Interval running training method

We all know that the purpose of interval running training is to increase maximum oxygen uptake, that is, to improve the ability of the blood circulation system to deliver more oxygen to the muscles during fast running. Continuous pace running training is to enable our body and will to adapt to the ability to run at a "moderately difficult" pace. With this general understanding, let’s take a closer look at the interval running training method!

1. Interval training method

Interval training refers to a training method that places strict requirements on movement structure, load intensity, and interval time, so that the body is in an incomplete recovery state and exercises are performed repeatedly. The advantage of this training method is that it can keep the heart rate within the optimal range both during exercise and during the intervals, thereby improving the heart pump function.

In the 1950s, German cardiologist Reindl and teacher Beschler proposed the interval training theory, which believed that the heart rate should reach 170-180 beats/minute during training, and then continue training when the heart rate reaches 100-125 beats/minute after the interval, which would help enhance the heart pump function. Therefore, interval training is also called the Geschler-Reindl law.

2. Effects and forms of interval training:

Through a strict interval training process, the heart function of athletes can be significantly enhanced; by adjusting the intensity of the exercise load, the various functions of the body can produce adaptive changes that match the relevant sports; through different types of interval training, the energy supply capacity of the lactic acid energy system, the functional capacity of the phosphate and lactic acid mixed metabolic system, the mixed energy supply capacity of the lactic acid energy system and the aerobic metabolic system, and the aerobic metabolic energy supply capacity can be effectively developed and improved; through strict control of the interval time, it is beneficial for athletes to stabilize and consolidate technical movements in fierce confrontation and complex and difficult competition environments; through the stimulation of a higher load heart rate, the body's acid resistance can be improved to ensure that athletes have the ability to continue exercising while maintaining a higher exercise intensity.

There are three basic types of interval training:

1. High-intensity interval training method (developing the functional capacity of the lactic acid energy system

2. An important training method for the energy supply capacity of the phosphagen and lactic acid mixed metabolic system)

3. Intensive interval training method (an important training method to develop the mixed energy supply capacity of the lactic acid metabolic system and the aerobic metabolic system and heart function) and developmental interval training method (an important training method to develop the energy supply capacity of the aerobic metabolic system

4. An important training method for exercise intensity under aerobic metabolism and heart function).

High-intensity interval training, intensive interval training (type A and B), and developmental interval training. The high-intensity interval training time is less than 40 seconds, the heart rate is 190 beats/minute and recovers to 120-140 beats/minute. The intensity is high and the intervals are very insufficient. For intensive interval training, type A training time is less than 40-90 seconds, with a heart rate of 180 beats/minute and a recovery rate of 120-140 beats/minute. The intensity is high and the intervals are insufficient. For type B training time is less than 90-180 seconds, with a heart rate of 170 beats/minute and a recovery rate of 120-140 beats/minute. The intensity is high and the intervals are insufficient. The duration of developmental interval training is greater than 5 minutes, with a heart rate of 160 beats/minute and a recovery rate of 120 beats/minute. The intensity is moderate and the intervals are insufficient. The interval methods are walking and light jogging.