Interval Training - Health

Interval Training Definition​ - training that consist of periods of work followed by period of rest Fitness Component Developed​ - Aerobic capacity (long) and Anaerobic capacity (short), speed, local muscular endurance, muscular power and strength Example of the Methods:​ Running, Swimming, Treadmill or Stationary Bike Reasons why to use this method of training? 1. Effectiveness. A growing body of research is showing that ​interval​ workouts are effective at improving fitness—often more effective than longer steady state work. 2. Variety - Long steady work can get boring 3. Time-efficiency 4. Weight loss 5. Blood sugar control 6. Blood pressure control 7. Anti-aging Which sports or athletes would use this method? - Basketball, soccer, hockey, tennis and rugby players can use this method, as they can benefit from increased aerobic power and strengthen the cardiorespiratory endurance from continuous exercises. 2. Design an appropriate 20 min training session using your method of training. - Warm up for 5 Mins (Stretching + Light Jogging) - Fast Running for (30 sec + rest 30 sec)x3 - Rest for 1 minutes - Jumping Ropes for 3 minutes - Rest for 1 minutes - Light Running for 2 minutes - Rest for 1 minutes - Cool Down for 4 minutes

Quinn E. (2018), ​10 Best Interval Training Exercises. r​ etrieved from; https://www.verywellfit.com/best-interval-training-exercises-3120602

Extra Notes: - Interval training focuses on improving the Cardiovascular system, as exercises are designed to push the limits of athletes’ muscle endurance. - The exercise we chose is for beginners since it is easy to follow and require minimal instructions. - Athletes get to work out their whole body from running and rope jumping. - Athletes that want to improve their cardiac ability and run for a longer period of time can benefit greatly off interval training.