What Is Intermittent Hypoxia?

Intermittent training, there is an interval period between the two exercises to strictly control the rest time, and the length of this interval period is controlled by measuring the athlete's heart rate. The key point is that athletes should start the next set of exercises before they have fully recovered. In training, different DIRT (Distance, Interval, Rest and Time) four factors are combined to achieve different effects.

Intermittent training

Intermittent training, there is an interval period between the two exercises to strictly control the rest time, and the length of this interval period is controlled by measuring the athlete's heart rate. The key point is that athletes should start the next set of exercises before they have fully recovered. In training, different DIRT (Distance, Interval, Rest and Time) four factors are combined to achieve different effects.

Chinese name

Intermittent training

Meaning

Use high, medium and low intensity

Intermittent training: the meaning is to use high, medium and low intensity

Low to medium

Divided into two categories "slow interval training" and "fast interval training". The ratio of rest time to exercise time is more than 1 for "rapid interval training", which focuses on continuous speed training; otherwise, it is "slow interval training" and develops

Intermittent training method is to use the hypoxic apparatus to let trainees intermittently inhale the gas lower than the normal partial pressure of oxygen in the plain, resulting in moderate body

In 1939, the intermittent training method was introduced to the United States, which is a great improvement in sports training methods. But the initial intermittent training did not come from swimming training. At the end of the 1930s, German track and field coach Wildmahl. During his training, Gisler adopted the "Controlled Intermittent Training Method" he proposed. His team members also achieved 46 seconds and 1 minute and 46 seconds in the 400-meter and 800-meter runs because of this advanced training method Broke the world record. This result was fast in the late 1930s. It seems that overnight the world's attention is focused on Gissler's intermittent training method, and people are racing to adopt this "control interval training method". The core content of this training method of Gisler is: training at the limit training intensity, and there is an interval period between the two exercises that strictly controls the rest time. To control, so this training method is called "control gap training method". The most important point of this method is that the athlete must start the next set of exercises before he has fully recovered his strength. After the Second World War, the "Controlled Gap Training Method" swept the entire field of track and field training and was gradually adopted by swimming training. Dock. Consillman and other swimming experts have done further research on interval training methods and made indelible contributions to its promotion and application in the swimming industry. Later, intermittent training became an important way for swimmers to train worldwide. Today, intermittent training, despite some minor improvements, is still one of the most commonly used swimming training methods.

The use of intermittent training in continuous training can increase the interest of training and make continuous training less boring. What kind of energy supply system is used to obtain energy during the training process and what kind of adaptability the human body can cultivate depend on the four decisive factors in intermittent training. They are: the distance of each exercise, the interval between two exercises, the number of exercises, and the speed or time spent in each exercise. These four factors can be simply reduced to: DIRT, namely distance, interval, rest and time (Distance, Interval, Rest and Time). In training, these four factors are combined in different ways, that is, different training loads and training stimuli are given to athletes, and different training effects will definitely be obtained. For example, in order to develop endurance, the training intensity can be medium intensities and the interval time can be shortened when formulating a training plan, which means that the interval time is less than the time taken for each exercise. This interval training is called chronic interval training.

You can do any exercise you like, such as jogging,

In fact, interval training is more effective at improving your metabolism than stable aerobic training. After a moderate amount of adversarial training, a set of intermittent training can keep your metabolism at a high level for the next 24 hours, and in some cases, it will continue for 42 hours.

The adjustment of DIRT makes this training method suitable for everyone; it is more interesting; it makes the athlete bear a greater load and has a good motivating effect.

Be sure to exercise for 4-6 minutes before warming up.

High intensity: exercise as fast as possible in one minute.

Intensity level: 9-10 (10 is the highest)

Medium intensity: Slightly slower than high intensity frequencies, exercise for two minutes.

Intensity level: 6-7

Next, a 3 minute cycle.

Finally, relax through 5 minutes of slow motion.

Be careful not to do intermittent training before adversarial training. Because it will affect your training.

Helps to lose weight

In low- and medium-intensity aerobic training, intermittent impact strength helps the body burn calories faster. If you are losing weight, you may try to add intermittent training to your aerobic training. You will find that although you You're out of breath, but you're losing fat a lot faster. I have also heard of intermittent training, which uses high-intensity training and is divided into several groups, which gives the body a certain amount of recovery time. This allows for more intense training and the effect is much better than continuous training.

In low- and medium-intensity aerobic exercise, intermittently impacting the aerobic exercise intensity helps the body to burn heat faster, which is related to the body's function of absorbing and utilizing oxygen. When people talk about the body's metabolic rate after aerobic exercise, it actually refers to the utilization of oxygen by the body during aerobic exercise. 95% of the body's energy (calorie) consumption comes from the oxidation reaction of food, so it increases the body's re-oxidation of oxygen. Utilization can burn heat faster.

How does intermittent training do this? During jogging, the absorption of oxygen will only increase in the first few minutes. In the following training, the absorption of oxygen will remain at a stable level. Once you have started aerobic exercise, regular intensity training will no longer increase your body's ability to use oxygen. This means that the metabolic rate has reached a plateau and it has become increasingly difficult to reduce weight.

At this time, it is necessary to introduce intermittent training. Adding short-term high-intensity exercise to the training can increase the oxygen absorption greatly, and the body's absorption of oxygen is greatly increased after the training. This is why in the interval You will pant after a fast run, which rarely happens during a jog.

By interspersing longer and more intense intermittent movements in daily training, your maximum oxygen uptake will continue to increase, and you will eventually be able to make better use of oxygen. In other words, training speeds up your metabolism. Enables the body to burn calories more efficiently. It also improves cardiovascular function, which means that long-distance running will also become easier and faster.

In addition, aerobic intermittent training can help beginners gradually increase the intensity of exercise to achieve the purpose of physical exercise.