Cardio Interval Training can help you reach new cardiorespiratory endurance levels, burn more calories, increase speed, improve power and generally improve over-all fitness performance.
Cardio Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete inactivity.
For example… you could run at a fast pace for a short distance and then rest for a certain time period before repeating, or you could run at a fast pace for a short distance and then reduce the intensity to a jog for a certain time period before repeating.
Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity.
For example… you could perform 10 sprints of 30 seconds at near maximum speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes.
As you can see Cardio Interval Training allows you to repeatedly reach and sustain a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity.
Running was used above as an example only… You can use any method of metabolic conditioning training in the Cardio Interval Training format.
Other examples besides running are biking, swimming, jumping rope, calisthenics exercises, etc… even circuit weight training is a form of Cardio Interval Training.
Cardio Interval Training is an excellent training method to reap the benefits of anaerobic training… but Cardio Interval Training does not have to be exclusively high intensity, short duration.
The truth is… You should perform you Cardio Interval Training for high intensity, short duration, medium intensity, medium duration and low intensity, long duration.
Vary your Cardio Interval Training for the best results.
You can manipulate your Cardio Interval Training in 7 ways to effectively overload the aerobic and anaerobic energy pathways and promote improvement.
The 7 Ways to manipulate your Cardio Interval Training are…
The number of repetitions… How many intervals you perform.
The distance… Short, medium or long interval distances.
The active interval… How long you perform the interval.
The rest interval… How long you completely rest or reduce intensity between intervals.
The active – rest ratio… How long the active interval period is compared to the rest interval.
The overall workout distance… The total distance of all the interval series.
The frequency of workouts… How often you perform Cardio Interval Training.
Vary the methods, stresses and intensities of your Cardio Interval Training to get the best results.