sports inspired

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)

Tips:
- During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85%
- It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water.
- Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

2

I still see no difference between these two adorable dorks ಥ‿ಥ

PART 1