Add Tempo to Your Training to Optimize Performance

The Benefits of Tempo Training:

Tempo training improves your performance by increasing your metabolic rate and improving your cardiovascular system. You will have better stamina during long workouts or races. You will also improve your ability to recover from hard physical activities like running, cycling, swimming etc. Tempo training increases the speed at which you train because it makes you work harder and faster than before.

How to Do Tempo Workouts?

You need to perform your cardio exercise at a pace that suits you best. If you are not used to doing fast paced cardio exercises then start with walking at first and gradually increase the speed of your walk. Try jogging if you are not used to running yet. When you feel comfortable with your jog, do some interval training where you run at different paces. For example, run two minutes at a moderate pace and then rest for one minute and repeat three times. Then increase the time between intervals to five minutes.

When you are done with these types of workouts, you can try doing them on an empty stomach. If you eat something after your workout, it will make you hungry again so keep eating until your hunger goes away. This will improve your body’s ability to burn fat and use it as energy.

If you run or do cardio while standing on your feet, always wear the right kind of shoes like running shoes. A good pair of shoes are more important than you may think so never skimp in this department. In fact, you are better off spending a little more on good running shoes if you will use them only for running.

There are two types of running shoes available in the market. You can choose between motion control and stability. Your running style will usually dictate which kind you need but it’s always best to try them both to see which feels best for you.

After a hard tempo workout, your muscles need time to rest so don’t make the mistake of working them again the same day. This is especially important if you do interval training because your body needs time to recover from the shock.

After your muscles have rested, it’s a good idea to stretch them. If you have been doing intense interval training then I suggest that you do static stretching after your run to prevent muscle tears or strains.

If you want to continue running for fun and fitness, tempo training can make your next race a lot of fun because it will improve your time significantly. Just remember to vary your training so your body doesn’t get used to it and take time off your race times.

Add tempo to Your Training to Optimize Performance

Aerobic exercise is a type of physical exercise that involves continuous and regular rhythmic movements of large muscles in the arms, legs or trunk. The word “aerobic” is formed by combining the terms “aeration” and “oxygen”. It requires the presence of oxygen and refers to the utilization of oxygen in cellular respiration. This is in contrast to “anaerobic” which refers to a type of physical exercise that does not require oxygen and instead uses an alternative fuel.

The main purpose of adding aerobic training to your workouts is to increase your cardiovascular or cardiorespiratory endurance. There are two advantages to this. The first one is that your endurance will increase and you will be able to do more without getting tired. The second advantage is more long-term and it’s based on a simple fact: the more you exercise your cardiorespiratory system, the more blood and oxygen will reach your muscles and the more fat you will burn even at rest. This translates into a longer life because your body will produce less toxic by-products and you will have less problems with obesity.

Add Tempo to Your Training to Optimize Performance - gym fit workout

The ideal way to guarantee that you will get all the benefits of aerobic exercise is to do it regularly and make it part of your lifestyle. The thing is, in order for this to happen, you need to make sure that you enjoy it. Otherwise, you will be less likely to stick with it and this is why walking is often recommended as an excellent form of aerobic exercise because almost anyone can do it at any age or fitness level.

Sources & references used in this article:

Optimizing power output by varying repetition tempo by RR Pryor, GA Sforzo, DL King – The Journal of Strength & …, 2011 – journals.lww.com

Placebo Power: The Placebo Effect and Athletic Performance by C Marker – breakingmuscle.com

A personalized music system for motivation in sport performance by G Wijnalda, S Pauws, F Vignoli… – IEEE pervasive …, 2005 – ieeexplore.ieee.org

Physiological and performance adaptations to high-intensity interval training by MJ Gibala, AM Jones – Limits of human endurance, 2013 – karger.com

The kinetic characteristics of the bow arm during violin performance: an examination of internal loads as a function of tempo by P Visentin, G Shan – Medical problems of performing artists, 2003 – go.gale.com

Performance enhancement training through neurofeedback by SL Norris, M Currieri – Introduction to quantitative EEG and neurofeedback, 1999 – Elsevier

Impact of training intensity distribution on performance in endurance athletes by J Esteve-Lanao, C Foster, S Seiler… – The Journal of Strength & …, 2007 – academia.edu

On tempo tracking: Tempogram representation and Kalman filtering by AT Cemgil, B Kappen, P Desain… – Journal of New Music …, 2000 – Taylor & Francis

Andante, Allegro o Silenzio: An Examination of Background Music Tempo on Facial Emotions, Electrodermal Responses, and Reading Task Performance by M Moreno – 2020 – tspace.library.utoronto.ca