Favoring Quality Over Quantity: Interval Training for Sports Performance

April 19, 2011 | By Tom Saglimbeni
Man_Jogging_Credit_Ryan_McVay
Credit: Ryan McVay

The days of lengthy low-intensity workouts, such as going for a 10-mile jog, are well behind those looking to improve their sports-related performance. Although we know we can vary our workout through the FITT Principle (Frequency, Intensity, Type, Time), changes in exercise intensity remains the single most important factor for those looking to achieve peak performance. For this reason, many athletes and coaches alike have begun to incorporate more interval-type training programs into their regimen.

With the proper spacing of work to active recovery, one is able to perform a considerable amount of high-intensity exercise without committing a lot of time to a given training session. Not only does interval training allow one to improve their cardiovascular fitness, but it also increases testosterone and human growth hormone levels, improves the amount of calories burned while resting and allows roughly an hour worth of work to be completed in 20 min. For example: Few people are able to maintain a five min. mile pace for an extended period of time.

However, if we limited the sprinting intervals to 10 sec. followed by 20 sec. of active recovery (easy jogging), it would be easier to maintain race-pace speed over the entire workout. Simply put, interval training favors exercise quality over quantity!

Some information for those beginning an interval training program: Start out slow and build up to a longer more intense workout. A 10 min. workout with moderate/vigorous activity for 10 sec. followed by easy jogging for 20 sec. should be enough to get you started. How do you know if you are working hard enough and recovering appropriately? The best way to determine how hard you should be working is calculated through a V02 maximal test, which determines how efficient your muscles are at using oxygen for energy, detects maximal heart rate, and provides a starting point to work from. With this information, I recommend you purchase a heart rate monitor. Training without a heart rate monitor is equivalent to driving without a speedometer; you need feedback during exercise so you know how intense you are working. During the working phase of the interval, your heart rate should be between 75-85 percent of your maximal heart rate from the V02 test. While in active recovery, 55-65 percent of max heart rate should be sufficient to start out. For example: An individual may have a maximal heart rate of 190. This person would have their heart rate between 142-161 beats per minute for 10 sec. during the working phase, followed by a heart rate of 104-123 beats per minute for 20 sec. during the recovery phase. This would be repeated 20 times for a 10 min. workout session.

The human body is able to supply energy to muscles through a number of different metabolic systems; some utilizing the oxygen we breathe and others using stored forms of energy from food sources. Serving a tennis ball or sprinting to the net recruits stored forms of energy, otherwise known as the ATP-PC system (activities lasting 10 sec. or less). Energy for activities lasting under two min. is provided by anaerobic pathways (don’t require oxygen). When a strenuous activity lasts for longer than two min. without rest, the body is forced to recruit oxygen for energy production. If an athlete were to run as hard as possible for as long as possible, they would quickly fatigue having accomplished little work. Likewise, if an athlete went for a slow 10 mile jog, they would only be improving their ability to run for 10 miles. Interval training is able to effectively condition both aerobic and anaerobic energy pathways that are necessary to improve sports performance: More endurance for those long tournaments and an improvement in power output/sprinting ability!


Tom Saglimbeni
Exercise & Nutrition Specialist, AgeFocus Medical Management

Tom Saglimbeni is currently the exercise and nutrition specialist at AgeFocus Medical Management in Southampton, N.Y. For more information, call (888) 724 4484, e-mail info@AgeFocus.net or visit www.AgeFocus.net.

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