Interval Training has been designed for athletes based upon their sports, it’s a workout that combines a speed burst with a slower recovery. Interval training is a combination of the aerobic and the anaerobic systems, it can be a sophisticated method like the H.I.T that is built for speed and endurance, or it can be casual like the Fartlek practice that is primarily based on how you see your body and senses it *heart-beats, cramps, fatigue .. And so forth*.
MAIN: If you’re looking for a quick way to build endurance, Interval Training will be much of help; it will lead to physiological changes: increase cardiovascular efficiency, increase tolerance to the build-up of lactic acid, improves performance, greater speed.
Beginners should start with short intervals *under 30seconds*, fewer repeats and more rest, while professional athletes can take up the intensity, time and frequency of training.
Safety measures: Always warm up .. Keep a steady but a challenging pace throughout the interval .. And you can use a circuit training as a form of interval training.
4 KEYS TO YOUR INTERVAL TRAINING
1) Intensity *speed* of the workout.
2) Duration *time or distance* of the workout.
3) Duration of rest/recovery.
4) Number of repetitions throughout the workout.
GOOD EXAMPLE: Runners each time your foot hits the ground when running, you’re forced to absorb on average about 2.9 times your body-weight in force and then explode off the ground for the next stride.
Therefore, Heavy lifting and Plyometrics can help decrease ground-reaction time, decrease injury and improve performance. Note that it's crucial to have a good base of core strength and sound form before adding weight and moving explosively.
Quote #1: Few sessions in the gym where you lift big, will get you far.
Quote #2: For remaining injury free, your body will have to be prepared to handle lots of loads.