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What is interval training?
Interval training is a type of training in which periods of work are alternated with periods of rest. Interval training enables an athlete to repeat a performance several times at a greater intensity than if performong continuounsly. Consequently a greater distance at a higher intensity can be achieved.
Interval training works on the basis that during exercise our body uses fuels to create energy which we expend while training. The higher the intensity of an activity, the faster these fuels are depleted. By following a work period with a rest period there is time for the replenishment of these fuels, providing an athlete with sufficient energy to perform at a higher intensity for longer. This also trains your body to replenish fuels faster and more efficiently, aiding stamina and improving your fitness faster than other methods of training.
Interval training can also be useful in training for specific sports. By identifying the approximate work-rest ratio of a sport it is possible to design a training session that is highly specific and reflects the needs of the game you play. For example, HealthyMedicine knows that soccer involves short, intense bursts with minimal rest periods so we'd develop a course of say, 50 metres in length (6-8 seconds of work), with a 5 second rest at either end to be completed 10 times.
Advantages of interval training
Interval training has several advantages:
- Training sessions are highly structured and altering the parameters can add variety to each session.
- Training sessions reflect the demands of the game situation by employing the same work-rest ratio. This permits improvement of the specific requirements of a sport.
- Minimal equipment is needed to complete sessions.
- Relief periods enable more repititions to be performed at a greater intensity so a better quality program can be conducted.
- It is possible to measure progress. This gives a benchmark for measuring inprovements, which enhances motivation.
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