A lot of so-called interval training workouts just plain
don't work if you're trying to lose weight, build muscle or
boost stamina. Here's why.
You know as well as I do now that interval training is all
the rage in many of the mainstream fitness magazines,
websites, etc.
But, if you look at a lot of the suggested programs - they
aren't truly high intensity interval training at all.
By now, you've probably heard plenty of fitness experts
talk about the benefits of cranking up the intensity of
your workouts... less time spent working out, more fat
burned, boosts metabolism, revs up heart and lung power,
etc. But that's where many of these so-called interval
workouts miss the boat.
Here's a simple example (and one that you've probably read
out there somewhere):
"Sprint for one minute. Jog for 2 minutes. Sprint again
and repeat the cycle 10 or more times."
What's wrong with this picture?
First of all, you can't "sprint" for 1 minute. World class
long sprinters and middle distance runners can come close,
but even they are entering differently energy systems after
around 30 or 40 seconds. For the rest of us, a sprint
should never go over 30 seconds - and for most of us (in
"normal person condition") sprints of 10 or even 5 seconds
are plenty to reap the rewards of high intensity intervals.
Secondly, the recovery times are two short. Tell me this:
Even if you COULD actually sprint (really go pedal to the
floor, all out effort) for 1 minute, would you be fully
recovered after 2 minutes of lower intensity? How fast
would your second 1 minute sprint be? As fast as the first
one? How fast would you be going by number 8 or 9 or 10?
See my point? You would get progressively slower - and
each sprint would be progressively lower in intensity.
Longer recoveries allow you to truly sprint "full out" for
each of your fast intervals. Doing this can let you train
at the higher intensity for a longer total period of time
(when compared to trying to go hard straight through or
with minimum recovery). You'll spend more actual time
training at the high intensity.
And remember, it's the intensity that's most important
here, not the volume. Going 100% effort with relatively
long recovery periods between sprints will bring you
maximum results. Unfortunately, I think people are too
caught up in the "more is better" volume belief. They are
either too conditioned into a mileage mentality or just
think that sprinting for only a few seconds (and
recovering) can't possibly do you any good.
They've turned interval training into just another long,
boring form of cardio - only they've made it impossible for
most people to do it successfully - and therefore easy for
them to quit because it's "too hard". If you can't
complete a workout - or even a tenth of it, what's the
sense in beating your head against a brick wall and
continuing? This can happen as quickly as the first time
you try to "sprint" for one minute. The workout sets you
up for failure.
To achieve your goals, I strongly suggest you break out of
that mindset. Because true high intensity interval
training can bring you to the fitness level you've been
looking for.
I'll even take it a step further and add my favorite
training method -hill sprints - into the mix. Using them,
not only will your sprints be high intensity - they'll be
even higher intensity from the incline you sprint on (and
you won't even have to think about it - sprinting up hill
is naturally more intense than going on flat ground).
Plus, since the intensity is kicked up an extra notch, you
can spend less time on each sprint - and on your total
workout. Not to mention the safety benefits for your
hamstrings, knees and back.
Hey, truth is, anyone can benefit from adding high
intensity to their training. But, to be successful, you've
got to do it right. Avoid the watered-down,
cardio-in-disguise interval workouts. Replace them with
what works: high intensity, low volume and long recovery
techniques.
----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete and coach. He has developed
champion athletes across multiple sports through speed
training, strength improvement and conditioning. Coach K
is the author of the Uphill Fitness Training, and publishes
a FREE daily training email newsletter. Tim can be
contacted through his website at http://www.makesyoufast.com
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