Interval training

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Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. [1] Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels. [2]

Contents

Interval running provides a balanced mix of activity and rest, helping beginners gradually build their stamina and fitness without overexertion. Some interval running exercises include pyramid intervals, hill repeats, and staircase intervals.[ citation needed ] Soichi Sakamoto, who coached the University of Hawaii, was an early advocate of interval training for his competitive swimmers, and Indiana Coach James Counsilman, who had a Doctorate in Exercise Physiology was highly innovative in advancing the use of interval training for his swimmers as well. [3]

Interval training can refer to the organization of any cardiovascular workout (e.g., cycling, running, swimming, rowing). It is prominent in training routines for many sports, but is particularly employed by runners. [2] [4]

Variations

Fartlek training

Fartlek training, developed in Sweden, incorporates aspects of interval training with regular distance running. The name means 'speed play', and consists of distance running with "bursts of harder running at more irregular points, lengths and speeds compared with interval training". [5] For example, a fartlek training session might consist of a warm-up for 5–10 minutes; running at a steady, hard speed for 2 km; rapid walking for 5 minutes (recovery); sprints of 50–60 s interspersed with easy running; full-speed uphill for 200 m; rapid walking for one minute; repeating this routine until the time schedule has elapsed (a minimum of 45 minutes). [2] The development of aerobic and anaerobic capacities, and the adaptability of fartlek – to mimic running during specific sports – are characteristics it shares with other types of interval training. [2]

Walk-back sprinting

"Walk-back sprinting" is one example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period), to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at predetermined time intervals - e.g. 200 metre sprint, walk back, and sprint again, every 3 minutes. The time interval is intended to provide just enough recovery time. A runner will use this method of training mainly to add speed to their race and give them a finishing kick.

High-intensity interval training

High-intensity interval training attempts to decrease the overall volume of training by increasing the effort expended during the high-intensity intervals, which are interspersed with lower intensity periods or rest. In contrast, sprint training is actually the use of intense periods or timed intervals of exercise which exceed the energy expended during the timed intervals in high intensity training. [6] The acronym DIRT is sometimes used to denote the variables : D = Distance of each speed interval, I = Interval of recovery between speed intervals, R = Repetitions of speed intervals, and T = Time of each interval. [7] [8]

Effectiveness

Aerobic interval training may benefit exercisers by allowing them to burn more calories in a shorter period, and by improving aerobic capability at a faster rate, when compared with continuous-intensity exercise. [9] In overweight and obese individuals, high intensity interval training employing four sets of four-minute intervals has been shown to improve VO2 max to a greater extent than isocaloric moderate continuous training, as well as to a greater extent than with a protocol using shorter, one-minute intervals. [9]

Some exercisers find interval training less monotonous than continuous-intensity exercise. [4] A number of studies confirm that in young and healthy individuals, sprint interval training appears to be as effective as continuous endurance training of moderate intensity, and has the benefit of requiring a reduced time commitment. [10] There is some evidence that interval training is also beneficial for older individuals and for those with coronary artery disease, but further study is required to acquire further evidence. [10] [11]

Interval training can improve many aspects of human physiology. In athletes, it can enhance lactate threshold and improve VO2 max. Lactate threshold has been shown to be a significant factor in determining performance for long distance running events. An increase in an athlete's VO2 max allows them to intake more oxygen while exercising, enhancing the capability to sustain larger spans of aerobic effort. [12] [13] Studies have also shown interval training can induce endurance-like adaptations, corresponding to increased capacity for whole body and skeletal muscle lipid oxidation and enhanced peripheral vascular structure and function. [14]

There is limited evidence that interval training assists in managing risk factors of many diseases, including metabolic syndrome, cardiovascular disease, obesity and diabetes. [6] [15] It does this by improving insulin action and sensitivity. Generating higher insulin sensitivity results in lower levels of insulin needed to lower glucose levels in the blood. This helps individuals with type 2 diabetes or metabolic syndrome control their glucose levels. [12] [16] [17] A combination of interval training [18] and continuous exercise increases cardiovascular fitness and raises HDL-cholesterol, which reduces the risk of cardiovascular disease. [19] [20] This type of training also decreases waist circumference, waist-to-hip ratio (WHR), and the sum of skin folds on the body. [14]

