Exercise of the Month: February

By the JCC Association and One Club

Interval Training is a technique that alternates work and recovery periods.

The work period can last from 30 seconds to five minutes. The recovery period can vary, depending on the intensity of your work period.

True Interval Training requires efforts as close to 100% as possible, followed by a recovery period. The technique applies the overload concept for strengthening your heart muscle: In order for the heart to get stronger, you must overload it.

Interval Training is a great way to improve your speed and endurance. Training ratios are traditionally one part rest to one part work. As your endurance starts to improve, you can increase the ratio of your workout-to-rest cycle.

Interval Training is great for sport-specific training. Many sports – baseball, soccer, basketball and tennis, to name a few – require short bursts of movements. Training your body specifically for the rigors of a particular sport will enhance performance.

Endurance athletes will also benefit from an increased ability to tolerate lactic acid buildup, a contributor to fatigue. Training to tolerate the buildup teaches the body to use lactic acid for energy, which averts the pitfalls of hitting a wall.

How to do it:

·      Warm up at a light to moderate pace for 8 minutes.

·      Ramp speed up to 8-10 miles per hour; hold pace for 30 seconds.

·      Jump off and rest for 30 seconds. Repeat cycle 10 times.

 

·      Cool down at a light walking pace for 3-5 minutes.

Primary Movers:
Most lower body muscles, heart and lungs.

Benefits:
Increased cardiovascular endurance.