Designing Interval Programs CORRESPONDENCE EDUCATION PROGRAM # 24

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1 Designing Interval Programs CORRESPONDENCE EDUCATION PROGRAM # 24

2 How to Complete this Program Thank you for choosing Exercise ETC s RACE correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read the following article, Designing Interval Programs. After you have read the article, take the test that appears at the end of the article. Remember to choose the best or most correct answer. How to submit your answer sheets: Following completion of your test (s), the results to: info@exerciseetc.com 1. On the subject line type "RACE PROGRAM 2. At the start of your include your name, address, your credit card number and expiration date, and the total number of tests you are submitting. 3. Type the name and number of the RACE course and then list your answer for each question If you are submitting multiple tests, continue listing course title and number and then the answers for that test. Continue until you have listed all the tests you are submitting. 4. Make sure we have your answer sheet by 12 noon EST and you will have your certificate of completion by 9 PM EST. We will correct your test, and assuming that you get at least 70% correct, we will you your CEC/CEU certificate. Please us your answer sheets before 12 noon, Eastern time Monday through Friday to receive your certificates back the same day by 9 PM Eastern time. If you have less than 70% correct, you will need to take to test over again in order to qualify for the CECs/CEUs. Good luck!! If you have any questions or comments, please feel free to call us any time at , 2002 by Exercise ETC Inc. All rights reserved ( ) 2

3 Learning Objectives After reading Designing Interval Training Programs, you should be able to: 1. Define the basic concept of interval training. 2. List several benefits associated with an interval program. 3. Identify the variables associated with interval programs. 4. Discuss several different types of interval programs, characteristics of each type and clients who would benefit most from each type. 5. Understand the differences in regards to interval program variables and the various energy systems. 6. Choose appropriate interval programming variables when designing programs for a variety of clients. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 3

4 Designing Interval Training Programs Interval training or conditioning refers to varying the intensity during an exercise session by alternating between higher-intensity work bouts and lower-intensity rest periods. This method had its origin in Germany around 1930 (1986, Stone & Kroll). It works according to the premise that an individual can do more total work in a given training session if the work periods are interspersed with rest or relief periods. Interval training differs from continuous training in that the training intensity varies throughout the workout. The term interval training implies a more advanced workout and is used to enhance performance, utilizing high intensity intervals followed by less intense recovery intervals. It is specific to sports performance. Interval conditioning, on the other hand, can be utilized with all clients and employs intensities at or above steady state. Steady state is the point at which the oxygen supplied by the body meets the oxygen demand of the activity being performed. Interval conditioning is followed by rest or recovery periods at steady state or lower. The goals of interval conditioning can be very general and are not necessarily sports specific: Interval programs are appropriate for ALL levels of fitness. Training Benefits Research has shown that interval training can improve both aerobic and anaerobic capacity whereas continuous training improves only aerobic capacity. The high-intensity work bouts are thought to train both the slow and fast twitch motor units, allowing for improvements in both anaerobic and aerobic systems. This dual system enhancement may also lead to better utilization of both fat and carbohydrates. Interval training has also been associated with improvements in the muscle s ability to buffer lactic acid thus delaying the onset of fatigue brought about by the build up of lactic acid and consequently raising the anaerobic threshold. Similar to strength training, interval training allows for a longer and more effective overload on the heart. This in turn translates to a stronger heart muscle, greater contractility and increased stroke volume. If more total work can be accomplished, then more calories will be utilized; this makes interval training an effective addition to a weight management program. Finally, intervals can add variety to a training program as well as maximize time and effort. Interval Design Variables Below are some general guidelines that can be used to design interval training and conditioning programs. It is important to allow flexibility in terms of the intensity and specificity of the program. This will accommodate the goals and fitness levels of a variety of clients. Since interval programs are generally more intense than continuous training programs they should not be used every day: A good rule of thumb is to allow 48 hours between training sessions. When designing interval programs, decisions concerning the following variables must be taken into consideration: client goals, fitness level, time, and availability of equipment. Energy System Review: The intensity of the interval training will determine which energy system is being used: The anaerobic or the aerobic system. The chart below reviews which system is used at different training intensities. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 4