This method of training may be more effective at inducing fat loss than simply training at a moderate intensity for the same duration. This is due to the metabolism-boosting effects of high intensity intervals. [21] [22] [23]

See also

Related Research Articles

<span class="mw-page-title-main">Exercise</span> Physical activity that improves health

Exercise is physical activity that enhances or maintains fitness and overall health. It is performed for various reasons, including weight loss or maintenance, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athletic skills, improve health, or simply for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and improve well-being as well as mental health.

<span class="mw-page-title-main">Aerobic exercise</span> Low to high intensity physical exercise

Aerobic exercise, also known as cardio, is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking.

Jack Tupper Daniels is an American exercise physiologist, running coach and a coach of Olympic athletes. On March 21, 2013, he was named the head coach of the Wells College men's and women's cross country programs. He received his doctoral degree in exercise physiology at the University of Wisconsin–Madison. Named "The World's Best Coach" by Runner's World magazine, he led SUNY Cortland runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. Daniels outlined his training philosophies in the 1998 book, Daniels' Running Formula. He mentors and coaches some of America's top distance runners in the country.

<span class="mw-page-title-main">Physical fitness</span> State of health and well-being

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

<span class="mw-page-title-main">Anaerobic exercise</span> Physical exercise intense enough to cause lactate formation

Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen; anaerobic means "without oxygen". In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than aerobic exercise.

Fartlek is a middle and long-distance runner's training approach developed in the late 1930s by Swedish Olympian Gösta Holmér. It has been described as a relatively unscientific blending of continuous training, with its steady pace of moderate-high intensity aerobic intensity, and interval training, with its “spacing of more intense exercise and rest intervals.” Simply stated, in its widely adapted contemporary forms, fartlek training is alternating periods of faster and slower running, often over natural terrain, including both “level and hilly terrain.”

V̇O2 max (also maximal oxygen consumption, maximal oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption attainable during physical exertion. The name is derived from three abbreviations: "V̇" for volume (the dot over the V indicates "per unit of time" in Newton's notation), "O2" for oxygen, and "max" for maximum and usually normalized per kilogram of body mass. A similar measure is V̇O2 peak (peak oxygen consumption), which is the measurable value from a session of physical exercise, be it incremental or otherwise. It could match or underestimate the actual V̇O2 max. Confusion between the values in older and popular fitness literature is common. The capacity of the lung to exchange oxygen and carbon dioxide is constrained by the rate of blood oxygen transport to active tissue.

<span class="mw-page-title-main">Exercise intensity</span>

Exercise intensity refers to how much energy is expended when exercising. Perceived intensity varies with each person. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after exercise. Intensity is the amount of physical power that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes.

<span class="mw-page-title-main">Strength training</span> Performance of physical exercises designed to improve strength

Strength training, also known as weight training or resistance training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.

<span class="mw-page-title-main">High-intensity interval training</span> Exercise strategy

High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity, because the body significantly recruits anaerobic energy systems. The method thereby relies on "the anaerobic energy releasing system almost maximally".

Aerobic conditioning is the use of continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs. Improvement in aerobic conditioning occurs when athletes expose themselves to an increase in oxygen uptake and metabolism, but to keep this level of aerobic conditioning, the athletes must keep or progressively increase their training to increase their aerobic conditioning.

<span class="mw-page-title-main">Physical activity</span> Any voluntarily bodily motion produced by skeletal muscles and requires energy expenditure

Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity encompasses all activities, at any intensity, performed during any time of day or night. It includes both voluntary exercise and incidental activity integrated into the daily routine. This integrated activity may not be planned, structured, repetitive or purposeful for the improvement of physical fitness, and may include activities such as walking to the local shop, cleaning, working, active transport etc. Lack of physical activity is associated with a range of negative health outcomes, whereas increased physical activity can improve physical and mental health, as well as cognitive and cardiovascular health. There are at least eight investments that work to increase population-level physical activity, including whole-of-school programmes, active transport, active urban design, healthcare, public education and mass media, sport for all, workplaces and community-wide programmes. Physical activity increases energy expenditure and is a key regulator in controlling body weight. In human beings, differences among individuals in the amount of physical activity have a substantial genetic basis.

