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Written by ²ÝÁñÉçÇø instructor Michael

Intervals Boost Performance

We all have our individual journeys within fitness. Some that are starting, have been in for a good while or returning back after some time away. The common tools used to build a fitness plan starts for most with cardiovascular workouts, strength training and flexibility protocols. Interval style workouts can be fun, effective and hit these parameters and more in an efficient session. It is all in how it is designed and built. Let’s find why intervals improve our performance, examples of interval routines and why consider adding it to our fitness regimen.

Why Intervals Improve Performance

Interval training improves performance by forcing our heart and muscles to work at maximum intensity for short periods, followed by brief rests, which boosts both cardiovascular and anaerobic fitness then leading to increased stamina, speed and overall body conditioning while by product improving stability, mobility and flexibility.

A popular form of interval training is HIIT, high-intensity interval training. This is typically a single exercise or a series of movements that are performed at a high effort of 80% or greater of maximum heart rate. This form of interval training is by far the most intense, great to improve the cardiovascular system’s function to deliver oxygen to working muscles. This will increase our overall fitness performance with the addition of HIIT added to our fitness regimen.

Intervals also improve our anaerobic threshold or our strength levels. The intensity of short bursts of activity during interval training helps the body adapt to higher levels of lactic acid, allowing it to push harder and longer before fatigue sets in. One of lactic acid's functions is to act as an energy source for the body during intense exercises when oxygen supply becomes limited. Interval training helps develop this function within our bodies.

Interval training builds muscular endurance and strength. For example when climbing different variations of uphill training. Whether running or biking. This is crucial for sustained performance of effort.

Speed and power increases because of interval training switching between challenging to all out intense sprints followed by rest with variety. By product and mention prior this improves endurance, but most importantly increases heart health and function as well.

Body conditioning or fat burning. Interval training can burn more calories than longer, lower-intensity workouts, potentially leading to fat loss. With improved conditioning our body adapts to faster paces over time which allows us to cycle, run, row or perform a task at faster paces making it easier to maintain speed during races or intense activities.

Interval training is very efficient. Pick a single or group of exercises, set the parameters of the workout into an interval standard and reduce the timeframe of work compared to longer steady state workouts. Beyond just being crunched for time from time to time, short, effective and intense workouts work the different energy systems that are important to our overall fitness routine and wellness plan.

Examples of Interval Routines

Mentioned prior in the blog is one of the most popular forms of interval training, HIIT. The most popular high-intensity interval training protocol used, Tabata. Tabata’s are 8 sets working double the time and resting half of the working time. Typically in 20 seconds on, 10 seconds off, but can also be longer as long as the standard of double work and half rest are met.

Other forms of interval training are EMOM’s (every minute on the minute), AMRAP’s (as many rounds and/or reps as possible), SIT (sprint interval training) and AIT (aerobic interval training.

HIIT training varies in time working, resting and sets. The example used before of tabata, double time working and half time resting, is a very intense form of HIIT. Some HIIT protocols are equal work and rest and at times work half the time and rest double. Because of this, HIIT allows for a lot of options in selection of exercises, use of equipment or not, variation of intensity, adaptation and time.

EMOM’s are popular because they can layer a cardiovascular exercise like the bike, a strength exercise with the squat, a skill exercise of push up to pike and a flexibility exercise of a pigeon hold in a single session. We work for part of the minute and rest the remaining portion until the next minute and exercise(‘s).

These can be short and intense or long and not as intense. The example given here of bike, squat, push up to pike and a pigeon hold followed by a minute of rest would be an interval routine that is longer and performed for many rounds keeping the heart rate at a moderate pace. Can also be used with only 3, 2 or 1 of the mentioned items to create more intensity if desired. To make it more specific, adding set rep goals gives deeper purpose to accomplish the reps inside the minute of the EMOM.

AMRAP’s unlike EMOM’s are continual bouts of effort. They can be short and sweet, 5 minutes or less (all out intensity) medium and moderate, 10-20 minutes (challenging intensity) or long and lengthy, 30 minutes or more (easier intensity). Where does the rest come in? Where you see fit to take the break depending on the intensity of the session. Based on feel. The more reps accumulated the more work is being done. The more work done the more is gained. Part of what is being gained is also fatigue and taking breaks to clear fatigue is expected during an AMRAP. Depending on the routine this is pretty easy and also easier said than done, but the beauty of an AMRAP.

SIT’s are pure maximal effort. It makes Tabata look like child's play! The goal is to go all out followed by longer efforts of rest. This is used a lot in explosive movements like sprints, jumping, bounding and calisthenic exercises followed by long breaks.

AIT’s still gives short bursts of effort aerobically, but is then followed by periods of lower efforts. For example holding a high strokes per minute on a row machine for :30 followed by 1:30 at a lower strokes per minute rate.

SIT and AIT, like Tabata, are examples of HIIT, but aren’t specific to time domains like a tabata of double time work and half time rest.Ìý

Why Consider Interval Training

For one they are a lot of fun! Keeps things interesting and not just the classic sets, reps and time with the same resting between the efforts of work provided. Sets, reps and time are important and needed as well, but can become stale over time. The list of interval protocols listed in this blog are just a scratch of what is provided here at ²ÝÁñÉçÇø and in fitness overall. But beyond being fun, there are other great reasons to consider interval training.

One big one is breaking out of a plateau from what was providing great results from a routine. After some time of doing the same routine, we hit a wall of workouts not providing the same results as before. Interval training can add a big boost to a fitness plan and break out of the plateau.

Provide motivation. With variation of exercises and intensities, interval training can allow for more engagement and motivation.

Interval training is very convenient. Can be done anywhere. No equipment to very little equipment is needed to get a solid interval style workout in making it flexible and accessible at all times.

Remember also that interval training is time efficient, improves our cardiovascular fitness, physical strength, increases speed and power, body conditioning, increases adaptation to faster paces and more!

Be sure to add slowly overtime interval training with one session a week for a few weeks, then two days for a while before adding three days. Be sure to take breaks from intensity after many weeks in a row of allotted days (4-6 weeks) within a week. Typically a week or two of either less intensity, frequency or no interval training before returning back to interval training and/or adding more days. While interval training is great, it can lead to overtraining quicker than other forms of training which can lead to injury. Use intervals to improve fitness, not create setbacks to our fitness plan.

Examples of Interval Training at ²ÝÁñÉçÇø

Examples of ²ÝÁñÉçÇø classes that are or have interval style training.

• Tabata classes on various modalities.

• Power classes on various modalities.

• Circuit Breaker classes on Row.

• Bootcamp classes on Stride and Connect.

• Wide variety of classes on Fitpass and Reflect

• Add 1-3 classes a week to boost your fitness to the next level!

• Start small and not too much too soon and not for long.

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