What is high-intensity interval training?

High-intensity interval training refers to a training exercise with a specified rest period. During the intermittent rest period, the athlete's physical condition and heart rate can be measured to determine whether the next stage of training can be carried out. Generally, high-intensity interval training ranges from aerobic running. When running, the breathing oxygen rate is controlled to maintain body balance and breathing, and oxygen is used as much as possible without increasing the body's load.

What is high-intensity interval training?

In low- and medium-intensity aerobic training, intermittent training impacts high-intensity training, which helps the body burn calories faster, which is related to the body's ability to absorb and utilize oxygen.

When runners discuss how to control speed while running, they are actually referring to the body's utilization of oxygen. 95% of the energy (calories) consumed by the human body comes from the oxidation reaction of food, so increasing the body's utilization of oxygen can burn heat energy faster. (This is why breathing is so important while running) This is the purpose of altitude training.

During interval training, when jogging, oxygen absorption will only increase in the first few minutes, and then remain at a stable level during the rest of the training. Once aerobic exercise begins, regular training at a fixed intensity will no longer increase the body's ability to use oxygen, which means that the metabolism has reached a plateau, and this is when interval training is introduced. By incorporating short bursts of high-intensity exercise into your training, you can significantly increase your oxygen absorption. Moreover, the body's absorption of oxygen is greatly increased after training.

For example: run 400 meters (high intensity 80"), rest for 30" to increase oxygen intake, then run another 400 meters with 80" and rest for 30". You will gasp for breath after running 400 meters quickly. By interspersing longer and more intense intervals into your daily training, you can provide a greater stimulation to your cardiopulmonary function. Once you have adapted to a certain level of specialized training, you should immediately move up to a new level and master intermittent training (strictly controlling the time is more effective for professional athletes.

For amateur athletes and fitness runners who run for the purpose of fitness, interval training is designed for their own enjoyment of running, which can be called run-stop-run. (The running time, running distance, and stopping time are all determined by yourself, but it must stimulate the cardiopulmonary function to lay the foundation for further improvement. Therefore, interval running is suitable for all runners. Run to health and run to the future.

Classification

It is divided into two categories: "slow interval training" and "fast interval training". When the ratio of rest time to practice time is greater than 1, it is called "fast intermittent training", which focuses on cultivating sustained speed; otherwise, it is called "slow intermittent training", which develops endurance.

principle

Interval training is a method in which trainees intermittently inhale gases with oxygen partial pressures lower than normal with the help of a hypoxic meter on the plains, causing moderate hypoxia in the body, thereby leading to a series of anti-hypoxia physiological and biochemical adaptations that are beneficial to improving aerobic metabolic capacity, so as to achieve the purpose of plateau training. In sports practice, intermittent hypoxic training, as an auxiliary training method, is interspersed with conventional training. It can maximize the functional potential of trainees and comprehensively improve the body's metabolic capacity.

method

You can use any type of exercise you like, such as jogging, running, sprinting, stationary cycling, bicycle, treadmill, mountain biking, rowing, stair climbing, climbing machine, swimming, etc. It’s up to you to choose whatever you want, just get your body moving.

Week 1---Week 4

Train three times a week, three sets each time.

Each training session takes 19 minutes (including warm-up and cool-down)

You can also schedule interval training on days when you are not training, or after a weight training session.

Week 5---Week 8

Train four times a week, four sets of exercises each time.

Each training session takes 22 minutes (including warm-up and cool-down)

You can also schedule interval training on days when you are not training, or after a weight training session.

Week 9---Week 12

Train four times a week, five sets each time.

Each training session takes 25 minutes (including warm-up and cool-down)