Interval Training: This type of training makes you fit
What is interval training?
Interval training is a type of training in which Alternate phases of high load with recovery phases, The training is mainly done by joggers who incorporate sprints into their runs. A well-known example of this is the Cooper test. But also at Cycling, swimming or strength training you can do interval training. Tabata, for example, is very popular in weight training.
What are the advantages of interval training?
The benefits of interval training are that you can increase your stamina and get faster, while also stimulating fat burning and your body uses more energy. Interval training is therefore good for losing weight.
In addition, the training is very intense, so you can achieve great effects in a relatively short time. Next to it is the afterburning effect during interval training is very highbecause the body has to spend a lot of energy to get back to normal.
How does interval training work?
As already described, during interval training, rapid stress phases alternate with slower passages in which the heart rate calms down somewhat. How long does the respective interval fail? depends on the sport, the training plan and the total distance to be covered, There is a difference between being a recreational runner or planning to do a marathon or half marathon.
Who runs 10 kilometers, for example Install sprints at a distance of 800 meters and do the recovery over the same distance. During the training, the pauses can then be shortened.
What is extensive and intensive interval training?
The extensive interval method trains the baseline endurance through longer intervals, but with 75 percent of the maximum pulse less intense, The load time is three to five minutes as long as the recovery phase, the number of repetitions is eight to ten.
In contrast, during the intensive interval training the load intervals last only 30 to 90 seconds and the trawling breaks are about three minutes long. However, the pace is higher and higher the intensity is 90 percent of the maximum pulse, For this reason, only six to eight repetitions are performed here.
What should be considered during interval training?
In general, you should already have a certain basic fitness before you start interval training. For untrained or overweight people, this type of training is therefore not recommended at the beginning. In addition, a regular running training is important, are recommended two to three units a week.
However you should between the training at least two days offso that your body can regenerate. It also makes sense to warm-up for at least ten minutes before exercising and to train for a while after the last race.
