Page 55 - Ian Oliver Boxing Fitness
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)NTERVAL TRAINING
4EACHES YOUR BODY TO COPE WITH HIGH INTENSITY WORK BY INTERSPERSING
ANAEROBIC TRAINING WITH SHORT RECOVERY INTERVALS )T IS NOT THE MOST POPULAR
FORM OF TRAINING AS YOU WILL NEED TO BE COMPLETELY EXHAUSTED AT THE END
OF EACH INTERVAL )T IS EXTREMELY HARD WORK BUT DOES GET RESULTS GIVING YOU
THE POTENTIAL OF IMPROVING BOTH AEROBIC AND ANAEROBIC CAPACITY !NAEROBIC
CAPACITY IS IMPROVED ON RUNS THAT FORCE YOU TO USE UP ALL YOUR OXYGEN
OXYGEN DEBT AND CAUSE A LACTIC BUILD UP THAT YOUR CARDIO SYSTEM WILL BE
FORCED TO ADAPT TO
4HERE ARE MANY SCHEDULES TO UTILISE INTERVAL RUNNING BUT HERE IS A SIMPLE
AND USABLE EXAMPLE TO START WITH 0ROGRESS CAN BE CHARTED IN THIS CASE BY
A PARTNER WITH A STOP WATCH WHO CAN SEE IF YOUR TIMES IMPROVE 4AKE YOUR
PULSE AS YOU RECOVER TO ACT AS A GUIDE TO IMPROVED CARDIOVASCULAR lTNESS
OR WEAR A HEART RATE MONITOR
)NTERVAL TRAINING EXAMPLE
3TART BY RUNNING METRES GRADUATE BY METRE INCREMENTS TO
AND METRES 3ELECT A DISTANCE THAT HAS PERMANENT FEATURES OR
MARKINGS FOR EXAMPLE TWO LAMP POSTS OR TREES IN A PARK THE REQUIRED
DISTANCE APART 7ARM UP lRST WITH A JOG LONG ENOUGH TO WARM YOUR
MUSCLES THIS WILL DEPEND ON TEMPERATURE AND BODY TYPE THEN HAVE A
SHORT STRETCH 9OU THEN SPRINT THE REQUIRED DISTANCE AS FAST AS POSSIBLE /N
COMPLETION WALK BACK TO YOUR MARK REGAINING YOUR BREATH READY FOR THE
NEXT INTERVAL 2EPEAT THIS PROCEDURE FOR A SET NUMBER OF INTERVALS PERHAPS
TO START WITH !S YOU ADAPT TO THIS TRAINING INCREASE THE DISTANCE AND
THE EFFORT EXPOUNDED 4RY NOT TO OVERDO IT AT lRST AIM FOR GRADUAL STEADY
IMPROVEMENT
