Research indicates that endurance improvements and muscle fatigue are impacted by the neuromuscular system’s ability to respond to a buildup of hydrogen (which interferes with calcium diffusion) and increased acidosis (lactate). Combined thresholds of hydrogen and lactate define the highest exercise intensity level that can be achieved. This occurs when the production and removal of these byproducts are equal. The efficiency of this process is the single most important indicator of exercise intensity that an individual can sustain over time (Kravitz).
Interval training is a combination of cardiovascular and resistance exercises designed to increase cardio-respiratory capacity and muscular endurance. Rather than train at maximum intensity levels for aerobic endurance or strength gains, the goal of an interval format is to combine shorter bouts of aerobic conditioning and strength training intervals performed at sub-maximal intensities or below hydrogen/lactate threshold levels. Carefully timed intervals ensure appropriate recovery to work ratios to prevent fatigue and overuse.
The major goals of most exercise programs are to improve cardiovascular, metabolic, and skeletal muscle function in the body. For years, continuous aerobic exercise has been the chosen method to achieve these goals. Steady-state aerobic training yields beneficial cardiorespiratory adaptations. However, a large body of evidence demonstrates that short bouts of increased intensity yield multiple benefits. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. A variety of options exist to implement interval training into a group training class. BOOM MUSCLE has a specific interval training protocol designed specifically with the older exerciser in mind.