Indoor Cycling….(SPIN or RPM) is interval training. It leads to many physiological changes including an increase in cardiovascular efficiency as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.
Interval training also helps avoid injuries associated with repetitive use, common in endurance athletes. Intervals also allow an athlete to increase training intensity without overtraining or burn-out. Adding intervals to a workout routine is also a great way to add cross-training to an exercise routine.
And the Bigggy…..
Interval Training Burns More Calories
Yes that’s right interval training burns more calories…….more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.
Interval Training Safety Tips
- Warm Up before starting intervals
- Assess current conditioning and set training goals that are within your ability
- Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
- Keep a steady, but challenging pace throughout the interval
- Build the number of repetitions over time
- Bring your heart rate down to 100-110 bpm during the rest interval
- To improve, increase intensity or duration, but not both at the same time
- Make any changes slowly over a period of time
- Train on a smooth, flat surface to ensure even effort
- You can also use circuit training as a form of interval training
- Only do 2-3 high intensity workouts a week