How to determine your perfect holiday periods in interval training

Formula by which to calculate the rest periods in interval training, simply do not exist, as all depends on our physical condition at the moment, the level of training, and even what you decide to eat before a workout. Sometimes enough to restore one minute, and sometimes need a long rest. How to choose the perfect option for the "here and now"?

Coach Jenny Hadfield (Jenny Hadfield) advises using a strategy based on vacation: instead of to determine the time or distance, you need to rest (for example, 1 minute to walk leisurely pace or walk at 500 meters), it is better to focus on domestic body sensations.

Phase of your holiday directly affect the quality of the exercises, as well as the recovery time after the workout. The less we give ourselves time to recover during the rest of the intermediate, the less power we will have to exercises (or running), the slower will be the body's recovery after the training.

Rest intervals do not necessarily have to be the same. As a rule, the closer to the end of the workout, the more time you need to relax, and it is quite normal.

How much time will you need to rest, not only depends on your age, gender and fitness level (all this just might fit in formula), but also on how much you slept before training day, how you feel, and even the fact that you have chosen as a snack a few hours before training.

In addition, should pay attention to heart rate and respiratory rate. With a heart everyone has a limit, but it is desirable that the heart rate has dropped to at least 160 beats per minute (For more advanced - and to 130-140), and his breathing was quiet and you could easily make a full breath. You should see the feeling that you are in control of your breathing and ready to adjust it for the next breakthrough.

practical recommendations

adjustment

When you tune into your body and you can feel the changes that occur in it, you will be able to determine when to rest need to move a step, and when enough light jogging. The ability to feel the difference can help you run faster in each interval, because the quality of the recovery phase depends on the quality of your speed and performance.

Identification of strengths and weaknesses

In determining the strengths and weaknesses will help you the best statistics, which are in every sports application. Analyzing the data, you will be able to understand what the holiday is the best for your body. Moreover, the negative changes, when the body needs more recovery time than usual may indicate overtraining or illness.

Individual approach to training

If you are working with a trainer, he certainly builds a workout based on your fitness, unlike sports applications that are variants of the average. But even if you are working with a coach is sometimes necessary to depart from the prescribed norms and follow your inner feelings, because among all sports calculators and formulas for perfect efficiency and effectiveness is that training that fits your body during this particular day it performance.

We got a new version of interval training? Then the first time, watch your breathing and heart rate, and let your body tell you how much time he needs to recover. After a few workouts with the new version can be taken for statistical analysis and selection of the optimal time to rest.