This is how often and intensely you should
train intervals
Exercise intervals in
control
Sports scientist Stephen Seiler from the Norwegians University of Agder, however, warns runners
not to be misled by the promising effects of interval training and to train too much in
the intensive area:
“It is important to push the body to its limits every now
and then. But the right amount is crucial. No marathon professional always
trains briefly and crisply or at the pace of a competition. Why have a duty to
that be the right way used for recreational contestants? "
If the breaks are besides short, an overload occurs and
performance drops. This is what French sports scientists found in a study . For
years, the native American has mainly analyzed the training plans of the
Norwegian cross-country skiers for the eight-time Olympic champion Björn
Dählie.
Recreational joggers often train too hard
In the meantime, the native American is sometimes skeptical
of the trend towards ever shorter, more intense tempo workouts. Because many
recreational joggers train far too intensively.
What they see as a daily triumph over their inner weaker
self and the shortest path to the dream figure, the renowned sports scientist
describes as the "black hole of endurance training".
“Accelerate again briefly for around 45 minutes at a medium
pace and at the end of the run to make sure you've done something: this is the most
widespread exercise among amateur runners. However, it is more effective to
only integrate a few high-intensity units into the running training and
otherwise to run very comfortable. "
Best effects with 20 percent intensive
training
The sports scientist describes a training method that is
also known as "polarized training". This provides for 80 percent of
the training in the basic endurance area 1 (GA1) and 20 percent in the very
intensive, competition-specific development area (WSA).
The aerobic-anaerobic transition area (GA2) is left out, as
it leads to comparatively little improvement from a certain level.
How to calculate your optimal training range
In order to run in the appropriate basic endurance range,
you first have to calculate the maximum heart rate: In general, this is based
on the value 220 minus age . For example, until you are 30 years old, your HR
max is around 190 beats per minute.
If you want to run in the basic endurance range 1, you
should orient yourself to 65-75 percent of your maximum heart rate, as the
table below shows: In our calculation example, that would be around 123 to 143
beats per minute. If your heart rate is constantly higher while running, you
should slow down a little.
How does interval training work?
Before you tackle our training plans, you should be clear
about how often and intensely you should start interval training and how you
can use the treadmill for training, among other things .
Then of course you need a heart rate belt or a running watch
to monitor your heart rate and to regulate your pace according to the
information in our training plans in the respective tables.
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