Sprint, relax, repeat.

“What are intervals? Charlie said I should start doing those.”

Intervals (i.e., interval-training, high-intensity interval training (hiit), fartleks, sprinting), refer to brief bursts of intense physical activity amid periods of lesser intense activity (or rest).  You can practice interval-training by doing any form of cardio (e.g., running, biking, rowing, elliptical, swimming).

What’s so great about it?

Over time, regular exercise training of this type stimulates the number AND size of mitochondria (organelles inside of your cells that generate a LOAD of energy).  The increase in mitochondria will enable the muscle to work at its maximal capacity.  In a nutshell, your body will be better equipped to both take in and deliver oxygen to the muscles.  Additionally, your heart is strengthened because it is a muscle.  All of these adaptations will result in better performance training overall.

Charlie recommended this type of training to the company because studies constantly show that when sprints are sprinkled into periods of relaxation, there are many physiological benefits.  And it’s not just in the gym ..

How often should I train intervals and what’s an example?

Try interval-training 2x per week.  Start with the treadmill.  Warm up for 2 minutes at a low speed range (4.5-5.5).  Increase to a higher speed range for 1 minute.  Recover for 2 minutes at a speed a little above the low speed range.  Repeat 5x.

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