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Interval Sprint Training
Interval training on the VersaClimber is achieved
by repetition of: sprinting...resting... sprinting (as is
the case for most sports).
By increasing the speed and the stroke length of each step,
the cardiovascular system becomes accustomed to extremely
strenuous exercise and recovery to a resting state again.
Click HERE to view
a PDF file of a recent article featuring Interval Training
on a VersaClimber that ran in Training & Conditioning
magazine.
Resting (short,
slow steps 4-6 inches)
Sprint (all out
sprint 5-15 seconds)
Recovery (return
to short steps 4-6 inches)
At first, interval training should consist of short sprints
(5-10 seconds) followed by a sufficient recovery period. To
recover, reduce your step height down to 4"-6" stroke while
breathing deeply. The recovery period should last as long
as it takes for your heart rate to return to its lowest target
range rate (depends on age, weight and training level).
Once the heart rate as recovered, the next interval sprint
takes place. This is repeated as many times during 10 minutes.
Interval training should begin with 5-10 minutes of "warm
up" and end with 5 minutes of "cool down".
Why should an athlete use the VersaClimber over other exercise
equipment? When athletes use steppers, treadmills, and ellipticals
they fail to train upper body simultaneously; with limited
range of motion and speed. Additionally, the VersaClimber
has no top end limitations; meaning when you ready to go for
an all out explosive sprint, the VersaClimber will not hold
you back.
Interval training is a training method for the
athlete who wants an advanced workout to increase their anaerobic
fitness level. The purpose of interval training is to provide
periods of very high intensity anaerobic activity, separated
by periods of low intensity aerobic recovery. By continuously
changing the climber speeds (workloads) during a training
session, your heart rate will range between the high and low
levels of your target heart rate zone, thus conditioning the
body to high intensity workloads.
The Versaclimber involves exercising the entire body simultaneously
and therefore you should workout for at least 6 to 8 weeks
at an aerobic pace before attempting interval training. Once
you are comfortable with an aerobic workout of at least 30
minutes long you can begin interval workouts.
Interval training on the Versaclimber is achieved by the repetition
of sprinting, resting, and sprinting. By increasing the speed
and the stroke length of each step, the cardiovascular system
becomes accustomed to extremely strenuous exercise and recovery
to a steady state. An example would be running a hill and
then returning to the bottom, walking and breathing deeply.
At first, the work intervals should consist of short sprints
(3-5 seconds) followed by a long recovery period. To recover,
a short 4-6 inch step height is taken at a greatly reduced
climbing speed, while breathing deeply. The recovery period
should last as long as it takes for your heart rate to return
to its lowest target range.
As you become better conditioned, the working interval time
should be increased, while the recovery time between each
work interval will become shorter and shorter.
These achievements indicate an improvement in cardiovascular
recovery conditioning. Remember to always warm-up for a minimum
of 10-15 minutes on the Versaclimber before beginning interval
workouts. It is also very important to continue climbing during
recovery periods and to gradual cool down 5-10 minutes after
your workout.
Interval Example:
Interval Workout for 150 LBS.
25 Year Old Healthy Male, Using 65% of Maximum Heart Rate
As Recovery Heart Rate. 220 - 25 = MHR x 65% = 127
0 - 15 MIN Warm up to heart rate of 127 beats per min. (bpm)
minimum.
15 - 20 MIN Perform 3-5 sec. sprints. Allow heart rate to
return to 127 after every sprint.
20 - 25 MIN Maintain heart rate of 127
25 - 30 MIN Perform 3-5 second sprints. Allow heart rate to
return to 127 after every sprint.
30 - 35 MIN Cool down to heart rate of 127
Nothing Beats a VersaClimber — It's
Total Body, It's Effective, It's Space Efficient & It's
Made in the USA!
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