Thursday, February 14, 2013
HAPPY VALENTINES DAY TO ALL
13 Strategies to Stay Fit During Stressful Times (7 of 13)
Use phone poles as markers for intervals.
Interval training involves repeated periods of intense physical activity (the exercise interval) alternating with periods of recovery (the relaxation interval). The relaxation interval avoids significant lactic acid build up and, as a result, allows longer training time at peak performance levels. One study (in runners) pointed out that continuous, maximal performance could be sustained for only 0.8 miles (to exhaustion) while a similar level of exertion could be maintained for a total of over 4 miles when the training session consisted of intervals.
Dial up some telephone pole sprints. When we're training alone, sprinting against imaginary opponents can be deadly dull. Next time you feel like some speed work, use telephone poles as sprint markers. After warming up, start by sprinting from one pole to the next and then spinning easily for 4 poles. Repeat 3-5 times. To vary the drill and increase the effective length of your sprint, go all out for 2 poles, spin easily for the next 4, and repeat 3 times. Of course, all telephone poles aren't the same distance apart. Use the varying spacing to simulate race conditions. After all, you never know how long you'll need to sprint. Go hard to the next pole, no matter how far it is, then spin for a minute or two to recover. Follow this with another sprint between poles. It's perfect for developing the ability to rev up in an instant and then hold your speed for the required distance.