5 System Work Time Intensity Recovery Type Anaerobic: ATP-CP 0-30 secs > 95% HRR Passive Anaerobic: Lactic Acid 30 secs 3 mins 85-95% HRR Active or Passive Aerobic 2 5 mins 60 85% HRR Active Work Interval: The work interval is determined by the system in which the client wants to train. High intensity training will utilize the ATP/CP and glycogen systems, and is conducted at an intensity of greater than 85% of Heart Rate Reserve (HRR). To train the aerobic system, training is conducted at less than 85% of HRR. Rest/Relief Interval: The rest/relief is done at a lower intensity than the work interval. The intensity, time and type of activity are determined by which system was challenged during the work interval. For very high intensities, the rest may be passive in order to allow for the replacement of ATP and creatine phosphate stores, but an active recovery will help dissipate lactic acid. Active versus Passive Rest: The intensity of the activity will determine the type of rest/relief. Active rest is defined as a rest/relief period in which the intensity is lowered while the client continues activity. An example of this might be performing step aerobics at 80% HRR for 4 minutes followed by low impact aerobics at 60% HRR for 12 minutes. Passive rest, used after highly intense anaerobic intervals, may entail very low intensity activity, such as very slow walking, or perhaps even standing still or sitting down. An example might be an athlete who performs a 50 meter sprint at 95% HRR and follows this by sitting down in the shade for several minutes until her next sprint. Work/Rest Ratio: This refers to the ratio between the time spent in the work interval versus the rest interval. For example, if your client performed a high intensity activity for 30 seconds during the work interval, and remained in the rest interval for 90 seconds, he or she would be utilizing a 1:3 ratio (30 seconds work: 90 seconds rest.) This work: rest ratio of 1:3 should be considered a good, working guideline but it is not engraved in stone. Another rule of thumb would be that a longer work cycle would require a longer rest cycle. For example, it would be appropriate, after a 5 minute work cycle, to have a 5 minute (or longer) rest cycle. Cycles: A cycle consists of one work and rest interval. This refers to the number of times in an exercise session your client will repeat the work/rest sequence. For example, if your client spent 3 minutes in the work interval and 3 minutes in the rest interval and wanted to exercise for a total of 30 minutes they would do 5 work/rest cycles. (Six minutes per work/rest cycle x 5 repetitions/cycles = 30 minutes of exercise time). A general rule is that the shorter the time of the work/rest cycle, the greater number of cycles there will be in the program. Sets: This refers to the number of times a group of cycles is repeated with a longer rest in between the sets. It can vary from 1 to 10 or more. For example, your client wants to train for a total of 40 minutes. Work time is 30 seconds followed by 90 seconds of rest/relief. They will do 10 cycles, which will make up the first set. After a rest period they will complete another set of 10 cycles which makes up the second set. You can complete several different sets varying the training protocol to challenge different energy systems or you can repeat the same set several times. Generally when training the aerobic system, one set is sufficient since the time spent in each work/rest cycle is longer. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 5

