JAG-ONE Physical Therapy

INTERVAL TRAINING

- Periods of high intensity exercise followed by periods of low intensity or recovery periods. - Can be adapted to suit variable anaerobic needs: -> Sprinters use shorter work intervals at high intensity and longer recovery periods -> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon - How to adapt sessions over time: -> Change duration of work interval -> Change intensity of work interval -> Change duration of recovery -> Change number or work intervals and recovery periods - Benefits: -> Muscle fibre recruitment = development of neuromuscular system -> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc. -> Improved anaerobic power -> Increased myoglobin stores in muscles -> Increased metabolism in the short term -> And so many more!

- My Session Plan: - 5 minute warm-up (light jog and stretch) - 30 sec sprint followed by 30 sec rest - 30 sec sprint followed by 15 sec rest - 45 sec sprint followed by 30 sec rest - 45 sec sprint followed by 15 sec rest - 60 sec sprint and finish - 5 minute cool-down (walk/light jog and held stretches)