Cardiorespiratory fitness (CRF) refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity. Scientists and researchers use CRF to assess the functional capacity of the respiratory and cardiovascular systems. These functions include ventilation, perfusion, gas exchange, vasodilation, and delivery of oxygen to the body's tissues. As these body's functions are vital to an individual's health, CRF allows observers to quantify an individual's morbidity and mortality risk as a function of cardiorespiratory health.

Lactate inflection point (LIP) is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly. It is often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. When exercising at or below the lactate threshold, any lactate produced by the muscles is removed by the body without it building up.

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<span class="mw-page-title-main">Outline of exercise</span> Overview of and topical guide to exercise

The following outline is provided as an overview of and topical guide to exercise:

Continuous Training is a form of exercise that is performed at a continuous intensity throughout and doesn't involve any rest periods. Continuous training typically involves aerobic activities such as running, cycling, swimming, and rowing. rest intervals. Continuous training can be performed at low, moderate, or high exercise intensities, and is often contrasted with interval training, often called high-intensity interval training. Some training regimens, such as Fartlek, combine both continuous and interval approaches.

vV̇O2max (velocity at maximal oxygen uptake), also known as maximal aerobic speed (MAS), is an intense running or swimming pace. This is the minimum speed for which the organism's maximal oxygen uptake (VO2 max) is reached, after a few minutes of constantly maintaining this exercise intensity. At higher paces, any additional increase in power is provided by anaerobic processes. In an incremental exercise test, it is the first speed at which any increase in exercise intensity fails to elicit an increase in oxygen consumption.

<span class="mw-page-title-main">Cardiovascular fitness</span> Heart-related component of physical fitness

Cardiovascular fitness refers to a health-related component of physical fitness that is brought about by sustained physical activity. A person's ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption.

The benefits of physical activity range widely. Most types of physical activity improve health and well-being.