6 Frequency: Interval training is often a more intense training modality since the client is trying to increase their capacity to perform cardiovascular work, so it is not recommended to do interval training every day. By the same token, doing interval training just once a week will not provide enough overload to the cardio system, nor will it allow adaptation. For this reason, ACSM recommends performing interval training at least 2 days per week, as part of a balanced cardiovascular fitness program. Types of Interval Programs Aerobic Aerobic interval conditioning is ideal for those who want to improve cardiovascular endurance. During aerobic intervals, both the work and rest intervals occur at an intensity that is within the range of the aerobic system, generally 60 85% of VO2, and always below the anaerobic threshold. The work interval can be at or near steady state with a Rating of Perceived Exertion (RPE) of between 12 and 16. The rest interval is generally held below steady state at an RPE of 8-12, and the rest/relief interval is generally active. (For very deconditioned clients and other special populations, however, it can be passive.) The time in each interval can be anywhere from 4-15 minutes with 3 to 5 minutes considered to be average. Aerobic interval programs are ideal for clients who are trying to burn a maximal amount of calories to expedite weight loss as well as to increase cardiovascular fitness. Anaerobic Anaerobic intervals can be utilized for very fit clients and for athletes, such as an athletically fit client who is trying to improve their race time in a 5K or 10K competition. In an anaerobic interval program the work intervals would occur above the anaerobic threshold (85% or more of HRR) while the rest would occur in the aerobic zone. Using the Borg Scale, the work intensity should be between 17 and 20 on the RPE scale with the rest/relief interval at an intensity of between The rest/relief can be either active or passive depending on the intensity and client goals. A combination of aerobic and anaerobic intervals can increase speed and strength whereas anaerobic intervals will increase power. Fartlek This is a form of interval training that is based on how the individual feels rather than a systematic approach. This works well with beginners and the deconditioned because it allows them to control the intensity based on their tolerance for the exercise. Fartlek training may also allow your client to enjoy exercise more, and increase exercise compliance since the client can control how hard he or she wants to work. Fartlek training helps to teach the client what it feels like to cross the anaerobic threshold; it also increases their ability to subjectively rate their exertion or RPE. Although Fartlek training is not sport specific, athletes can use this system during the off season to keep their fitness base. What follows next is a listing of sample interval programs for a variety of client goals. While not meant to be all-inclusive, these different programs can be used to help you visualize the interval training process. In addition, they can be used as a template to help you design your own interval training programs. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 6

7 Sample Interval Programs These programs can be integrated into your client s cardio program, at a frequency based on their training goals. Programming Based on Age & Heart Rate Age Work Intensity HR Recovery HR Programming Based on Energy System Challenged System Work Time Rest/ Intensity Recovery Type Relief Anaerobic: ATP-CP 0-30 secs 0 90 secs > 95% HRR Passive Anaerobic: Lactic Acid 30 secs 3 mins mins 85-95% HRR Active or Passive Aerobic 2 5 mins 3 6 mins 60 85% HRR Active Interval Program for a Deconditioned Client Perform 1 set consisting of 3-4 cycles. Type Intensity Time Work: Walking or cycling* 60-70% HRR; RPE min Rest: This should be active or but could also be passive for the severely deconditioned or those with disease 40-50% HRR; RPE min * The key to working with the deconditioned is to make the intensity differences between work and rest smaller and allow more time for adaptation. One way to progress this population is to allow for a longer time in the work interval with a shorter rest interval. Continue this progression until, eventually, the work interval becomes the rest interval and a new work interval is defined at a higher level. Continue this progression as the client s fitness level improves. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 7

8 Programming Based on Fitness Level & Experience Program Beginner Intermediate Advanced 5 min. warm-up 5 min. warm-up 8-10 min. warm-up 1 min 70-75% Max HR 2 min 75-85% Max HR 2 min 85-95% Max HR 1 2 min 50-60% Max HR 3 min 55-65% Max HR 2 min 60-70% Max HR Repeat 5x s Repeat 5x s Repeat 5x s 5 min. cool-down 5 min. cool-down 8-10 min. cool-down 2 5 min. warm-up 5 min. warm-up 10 min. run 5 min. run 5 min. walk 5 min. walk Repeat 2x s Repeat 3x s 5 min. cool-down 5 min. cool-down (NSCA Strength & Conditioning Journal, August 2000, p. 68) 5 min. warm-up 5 min % Max HR 3 min % Max HR Repeat 5x s 8-10 min. cool-down Program to Add Intensity by Using an Increase in Speed Client currently walks 40 minutes at 2.5 mph, 0% incline. Week Work Rest Cycles min. at 3.0 mph 3 min. at 2.5 mph /2 min. at 3.0 mph 2 1/2 min. at 2.5 mph /2 min. at 3.0 mph 1 1/2 min. at 2.5 mph min. at 3.0 mph 1 min. at 2.5 mph /2 min. at 3.0 mph 30 sec. at 2.5 mph , 2002 by Exercise ETC Inc. All rights reserved ( ) 8

