YOGYAKARTA - The interval exercise consists of a series of repeated exercises, ranging from a few minutes to just a few seconds. During each interval you work at the intensity set for a certain period of time or distance (work interval) and follow it with a period of low intensity recovery (repair interval). You can vary speed, duration, and break time to achieve a different goal than your training session. Let's find out the interval exercise is....
Interval exercises are usually used by running, rowing, cycling, and swimming as a way to work harder than you can during sustainable efforts.
Interval exercise is good for improving the aerobic energy system (working with oxygen) and anaerobics (working without oxygen). This is very effective at increasing VO2 Max and your anaerobic threshold. This means you will be able to work harder and maintain this intensity longer. For example, you will be able to run faster and also run further at your faster pace.
Depending on your goals, interval exercises can be used to improve performance in endurance sports or to increase recovery rates for team sports like football or rugby that require repeated high-intensity exercises.
When do you have to do interval exercises?
The best thing is to set a good level of cardiovascular fitness before trying out interval exercises. You can achieve a good basic level through light to moderate intensity exercises.
If you train for endurance events like a 10k race, then interval exercises will benefit you. There are specific recommendations for how long and at what intensity you have to work on depending on what you want to achieve. A member of your gym or Personal Trainer team will be able to prepare an individually customized interval training plan for your needs.
Those who consider cardiovascular exercises to be constantly boring can also benefit from interval exercises. This is because there is a shorter but more intense working period and each separate interval can be used as a mini destination in training sessions.
Examples
Examples of interval training sessions in treadmills to increase runner speed
Our treadmill training video provides additional instructions for the 10k treadmill training program.
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