This article has appeared previously with Equestrian Life. To see what is in our latest issue, please click here.

WEEK 4

Not all riders get to do the miles in the saddle that burn enough calories to effect their weight or significantly improve their cardiovascular capacity. So for those of you looking to shed some kilo’s or last longer under pressure in the saddle, I thought we would discuss some interval cardio training.

What is interval training?

Interval training is a broad term, but basically it is a type of discontinuous training that involves medium/high intensity exercises broken up with periods of low intensity exercises or rest. It is effective for cardiovascular build up and helpful for weight loss because of the metabolism boosting effects of high intensity intervals.

How does interval training affect your body?

Interval training works on aerobic and anaerobic energy systems. During the high intensity bursts the body uses the anaerobic energy system, using energy stored in muscles as fuel. During lower intensities the body uses the aerobic energy system, at this time the body uses oxygen to convert stored carbohydrates to energy. Anaerobic energy system works without oxygen, but has a by-product, lactic acid. It is widely appreciated that performing high intensity intervals that produce lactic acid during training, helps the body adapt to dealing with lactic acid, thus burning lactic acid more efficiently during competition. For riders this means we can work at higher intensities for longer periods of time before fatigue or muscle pain slows us down.

This type of training is probably most effective for Eventers and Show Jumpers during the Cross country and show jumping phases, but still beneficial for Dressage as well, especially for those of you that hold your breath for the entire test?

Another great benefit to training in this way is it allows you to increase the intensity without over training or burning out.

Some examples of interval training include:

- 2-4 km job with 45 seconds of speed skipping (with skipping rope) every 200 metres, you can do this anywhere just carry the rope in your hand or around your neck.

- 2km jog with intervals of 50m sprint every 200 metres.

- 1 min sprint intervals, 2 min walk. Repeat 10 times.

- On a stationary bike or your mountain bike. 2 min at cruise pace then 1 min at sprint x 20-30 repetitions.

Using this simple idea you can make any combinations you like. You can also use this method for your resistance training. Choose your exercises, use a 30sec. on/10sec. off, or 20sec. on/ 20sec. off rate, and then go hard for the on phase and then rest for the other.

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