9 Program to Increase Intensity by Using an Increase in Incline Client currently walks 40 minutes at 2.5 mph, 0% incline. Week Work Rest Cycles min-2.5 mph/3% grade 3 min, 2.5 mph, 0% grade /2 min-2.5 mph/3% grade 2 ½ min, 2.5 mph, 0% grade min-2.5 mph/3% grade 2 min, 2.5 mph, 0% grade /2 min-2.5 mph/3% grade 1 ½ min, 2.5 mph, 0% grade min-2.5 mph/3% grade 1 min, 2.5 mph, 0% grade 10 Aerobic Intervals for Group Fitness Classes Perform 1 set consisting of 4-6 cycles. Interval Intensity Time Work* >75% HRR; RPE min Rest 60-70% HRR; RPE min * To add intensity, use power moves, traveling, longer levers, or increase music speed. Anaerobic Interval for Group Fitness Classes Perform 1 set consisting of 5-8 cycles. Interval Intensity Time Work* >80% HRR; RPE sec Rest 60-70% HRR; RPE min * To add intensity, use power moves, traveling, longer levers, or increase music speed. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 9

10 Anaerobic Resistance (Strength) Interval Perform 1 set consisting of 7-12 cycles. Type Intensity Time Work: Resistance Exercise* 60 85% of 1 RM sec Rest: Cardiovascular Activity 60-75% HRR; RPE min * Use tubes, bands, free weights for resistance work. Incorporate upper and lower body movements: squat with bicep curl. Triceps press or extension with a squat or lunge. Upright row with a back lunge. Program Using an Accelerated Interval Client can comfortably walk at 4.0 mph and can jog comfortably at 6.0 mph. Week Work Rest Cycles min-5.0 mph 1 min-5.5 mph 1 min-6.0 mph 3 min-4.0 mph min-5.5 mph 1 min-6.0 mph 1 min-6.5 mph 3 min-4.0 mph min-6.0 mph 1 min-6.5 mph 1 min-7.0 mph 3 min-4.0 mph min-6.5 mph 1 min-7.0 mph 30 sec-7.5 mph 3 1/2 min-4.0 mph min-6.5 mph 1 min-7.0 mph 1 min-7.5 mph 3 min-4.0 mph , 2002 by Exercise ETC Inc. All rights reserved ( ) 10

11 Interval Program for a Sprinter Perform 1 5 sets consisting of 8 10 cycles each. Type Intensity Time Work: Anaerobic Sprints % HRR; RPE secs Rest: Passive Rest Light Walking secs * The distance for the sprints could be anywhere from yards, up to 220 yards. The longer the sprint, the lower the intensity. As the time to complete the sprint moves within the sec. time frame the recovery should be active in order to help dissipate lactic acid. The ratio of work to rest would remain the same, however the number of cycles would be reduced with the sets in the 4-5 range. For middle distances you could alternate 50-yard sprints with yard jogs. Interval Program for a Distance Athlete Perform 2-3 sets consisting of 5 cycles each. Type Intensity Time Work 80-90% HRR; RPE sec Rest: Active 65-75% HRR; RPE min 20 Minute Transitional Program: Walking to Jogging Week Work Rest Cycles 1-2 Jog 30 seconds Walk 90 seconds Jog 60 seconds Walk 60 seconds Jog 90 seconds Walk 90 seconds Jog 2 minutes Walk 1 minute Jog 3 minutes Walk 1 minute Jog 4 minutes* Walk 1 minute 4 * As your client progresses, continue to increase the work interval by one minute while keeping the rest interval constant at one minute. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 11

