Interval training 2 | Anaerobic training

Interval training 2

For example, if you only run 40 km per week, you can split your interval training into a 2-2 system, because you only have to run 4 times 1000 meter intervals. The 1000m distance can either be done on a running track or you can mark yourself 1000m in a park or on a road. It is especially effective if you have to run the last 400m slightly uphill.

This automatically brings you into an anaerobic training area. In addition, you can do a variable recovery training, where you run a 400m interval that is a little faster than the 5 km competition time. The interval should be as long as the time of the exercise.

A second recovery interval is run at the same speed, followed by a six to eight minute break. Now two more intervals are run at the same speed as before the break, followed by another six to eight minute break. This change is carried out until one is exhausted or until the ten percent mark is reached.

Anaerobic training in weight training

Anaerobic training can also increase strength and muscle mass and is therefore also used by strength athletes and bodybuilders. Anaerobic training can significantly increase performance during short intensive workouts lasting up to two minutes. In strength training, resistance to muscle contraction is used to increase anaerobic endurance and muscle size.

Anaerobic strength training increases heart minute volume and heart muscle size, which allows the heart to beat more strongly. In professions such as policemen, soldiers or firefighters, aerobic training is not sufficient to always meet the demands of the job. Therefore anaerobic training, in whatever form, is an important contribution to a balanced level of performance.

Disadvantages of anaerobic training

Anaerobic training also has disadvantages that should not be ignored. Anaerobic training relies exclusively on sugar as a source of energy. Sugar provides energy quickly and is easily transported into the muscle cells.

Furthermore, anaerobic training leads to the production of performance-inhibiting metabolic waste products, also known as fatigue substances. Lactic acid and lactate are such metabolic wastes and, above a certain concentration in blood and muscle, cause performance to drop and the muscle to eventually cramp because it contains too many fatigue substances. After a highly anaerobic training the recovery time is comparatively longer, because the loads are maximum and therefore the recovery takes longer than with an aerobic training.

If this longer recovery time is not adhered to, performance losses or injuries can occur in the long run. In addition, the cardiovascular system may be overtaxed due to the high loads if the training is used too frequently. This can then also result in a loss of performance or myocarditis or similar. In addition, there are factors such as a possible weakening of the immune system and an increased stress factor, both of which can also occur as a result of too frequent anaerobic training.