Interval training, a 55 years old “new” way of training!

Thursday, April 30th, 2009 at 1:38 am

: Image via Wikipedia

“Why should I practice running slow? I already know how to run slow.
I want to learn to run fast.” Emil Zatopek.

Interval training is the most effective way to get in shape quickly. If done right, you burn fat, you strengthen your cardiovascular system, you improve your stamina.
It seems that today some experts appropriate for themselves this concept of training. Well, there is nothing new: athletes have been used this form of training for decades!

The father of interval training

This is a training system which use intervals: each interval alternates with a pause (active or passive), so you are able to recover. After this pause, often equal to the effort duration, you are able to produce the same effort in the following interval.
This method of training allows training with more intensity.

This is Emil Zatopek, “The locomotive”, who is credited with revolutionizing running and training: he developed intense interval workouts known today as interval training.
He entered the legend when he won 3 gold medals (the 5,000, the 10,000 and the marathon) in the Olympics in 1952.
Learn more on Emil Zatopek on Wikipedia.

For a fighter, interval training is crucial: you can do interval training to build up a great cardiovascular conditioning: this is a key to be sure you’ll last the complete duration of the fight if necessary. Use short and medium durations: 30 seconds to 3 minutes. Intensity has to be high, about 85-90% of your maximal effort: this is called the anaerobic threshold, this is the precise intensity where the lactic acid start to build up in the blood and muscles. Progressively your body will adapt to high level of lactic acid and you’ll be able to perform effectively at higher intensity with less exhaustion.

In boxing and mixed martial arts, interval training must be part of a complete strength and conditioning program. Many fighters, especially in boxing, still train “the old school way”, doing long runs: long run is good to improve general endurance, but in no way it is effective for preparing for a fight, even for sparring. A fighter needs a more specific training to get ready for specific workouts like sparring: interval training is the key, start to think like Zatopek 55 years ago:

“Why should I practice running slow? I already know how to run slow.
I want to learn to run fast.” Emil Zatopek.