References

  1. ↑ MacInnis, Martin J.; Gibala, Martin J. (7 December 2016). "Physiological adaptations to interval training and the role of exercise intensity". Journal of Physiology. 595 (9): 2915–2930. doi:10.1113/jp273196. ISSN   0022-3751. PMC   5407969 . PMID   27748956.
  2. 1 2 3 4 Atkins, William. "Interval Training". In Longe, Jacqueline (ed.). The Gale Encyclopedia of Fitness. pp. 475–477. Retrieved 14 June 2015.
  3. ↑ "How a sixth-grade science teacher revolutionized Olympic swimming". NBC News. May 20, 2019.
  4. 1 2 "Rev up your workout with interval training". Mayo Clinic . Retrieved 4 June 2014.
  5. ↑ McArdle, William D.; Katch, Frank I.; Katch, Victor L. (2009) [1981]. "Training for Anaerobic and Aerobic Power". Exercise Physiology: Nutrition, Energy, and Human Performance (7th ed.). Lippincott Williams & Wilkins. p. 483. ISBN   978-0-7817-9781-8 . Retrieved May 7, 2012.
  6. 1 2 Karlsen, Trine; Aamot, Inger-Lise; Haykowsky, Mark; Rognmo, Øivind (2017). "High Intensity Interval Training for Maximizing Health Outcomes". Progress in Cardiovascular Diseases. 60 (1): 67–77. doi:10.1016/j.pcad.2017.03.006. hdl: 11250/2485644 . ISSN   0033-0620. PMID   28385556.
  7. ↑ Lifetime Physical Fitness and Wellness: A Personalized Program 1305887271 Wener W.K. Hoeger, Sharon A. Hoeger, 2016.
  8. ↑ MacInnis, M. J.; Gibala, M. J. (Dec 7, 2016). "Physiological adaptations to interval training". The Journal of Physiology. 595 (9). PubMed: 2915–2930. doi:10.1113/JP273196. PMC   5407969 . PMID   27748956.
  9. 1 2 Baekkerud, Fredrik H.; Solberg, Frederic; Leinan, Ingeborg M.; Wisløff, Ulrik; Karlsen, Trine; Rognmo, Oivind (March 2016). "Comparison of Three Popular Exercise Modalities on VO2max in Overweight and Obese". Med Sci Sports Exerc. 48 (3): 491–498. doi:10.1249/MSS.0000000000000777. PMID   26440134. S2CID   25961394.
  10. 1 2 Gist, Nicholas H.; Fedewa, Michael V.; Dishman, Rod K.; Cureton, Kirk J. (16 October 2013). "Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis". Sports Medicine. 44 (2): 269–279. doi:10.1007/s40279-013-0115-0. PMID   24129784. S2CID   207493075.
  11. ↑ Cornish, Aimee K.; Broadbent, Suzanne; Cheema, Birinder S. (23 October 2010). "Interval training for patients with coronary artery disease: a systematic review". European Journal of Applied Physiology. 111 (4): 579–589. doi:10.1007/s00421-010-1682-5. PMID   20972578. S2CID   25911112.
  12. 1 2 Giala MJ, Gillen JB, Percival ME (2014). "Physiological and Health-related Adaptations to Low-Volume Interval training: Influences of Nutrition and sex". Sports Medicine. 44 (2): 127–137. doi:10.1007/s40279-014-0259-6. PMC   4213388 . PMID   25355187.
  13. ↑ Osawa Y, Azuma K, Tavata S, et al. (2014). "Effects of 16-week high intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: preliminary study". Open Access Journal of Sports Medicine. 5: 257–265. doi: 10.2147/OAJSM.S68932 . PMC   4226445 . PMID   25395872.
  14. 1 2 Mazurek, Krzystof; Krawczyk, Krzysztof; Zmijewski, Piotr; Norkowski, Henryk; Czajkowska, Anna (2014). "Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegiate females". Ann Agric Environ Med. 21 (4): 844–849. doi: 10.5604/12321966.1129949 . PMID   25528932.
  15. ↑ Wewege, M.; van den Berg, R.; Ward, R. E.; Keech, A. (11 April 2017). "The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis". Obesity Reviews. 18 (6): 635–646. doi:10.1111/obr.12532. ISSN   1467-7881. PMID   28401638. S2CID   3456533.
  16. ↑ TjØonna AE, Lee SJ, Rognmo Ø, et al. (2008). "Aerobic interval training vs. continuous moderate exercise as a treatment for the metabolic syndrome – "A Pilot Study"". Circulation. 118 (4): 346–354. doi:10.1161/CIRCULATIONAHA.108.772822. PMC   2777731 . PMID   18606913.
  17. ↑ "Why your patients with prediabetes might benefit from interval training". American Medical Association. 9 October 2019.
  18. ↑ "How to Choose a Pace for Interval Sessions". CalcRun. 2022-03-19. Retrieved 2022-05-27.
  19. ↑ Musa, DI; Adeniran, SA; Dikko, AU; Sayers, SP (2009). "The effect of a high-intensity interval training program on high-density lipoprotein cholesterol in young men". J Strength Cond Res. 23 (2): 587–92. doi: 10.1519/JSC.0b013e318198fd28 . PMID   19209073. S2CID   2914637.
  20. ↑ Roxburgh BH, Nolan PB, Weatherwax RM, Dalleck LC (2014). "Is Moderate Intensity Exercise Training Combined with High Intensity Interval Training More Effective at Improving Cardiorespiratory Fitness than Moderate Intensity Exercise Training Alone". Journal of Sports Science & Medicine. 13 (3): 702–737. PMC   4126312 . PMID   25177202.
  21. ↑ "Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance". Archived from the original on 2008-12-12. Retrieved 2006-10-03.
  22. ↑ Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women
  23. ↑ NYTimes Article on Interval Training "A Healthy Mix of Rest and Motion"
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