Interval training

Interval training (also High-intensity interval training: HIIT ) is a training methodology in sport, by alternating exercise and recovery phases (intervals ) is indicated. The recoveries of the duration and intensity are designed so that the organism can not fully recover. Due to the incomplete recovery, a strong training stimulus is set.

Interval training has the goal of strength endurance, speed endurance, lactate tolerance, lactate removal, the maximum oxygen uptake or the tempo feeling (eg race pace ) to improve depending on the severity. Furthermore, the interval training to improve and economization of movement sequences ( inter-and intra -muscular coordination ) can help.

These training objectives are important for many sports, accordingly widespread is this type of training.

Sprinter, middle-distance and long-distance runners, but also cyclists, swimmers and rowers, climbers and skiers know the interval training as sport specific competition preparation. In the recent research, it also deals with the importance of interval training for cardiac rehabilitation.

As the inventor of the interval method of long-distance runner Emil Zatopek is called again and again, his opponents in the competition was due to his workout methodological knowledge gap often superior. Since Zatopek ran extremely uneconomical, seemed the dominance of interval training compared to the previously dominant ' style training ' that much on discipline-specific movement (running ) stayed economy to have declined in importance. Coaches like Mihály Igloi combined but both methods and were more than a decade with great success worldwide.

Aquacycling training in long-distance running

In long-distance running, the interval method is a well recognized training means today. But the tempo is usually selected during the loading phase so that the athlete during all repetitions can keep the pace or the load constant.

Typical interval training for the 10,000 - meter runner distances are about 200, 300, 400 and 1000 m, while the marathon runner prepared with longer distances. Here 200 to 400 m are often chosen for training the basic speed and distances over 1000 to 5000 meters serve the training of competitive pace. The heart rate increases with interval training in the load at 90 % to just under 100 % of the maximum pulse in the short interval training, while the pulse einspielt at an interval workout in the marathon race pace about 85 % of the maximum pulse rate. Nevertheless, the control of exercise intensity did not have the heart rate, but over time each way ( pace ) takes place because due to the short exposure of the pulse rises sharply and a training control would be impractical here.

Types of training and training goals

Interval training is assigned to different categories.

Tempo endurance runs

• Heart rate: 85-90 % of maximum heart rate
• Metabolism: aerobic- anaerobic mixed metabolic
• Loading phases: 2-4 × 2000 to 5000 meters
• Recovery periods: 3-5 minutes active recovery ( walking or trotting )
• Training Objectives: To develop basic endurance at a high level, improving the lactate degradation

In marathon training this form of training interval training is used to bring them progressively closer to the competition - load the body in the marathon race pace.

Extensive 1000 -m runs

• Loading phases: 4-6 × 1000 meters at 95 to 97% of the 10-km race pace to 15 × 1000 meters at 90 to 95% of the 10-km race pace
• Recovery periods: 2-3 minutes trot pause until the heart rate decreased in the recovery area
• Training Objectives: To develop basic endurance at a high level

Intensive mining and staircases

• Loading phase: 1-2 minutes
• Recovery period: 2-3 minutes
• Training objectives: power endurance

Benefits of Interval Training

Interval training is a very time-efficient and effective training method, as an increasing number assigned to scientific work. It was shown that with short but intense periods of stress (eg, 30 seconds) alternating with also short recovery phases (eg 4 minutes) - according to just a few minutes interval workout per day - the same results (eg can achieve in terms of performance of the muscles) as measured by a 90 -. 120 -minute traditional endurance training at moderate intensity. A recent study also concludes that it is precisely the so-called short-term HIT (short-term high-intensity interval training, English:. Shortterm high-intensity interval training, to distinguish from the High Intensity Training in the motor sport) not only a time-saving and highly effective, but is also very safe training variant. The authors come to the conclusion that ten one-minute sprints in between, the same positive effect with an intensity of about 95 % of the maximum heart rate on a stationary exercise bike, interrupted by one-minute break on the muscles, how many hours of conventional long-term cycling at lower load intensity.

Disadvantages of Interval Training

Since the loads must always be maintained only over short periods of time, athletes can train with high intensity. This high burden on the organism may in insufficient trained athletes to injury - especially the musculoskeletal system - lead. For example, runners can pull for example injuries to the Achilles tendon, as the adaptation to training stimuli due to the lower blood flow in tendons, ligaments, joints and bones ( musculoskeletal passive ) there takes much longer than in the well-perfused skeletal muscle.

Well-known running coach Arthur Lydiard and Ernst van Aaken stood the interval training skeptical or hostile.