Interval Training
Interval Training Involves the performance repeated exercise bouts, with brief recovery periods in between. The length and intensity of the work interval depends on what the athlete is trying to accomplish. For instance, a longer work interval requires a greater involvement of aerobic energy production, while a shorter, more intense interval provides greater participation of anerobic metabolism. Therefore, interval training that is designed to improve VO2 max should generally utilize intervals longer than 60 seconds to maximize the involvement of aerobic ATP production.
Further, it generally believed that high intensity intervals are more effective in improving aerobic power, and perhaps the lactate threshold, than low intensity intervals.
In planning an interval training session, the following variables need to be considered
- length of the work interval
- intensity of the effort
- duration of the rest interval
- number of interval set and
- the number of work repetitions
the length of work interval refers to the distance to be covered during the work effort. in training to improve aerobic power, the work interval should generally last longer than 60 seconds. The intensity of the work effort during interval training can be monitored using HR monitor or from a 10 second HR count upon completion of the interval (10 second HR count x 6=HR per min). In general, HRs should reach more than 85% of the maximal HR (220-Age=max HR) during interval training.
The time between work efforts is termed the rest interval and consists of light activity such as walking. The length of the rest interval is generally expressed as a ratio of the duration of the work interval. For example, if the work interval for running 400 meters was 75 seconds, a rest interval of 75 seconds would result 1:1 ratio of work to rest. Generally, the rest interval should be at least as long as the work interval. In planning an interval training program for athletes who are not already highly trained, a work: rest ratio of 1:3 or 1:2 seems preferable. As a rule of thumb, the HR should drop to approximately 120 beats/min near the end of the recovery interval.
A set is a specified number of works efforts performed as a unit. For instance, a set may consist of 8×400 meter runs with a prescribed rest interval between each run. The term repetition is the number is work efforts within one set. in the example just given, 8×400 meter run repetitions constitued one set. The number of repetitionsand sets performed per workout depends on the purpose of the particular training session and the fitness levels of the athletes involved
