Interval training is a form of physical training structured by variable intensity exercises, interspersed, precisely, with brief moments of rest . Let's see specifically what it is.
Interval training techniques
In interval training, generally the intensity increases during anaerobic exercises, while the moments of recovery and rest are based on gentle low intensity exercises.
Athletes of different disciplines approach this type of training and benefit from its practice: cyclists, athletics, runners, martial artists, parkour practitioners.
One of the most classic interval training exercises is fartlek, of Swedish origin which consists of a training consisting of different types of running, or rather, races of different intensities interspersed with brisk walking or light jogging in order to recover before the successive sprints. It can be defined as a type of irregular run, where lengths, speed, durations, intensity and running technique, as well as the type of terrain vary.
Another classic exercise is the following: you run intensely for 100 or 200 meters and then go back to the starting point running backwards (decrease in intensity and recovery) and then repeat the exercise for a defined number of times.
There is also the 30-20-10 circuit: moderate jogging for 30 seconds, the pace is increased for 20 seconds and finally it is produced in a sprint for the last ten seconds, before starting again from the beginning.
At most, between one circuit and another, you can insert stretching exercises before reaching the end of the series of circuits by doing a series of anti-fatigue melts to gradually cool the muscles.
Benefits of interval training
What does this variability of exercises of different intensity involve? It is a very important job for the muscles and the organs: the cardiovascular system is strongly strengthened and the heart is able to express itself well even under strong dose of physical stress maintaining a good cardiac capacity.
Muscles increase their aerobic capacity, oxygenation reaches excellent levels and sports performance can be improved, especially if they concern explosiveness, speed and speed.
It must also be said that this kind of training is perfect for burning too much fat fast, in a particularly effective way given also by the fact that the continuous variation of exercises makes the whole very little monotonous. Between
Furthermore, this practice raises the threshold of lactic acid production and increases its absorption capacity, due to improved oxygenation, and for this reason it is practiced by many athletes, runners and cyclists.
On the side, many studies show that the practice of interval training strongly reduces some risk factors of specific diseases and other physical problems among which we point out diabetes, obesity, various discomforts of the cardiovascular system, predisposition to heart attack, hypercholesterolemia, and other symptoms related to the metabolic syndrome .
If practiced correctly, interval training stimulates the production of particular hormones, such as IGF-1 or somatomedin C, which is important for muscle growth and therefore perfect for body builders or for those who more generally want to put on muscle mass appropriately through physical exercises and weight training, especially when it comes to exercises with the kettelbell, an exerciser that has returned in vogue in recent years especially thanks to oscillatory exercises.
Obviously all these benefits are not obtainable inexpensively: interval training is a faiticosa practice, despite the pleasantness, and you really need to give your best if you want to benefit from it, and, when it comes to giving the maximum, especially during intensity discharges, it comes to reaching the threshold that makes us say we are exhausted.