12 50 Minute Program to Increase Speed for a 10K Week Work/Rest* During regular training run, increase speed for 30 sec. at 10, 20, 30, 40-minute intervals. This is followed by slowing down to regular training speed. During regular training run, increase speed for 30 sec. at 8 minute intervals (8, 16, 24...) This is followed by slowing down to regular training speed During regular training run, increase speed for 30 sec. at 6 minute intervals (6, 12, 18...) This is followed by slowing down to regular training speed During regular training run, increase speed for 30 sec. at 4 minute intervals (4, 8, 12...) This is followed by slowing down to regular training speed During regular training run, increase speed for 30 sec. at 3 minute intervals (3, 6, 9...) This is followed by slowing down to regular training speed During regular training run, increase speed for 30 sec. at 2 minute intervals (2, 4, 6...) This is followed by slowing down to regular training speed. Interval Program to Increase Speed for a 5K Week 1-2 Work/Rest Run hard 200 yards(1/2 around a track) and then a slow 200 yards, repeat for 8 laps. 3-4 Increase to 9 laps 5-6 Increase to 10 laps 7-8 Increase to 11 laps 9-10 Increase to 12 laps Increase to 13 laps 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 12

13 Bibliography Ahmadi, S. et al. (1996). Effect of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Medicine & Science in Sports & Exercise. 28 (4), 450. American College of Sports Medicine. (2000). ACSM s Guidelines for Exercise Testing and Prescription. Philadelphia: Williams and Wilkins. American College of Sports Medicine. (2001). ACSM s Resource Manual for Guidelines for Exercise Testing and Prescription. Philadelphia: Williams and Wilkins. American Council on Exercise. (1996). Personal Trainer Manual. San Diego: American Council on Exercise. Baechle, T. R. (1994). Essentials of Strength Training and Conditioning. Champaign, Il: Human Kinetics. Bompa, Tudor. (1999). Periodization: Training for Sports. Champaign, IL: Human Kinetics. Bompa, Tudor. (1983). Theory and Methodology of Training. Dubuque, IL: Kendall-Hunt. Bruner, R. et al. (1992). Soviet Training and Recovery Methods. Pleasant Hill, CA: Sport Focus Publishing. Burfoot, Amy. (1997). Progressive Training. Runner s World. 31 (3), 46. Fleck, S. and Kraemer, W. (1996). Periodization Breakthrough. Ronkonkoma, NY: Advanced Research Press. Izumi Tabata, et al. (1996). Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2 max. Medicine and Science in Sports and Exercise. 28 (10), Karp, J.R. (2000). Interval training for the fitness professional. Strength and Conditioning Journal. 22 (4), 64. Karp, J.R. (2000). A primer on Periodization training. IDEA Health and Fitness Source. May, 23. Kravitz, L. (1996). Circuits and Intervals. IDEA Today. 14 (1), McArdle, W. et al. (1996). Exercise Physiology-Energy, Nutrition, and Human Performance. 4 th ed. Philadelphia, PA: Lea & Febiger. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 13

14 National Strength and Conditioning Association. (2000). Essentials of Strength Training and Conditioning. Champaign, Ill: Human Kinetics. Smith, Jessica. (2002). Revisiting energy systems. IDEA Health & Fitness Source. 20 (5), 45. Stone,MH. Et al. (1999). Periodization: Effects of Manipulating Volume and Intensity. Part I. Journal of Strength and conditioning Research. 21 (2), 56. Stone,MH. Et al. (1999). Periodization: Effects of Manipulating Volume and Intensity. Part II. Journal of Strength and conditioning Research. 21 (3), 54. Wallman, H. and Rosania, J. (2001). An Introduction to Periodization Training for the Triathlete. Journal of Strength and conditioning Research. 23 (6), 55. Wilmore, J., and Costill, D. (1988). Training for Sport and Activity: The Physiological Basis of the Conditioning Process. 3 rd edition. Dubuque, IA: William Brown Publishers. Yessis, M. (1987). The Secret of Soviet Sports Fitness Training. Arbor House Publisher. 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 14

