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There are many different and varied ways to interval train. You can sprint very fast and then walk. You can try sprinting very fast and then slow down to a jog. You can sprint for just a few seconds or, by slowing down a bit, go for three or four minutes. Similarly, the rest periods between sprints can be brief or extended. By changing the four components of interval training (intensity of sprint, duration of sprint, intensity of rest, duration of rest) an athlete can train the specific energy system he needs to develop for his sport.

To become a better sprinter, for instance, you need to train the creatine-P system by doing hard short sprints followed by long walks. The sprinter needs to be completely aerobic, breathing comfortably, before his next sprint so that ATP and creatine-P are fully restored. The muscles say, "If he's going to sprint that hard, we have to make more ATP than normal between the sprints." They can do that only if the rest period is completely aerobic. We call this a "rest" recovery.

A basketball player, tennis player, soccer player, or middle-distance runner wants to train his lactate system. Think about the way these athletes play. Sometimes they sprint all out, and sometimes they trot comfortably. They need to train in such a way that the lactic acid buildup is delayed. To do this, they need to slow down only to a jog, a "work" recovery that doesn't quite get their breath back, then sprint again before they have completely recovered. Their ATP and creatine-P are only partially replenished, so the next sprint uses more of the lactate system for energy. As you get fitter the muscles learn to handle greater and greater loads of lactic acid with less fatigue.

Finally, the endurance athlete can also benefit from interval training in developing his aerobic system. Since wind sprints are inherently anaerobic, you may be wondering, "How can you train the aerobic system by doing anaerobic work?" The answer is that aerobic enzymes increase in response to the tasks required of them during recovery. During recovery, aerobic enzymes not only replace ATP and creatine-P, they also process lactic acid. The enzymes say, "If he's going to sprint every now and then, we need to grow so that we can make new ATP faster and get rid of lactic acid faster."

In other words, the aerobic enzymes increase in response to anaerobic stress. But, they only function under aerobic conditions. Therefore, to develop the aerobic system, the athlete must exercise aerobically during the recovery period. The neat thing about training the aerobic system with wind sprints is that one of the other two systems gets trained as well. If you slow down to a jog during recovery, the lactate and aerobic systems are trained. If you slow down to a walk so that your breath comes back more quickly, the creatine-P and aerobic systems develop. In either case, don't do the next sprint until you are completely recovered from the last.

To recap, just remember these two rules:

1. If you are training to be a sprinter or a long-distance runner, you need to completely get your breath back during the rest periods.

2. If you are training for middle-distance and stop-and-go sports, you should not get your breath back completely during the rest periods.

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A website dedicated to showing people what is true fitness

7 Six Pack Abs Tips To Build Muscle Fast

Many women find that the most attractive part of the male body is the beautiful definition of six pack abs. Six pack abs are not only sexy, but are a symbol of a fit and healthy man.

Women are instinctively drawn towards physically fit men. So it's no wonder that in every gym, you will see men of all ages doing crunches, leg raises and sit-ups religiously in the hope of obtaining the much coveted six pack abs. Unfortunately, most men will never get to see their finely defined abdominal muscles because they tend to sabotage their progress.

The seven six pack abs tips below will make sure you don't become your own worst enemy in your quest for ripped abs:

1. Avoid Fast Digesting Carbohydrates. Fast carbs spike insulin, which halts fat burning and boosts fat storage, particularly on top of your abs. Carbs to avoid our white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruit, vegetables, quinoa, legumes and brown rice. One exception: You can eat fast digesting carbs right after workouts when they'll be put to work at boosting muscle recovery and growth.

2. Include Isometrics. I like to refer to this as the ab vacuum. Essentially, this means flexing your abs and holding that position. To do this, tense each muscle for 6-10 seconds, then relax for 6-10 seconds. Repeat for 10-20 sets. This is a great way to hit your abs while sitting in your car, on your couch or at your desk.

3. Remember To Breathe. When you perform an ab exercise such as a crunch, exhale when you reach the finish or top position. This is important because it helps you better contract your abs. Holding the position for a second or two will maximize muscle-fiber involvement.

4. Don't Stop. You typically train in specific rep ranges, such as 8-10 or 12-15 reps per set. Yet when doing bodyweight ab exercises, you can't alter the weight to match a predetermined number of reps. Therefore, rather than doing crunches or hanging leg raises for a set number of reps, do as many reps as possible until you come close to failure.

5. Use Weights. Ab muscles are just like biceps, so they need definition and separation to stand out. Include some weighted movements in the 8-10 rep range for optimal ab development.

6. Don't Do Abs First. The abs, obliques and transverse abdominis work together to stabilize the core, which allows you to produce greater force. Training abs first fatigues them, which lessens your core stability and weakens your base, as well as your ability to generate force. Therefore, you should end your workout with abs training to ensure optimal performance in other areas of your workout.

7. Train Your Abs At Different Speeds. When conducting abs routines, change up your rep speed from slow and controlled to fast and explosive, allowing you to utilize more fast-twitch muscle fibers to build more power, strength and size. The fast reps will help recruit more muscle fibers in the midsection and turn the crunch, which targets the rectus abdominis into an effective oblique exercise.

Ladies love hard bodies. These six pack abs tips will help you lose belly fat and show off your six pack abs with a slim waistline to boot. Click the link below for additional free tips on building a lean, mean attraction machine.

About the Author

Click here to download your free six pack abs tips to help you quickly develop your six pack abs. There is no longer an excuse to waste time on yet another workout that doesn't produce your desired results. Discover the key to getting lean and ripped today at http://intenzathletix.com/fitness/six-pack-abs.htm.

Does Lexus use the same failure-prone sensors e.g. wheel speed, ABS, DSC as Mercedes, BMW and Audi?

Over engineered, failure prone wheels speed sensors, dynamic stabilization sensors, ABS sensors have all failed on my BMW. Nothing is wrong with the car. The sensors are faulty, expensive to replace and worthless in a warm place like Florida.

Does Lexus put this crap on their cars too or is it a classic German overly complex thing?

no. there's a reason why some Mercedes report 10x the number of problems as certain Lexus do

Prepare For the Big Match With Volkswagen's Latest Tiguan Model
MILTON KEYNES, UNITED KINGDOM – May 4, 2010: Volkswagen is set to launch a new model into the Tiguan range – the Match. Although a familiar name in the Polo, Golf and Touran model ranges, it’s the first time the Match name has been applied to the Tiguan.

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