Cycling Interval Training

Interval training is a physical training format where the body is put through alternating periods of very strenuous physical exercise and low-intensity exercise or rest. It's touted as one of the most effective ways to lose weight fast, even more so than continuous exercise at a moderate intensity for the same duration.

It can be applied to multiple types of cardiovascular exercises - running, rowing, swimming, and cycling are all suitable to be adapted into this kind of routine. Cycling interval training is particularly effective as an intensive lower body workout, along with cardio benefits.

There are a few important things to remember whenever you start interval training routines. The basis of this method is achieving a VO2 max interval interspersed with low intensity or rest. A VO2 max interval is basically a period where you are exercising at maximum output with maximal oxygen intake.

Therefore, to achieve maximum results, the periods of high-intensity cycling must be at intervals where you push yourself as hard as possible. The intensity of this also means that your body needs to be able to rest enough to recover. A 48-hour recovery period is recommended between two sessions.

To even attempt this program for cycling, your fitness levels need to be pretty good. It may be difficult to figure out what your maximum capacity is; and achieving maximum capacity will mean pushing yourself through a good deal of pain.

It's a good idea to use a heart rate monitor so that you can figure out your peak heart rates, and aim to achieve at least 80% and sustain it through the high-intensity intervals. You can determine your intervals on the basis of speed, duration, or distance - any of the three at VO2 max will get you the desired results.

Always start out your routine with warm-up exercises so that your muscles get a chance to prepare for the beating they're going to take. To begin with, start with four to five minutes of warm up, then one minute of high intensity, followed by two minutes of low intensity.

During the recovery period, you should be pedaling at a speed that is comfortable to maintain. Repeat these 'sets' six to eight times. Once you play around with the combinations, you'll be able to figure out how long you can sustain your VO2 max interval, and figure out what speed and duration works for you.

(your legs and lungs will let you know in case you don't have a heart rate monitor). As your body gets used to this routine, try the high-intensity interval, but keep the recovery period the same.

This routine is used in workouts by coaches for professional athletes and sports training because of the many benefits it offers. It can also function as an endurance workout, which is important for sports persons in training. The following are some of its many advantages:-

• It's a high-intensity cardiovascular workout, so it's good for heart health and for improving lung capacity.
• It increases stamina, and is one of the best methods of endurance training.

• It helps you identify your personal abilities and limits, and by pushing yourself past these, it increases your pain threshold.
• This is an advanced training program that will keep you in peak physical condition.

Cycling interval training is not only for professional cyclists. If your fitness levels are good and you're looking to up the ante, this is one of the best ways to do it. Set new goals, push yourself to achieve them, and you'll be very happy with the results!

Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert medical advice.