15 CEC/CEU Test for Interval Training Programs Please choose the best answer. 1. The following benefits are associated with 6. Which program would be most appropriate interval programs except: for your highly fit client who wants to improve A. Increase in both aerobic and his running speed for a 10K race? anaerobic capacity A. Increase his weekly mileage B. Stimulates both the fast and B. Increase speed periodically during slow twitch motor units regular training runs C. Lowers the anaerobic threshold C. Do continuous training at a higher D. B and C intensity for a shorter duration D. Perform interval biking 3 to 4 2. Which type of interval program is based days per week on how the participant feels? A. Aerobic 7. Which of the following is true in regards to B. Anaerobic the frequency of interval training? C. Aerobic/Anaerobic A. Interval training can be used every day D. Fartlek B. Interval training can be done 4-5 days per week 3. Your client is performing work intervals C. Interval training can only be done one at 95% of HRR for 15 seconds followed by day a week a passive rest for 45 seconds. Which energy D. Interval training can be done 2 days system is most likely being challenged? per week A. Aerobic B. Oxidative 8. Which of the following is the most appropriate C. ATP/CP rest/relief time for a client whose work cycle is D. Lactic acid 5 minutes long? A. 30 seconds 4. What is the ratio of work to rest for an B. 90 seconds individual performing 2 minutes of work C. 2 minutes followed by 4 minutes of rest? D. 5 minutes A. 1/1 B. 1/2 9. Which of the following activities would be C. 1/1/2 appropriate during the rest/relief cycle of an D. 1/3 interval program designed to challenge the aerobic system? 5. Your client is biking at an intensity at A. Performing a supine hamstring stretch or near steady state followed by an intensity B. Jogging at 85% HRR below steady state. What type of interval C. Standing to take a heart rate program are they most likely performing? D. Walking at 50% HRR A. Aerobic B. Anaerobic 10. Interval programs are appropriate for: C. Aerobic/Anaerobic A. All levels of fitness D. Fartlek B. Athletes only C. Everyone except special populations D. Athletes and very fit clients 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 15

16 11. Interval programs differ from continuous 16. Your client wants to perform interval training programs in that: for a total time of 20 minutes. He will do 10 cycles A. The duration is longer using a 1/3 ratio. The work and rest time are: B. The duration is shorter A. Work-15 seconds, rest-45 seconds C. The intensity varies throughout B. Work-20 seconds, rest-60 seconds the workout C. Work-30 seconds, rest-90 seconds D. The intensity remains the same D. Work-40 seconds, rest-2 minutes throughout the workout E. B and D 17. Which of the following is true regarding work/rest time and the number of cycles? 12. Interval training allows for a more effective A. The shorter the work/rest time, overload to the heart. This results in: the greater the number of cycles A. Greater contractility B. With shorter work/rest times, the B. Increased stroke volume number of cycles are less C. Increased cardiac output C. Work/rest time does not affect D. All of the above the number of cycles E. B and C D. Work/rest time is equal to the number of cycles 13. Which of the following clients would benefit most from an aerobic interval 18. Which of the following is/are true in regards program? to an interval program designed to challenge A. A 68-year-old female whose the aerobic system? goal is to increase cardiovascular A. The work time will be longer compared fitness to programs that challenge the other B. A competitive 10K runner whose energy systems goal is to improve race time B. The work time will be shorter compared C. A 42-year-old deconditioned obese to programs that challenge the other male whose goal is to lose weight energy systems D. A and C C. The rest will be passive E. All of the above D. B and C 14. Your client is performing anaerobic intervals. 19. A client performing intervals in which the work You would expect his/her RPE on the 6-20 scale intensity is approximately 85%-100% of Heart Rate to be: Reserve (HRR) would be challenging the: A. 17 A. Aerobic System B. 15 B. Oxidative System C. 12 C. Anaerobic System D. 8 D. Slow Twitch System 20. During interval training, an active rest 15. Rest for a client performing anaerobic following high intensity training may be intervals which challenge the ATP/CP a benefit because system should be: A. It will help to keep the heart rate A. Active elevated B. Passive B. It will help to dissipate lactic acid C. Active or passive C. It will allow more energy to be D. None of the above supplied through the oxidative system D. It will allow more energy to be supplied through the glycogen system 1998, 2002 by Exercise ETC Inc. All rights reserved ( ) 16