By the Interval training you should understand bursts of more intense exercises with intervals of more simple activity.
Interval training can be performed with the aerobic and the anaerobic workout. When high intensity attempts are performed the anaerobic system takes the energy from the muscles (glycogen) for doing short exercises. During the high intensity exercises our muscles have the by-product called lactic acid. During the high intensity interval lactic acid is formed and the athlete gets the necessary oxygen. During the recovery phase the heart and lungs work together to cut out the lactic acid and your aerobic system is in normal condition.
 Interval training also helps avoid the injuries when you should repeat your exercise many times, they let you train more intense but you won’t be exhausted after your workout and also it is a good choice for cross training or circuit training.
The advantages of Interval Training:
• It helps you burn more calories. The more intense you will workout the more calories you can burn.
• You can amend your aerobic skills. When your cardiovascular fitness improves, you can train longer and more intense.
• You won’t get bored with your workout.
• It doesn’t require special equipment.
The advices for Interval Training
• You should perform continious running before you start Interval running
• Suggest the various elements of your workout and choose the appropriate ones.
• Longer intervals help you achieve better results.
• You should choose the suitable speed that could raise your heart rate to the necessary % of MHR.
• The number of repetitions must fit your age and level of health.
• During the rest interval you should make a jog and lower your heart rate to almost 100-110 bpm.
• You can add more intensity to your workout and make variables, but only your trainer can change one variable at a time.
• All changes should be performed gradually and over certain periods of time.
• The surface on which you are going to run must be flat or it can be grass fields of a good quality.
What should you do before starting Interval Training
• Do a warm up.
• Consider the main goals of your workout and your condition.
• Don’t start too fast. Longer intervals make your results better.
• The speed should be stable but stimulating.
• Perform the certain number of repetitions for the period of time
• During the rest interval lower your heart rate to 100-110 bpm .
• You can make them either more intense or increase the endurance
• Perform the changes slowly
• Choose a smooth, flat surface for your training.
• You may also take a circuit exercise.
Interval training doesn’t fit everybody. Consult your doctor if you have a chronic diseases or if you don’t do regular exercises.
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