What exactly is interval training?
Interval training is an exercise designed to provide significant slimming results, which are frequently attributed primarily to aerobic training.
Interval training is classified as a semi-aerobic activity in which short intervals of higher intensity exercises or sporting techniques that raise the heart rate are alternated with low intensity exercises that are useful for reducing the amount of physical effort without making a complete recovery, resulting in a decrease in heart rate.
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Because the heart rate is the reference parameter for the interval training technique, it is sufficient to alternate activities that allow you to achieve the anaerobic threshold with periods of active recovery in the aerobic threshold. Because this is a strenuous workout, it is advised to limit yourself to three interval training sessions per week and not to exceed 30 minutes of activity.
The ideal method to do interval training is with a heart rate monitor, which detects your heart rate.
Interval training is a simple practise that can be used in many sports, both in the gym and outside.
The Advantages of Interval Training
Interval training boosts cardiovascular activity and anaerobic threshold: sustaining high levels of intensity throughout exercise enables you to lose weight while also improving resistance and speed performance.
Training intervals that alternate between a lot of work at high intensity (80-90% of your maximum heart rate) and a lot of work at medium-low intensity (when you do not exceed an intensity between 55-70% of your maximum heart rate) can increase the capacity of blood flow in the muscles, which improves lactate disposal from the circulation.
Additionally, the high and low intensity interval exercise produces efficient fat reduction by increasing metabolic rate and burning fat-derived calories.
Who is interval training appropriate for?
Interval training is advised for trained persons who wish to increase their physical performance or sports since it comprises of significant heart rate intensity peaks during training, effective for providing a jolt to the body and generating the intended consequences. Beginners might begin with functional training or circuit training.
What fields may it be used in?
Interval training may be used in a variety of fitness and sports activities.
Considering as the main goal the time spent on the intensity fluctuations (high and low) of the heart rate, numerous workouts can be performed in an interval training session, space-time variations, targeted and aimed at improving physical and sports metrics defined.
Treadmill for interval training
Examples of Interval Training Workout Structure:
Walking outside or on a treadmill
Beginners are the appropriate level.
Step 1: A 5-minute warm-up stroll.
Step 2: Do a 5-minute medium-to-fast walk to keep inside the aerobic threshold (60/70% FCM).
Step 3: Jog or walk for 40/60 seconds (flat or uphill) to attain the anaerobic threshold (80/90% FCM).
Steps 2 and 3 should be repeated five times. After the interval workout, take a few minutes to cool down (gentle walking until the heart rate decreases).
This method can also be used for stationary bike or cycling training.
Jogging on the treadmill or outside Level: advanced
Step 1: Walk briskly for 5 minutes to warm up.
Step 2: Run 1km level or uphill (60/70% FCM).
Step 3: Do a 300/400m flat sprint (80/90% FCM).
Steps 2 and 3 should be repeated until you achieve the pre-set training time. Finish with a slow jog until you can walk and your heart rate has dropped.
This method can also be used for stationary bike or cycling training.
All sports and fitness regimens may benefit from interval training.
After a brief warm-up, perform exercises for 3 minutes until you achieve 60/70% of your maximum heart rate; then for 30/40 seconds, execute activities that bring your heart rate between 80 and 90% of your maximum heart rate. Repeat the interval 4-5 times without heating. Finally, take a few minutes to relax.
After a short warm-up, perform exercises for 4 minutes until you achieve 60/70% of your maximum heart rate, and then for 40/60 seconds until you reach 80/90% of your maximum heart rate. Except for heating, repeat the interval 4-5 times. Finally, take a few minutes to relax.
The formula 220 – age is used to calculate the maximal heart rate.
To get your maximal heart rate, subtract your age from 220. (MHR).
220-25 years old = 195 Maximum Heart Rate (MHR)
How to determine heart rate percentage, using 70% as an example: 195×70%=136.
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To operate at high intensity, the interval training approach requires frequency peaks that oscillate between 80/90% of the FCM, therefore if your maximum heart rate is 195, you must workout with a pulse between 156 and 175.
To operate at low intensity, the interval training approach requires frequency peaks that swing between 60 and 70% FCM, thus if your maximum heart rate is 195, you must workout with a beat between 117 and 136.
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