Basic Principles of Interval Training

Basic Principles of Interval Training

Interval Training

 

SEALs need to concentrate on swim training that will enhance endurance: interval

swim training will allow this to happen. Interval training sets (for both strength and

endurance) are generally comprised of repeated swims lasting 45 seconds to 4 minutes.

Basics of interval training include the following:

• Swim at a slow to moderate pace for five to ten minutes to warm-up muscles
  and cardiorespiratory system.
   
• For anaerobic training, sets should be performed until repeat times can nolonger be held. There is no magical number of repetitions for a set, but thedistance is typically 50 to 100 meters, or a time of about 45 seconds.
• Swimming at a prescribed intensity pace for as long as possible is most
  important. When desired pace can no longer be sustained, the set should be
  terminated.
• Work:recovery ratios play an important part in the type of adaptation that
  occurs. A 1:1 work:recovery ratio would be to swim 45 seconds and rest 45
  seconds, whereas a 1:2 ratio would be to swim 45 seconds and rest 90 seconds.
• To stimulate endurance adaptations, recovery intervals between repetitions
  should be less than 30 seconds. For maximum benefit, it is best to keep the
  interval less than 15 seconds.
• For anaerobic adaptations to occur, recovery intervals should be in excess of
  one minute and up to at least twice the duration of the repetition swim. These
  effects occur independent of the repetition distance or pace.
• The longer the rest interval, irrespective of the distance being repeated, the
  greater the use of the anaerobic system. With long rests, it takes considerably
  longer for the aerobic energy system to be reactivated. Short rest intervals
  keep the aerobic system functioning, particularly during initial recovery.

Interval training is the backbone

of a swimming workout.

 



 

Figure 5-2 illustrates how the different energy systems can be trained in an interval

workout. Swim 1 is a hard effort, short distance and a lot of rest; this type of effort builds

the anaerobic (CP) and transitional (Lactate-CP) energy systems. The second swim consists

of fewer sets at a longer distance and with shorter rest intervals; this swim would challenge

the aerobic system.



 









  

Principles of Physical Training

Principles of Physical Training

Specificity of Training

This principle refers to the training-induced adaptations in metabolic and
physiologic systems which are specific to the type of exercise. For example, running will
increase physical fitness but it will not increase swimming performance and vice versa.
Thus, it is important to train muscles involved in a specific type of exercise to realize
greater performance benefits.

Individual Differences

Responses to a particular training program can vary from one individual to another.
According to this principle, exercise programs should be individualized to meet the training
requirements and physical capacity of each person.

Detraining

Regular exercise is necessary to maintain fitness. Beneficial effects of exercise are
gradually lost or reversed after a few weeks off from training. This deconditioning or
detraining effect will be discussed later in next article.
Because of the nature of your missions it is imperative that you develop all aspects
of physical fitness: strength, speed, flexibility, and endurance. Therefore, it is important for
you to consider your training in terms of the FITT principle.
FITT = Frequency, Intensity, Time & Type
All four aspects of the FITT principle must be included to achieve the most benefit
from your training program. Number and intensity of workouts is important as is the time
spent exercising and cross training (next articl). Information on how to determine your

training intensity is provided next.
Determining Your Training

Heart Rate

When reading the training methods presented in this chapter and throughout this
guide, you will come across references to exercise intensity. Intensity is the rate at which
exercise is performed. If you work out in a gym you may have used an exercise machine
that monitors exercise intensity. A quick and easy method for measuring the intensity of
your workout is by measuring your heart rate and checking to see if you are within your
target training zone (see next article).
12 Overview of Physical Fitness
Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial
artery (wrist) for 15 seconds; multiply this value by four to get your heart rate in beats per
minute. Compare this heart rate value to your target training intensity. If your heart rate is
too low, increase the intensity of your workout. If it is too high, reduce the intensity
slightly.

Your target training heart ratecan be calculated as follows:

Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial

artery (wrist) for 15 seconds; multiply this value by four to get your heart rate in beats per

minute. Compare this heart rate value to your target training intensity. If your heart rate is

too low, increase the intensity of your workout. If it is too high, reduce the intensity

slightly.

Your target training heart rate

can be calculated as follows:

To maintain aerobic conditioning, exercise should be performed at a heart rate

between 70% and 90% of your maximal heart rate (Max HR).

Remember, this is only an estimate of
your maximal heart rate.

Depending on your particular “physiology” and physical conditioning, your Max

HR could be higher than what you derive from this equation. However, this is the way it is

routinely estimated.

To calculate 70% and 90% of your Max HR, multiply Max HR by 0.70 and 0.90,

respectively. This is your target training intensity zone or the range within which your heart

rate should be while working out. Figure 1-2 presents an example of how to calculate your

desired training heart rate by this method.

Max HR in beats per minute = 220 - your age (years)

To calculate 70% and 90% of your Max HR, multiply Max HR by 0.70 and 0.90,

respectively. This is your target training intensity zone or the range within which your heart

rate should be while working out. Figure 1-2 presents an example of how to calculate your

desired training heart rate by this method.

Calculate your target training heart rate zone using the formula provided above or
use the chart shown in Figure 1-3. It is important to note that maximal heart rates tend to
be lower during swimming and arm exercises. For these activities you should subtract 13
from your maximal heart rate to before obtaining your training heart rate. An example of

this is shown in Figure 1-4.

Principles of Physical

Principles of Physical

Training
The goal of any training program is to improve performance. You are unique in
terms of your excellent physical condition and your dedication to further enhancing your
fitness. The four principles that apply to all physical training programs are discussed next.

Overload

According to this principle, exercise must be done at a higher level than usual to
bring about various training adaptations. Once the body has adapted to the higher level of
exercise it will function more effectively and efficiently. The overload can be obtained
by manipulating various combinations of exercise frequency, intensity, duration and
type of exercise. Increasing intensity, duration and frequency can be helpful for running,
cycling or swimming, and increasing resistance and repetitions can improve strength
training.