Lactic Power Intervals: A Quick Guide
Arun Mahendran
?? Growth at Trebound & Monk Mantra | ?? SEO Strategist | ?? Growth Marketer | ?? Marketing Science | Webflow Devotee | ? Fractional CMO | Reforge'24 | Harvard Business School - DMS | London School Of Business
Lactic power intervals are a type of exercise that helps your body get better at handling intense physical activity. When you work out hard, your muscles produce something called lactic acid. This can make you feel tired and sore. Lactic power intervals teach your body to handle this lactic acid better, so you can stay strong for longer.
How Lactic Power Intervals Work
1. Short, Intense Efforts: You do short bursts of really hard exercise, usually for 20 seconds to 2 minutes.
2. Pushing Limits: The exercise is tough enough to make your muscles feel the burn.
3. Rest Periods: After each burst, you rest or do light exercise to recover, but not completely.
Benefits of Lactic Power Intervals
1. More Power: Helps your body produce energy quickly for short, intense activities.
2. Better Endurance: Improves your ability to keep going even when you feel tired.
3. Faster and Stronger: Makes you better at sports that need quick bursts of speed and power.
4. Healthier Heart: Contributes to overall fitness and cardiovascular health.
How to Do Lactic Power Intervals
1. Warm-Up: Start with 10–15 minutes of light exercise to get your muscles ready.
2. Work Intervals: ?—?Exercise really hard for 20 seconds to 2 minutes. ?—?Rest or do light exercise for 1–3 times the length of the work interval (e.g., if you exercise for 1 minute, rest for 1–3 minutes).
3. Repeat: Do 4–6 intervals in a session. Increase the number of intervals as you get fitter.
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4. Cool-Down: Finish with 10–15 minutes of light exercise to help your body recover.
Example Workout
1. Warm-Up: 10 minutes of light jogging or cycling.
2. Intervals: ?—?Sprint or cycle hard for 1 minute. ?—?Walk or cycle slowly for 2 minutes. ?—?Repeat 4–6 times.
3. Cool-down: 10 minutes of light jogging or cycling.
Safety Tips
1. Pay Attention to Your Body: Start slowly and increase intensity as you get used to it.
2. Good Form: Make sure you’re using the correct form to avoid injuries.
3. Stay Hydrated: Drink plenty of water before, during, and after your workout.
4. Get Advice: If you’re new to intense exercise or have health concerns, talk to a fitness expert or doctor first.
Doing lactic power intervals can make you stronger and help you perform better in physical activities.
Source: Arun Mahendran