you cool off for about five minutes and start the same cycle all over again.
Those of you, who wish to take up interval training either for increasing your capacity to run distances or to lose weight, make sure you consult a physician and always practice under the guidance of a fitness trainer.
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