What is Interval Training?

The interval training method refers to a training method that puts strict requirements on the movement structure, load intensity, and interval time so that the body is in an incomplete recovery state and repeatedly exercises. The advantage of this training method is that the heart rate can be kept within the optimal range during the practice period and the interval period, and the heart pump function is improved.

Interval training

Function and form of interval training method: Through strict interval training process, the heart function of the athlete can be significantly enhanced; by adjusting the intensity of the exercise load, each function of the body can produce adaptive changes that match the relevant sports; through Different types of interval training can increase the energy supply capacity of the lactic energy system,

1. Classification of interval training method

The interval training method refers to the training method for the next exercise after one (group) exercise, strictly controlling the interval time, and the body does not fully recover. In actual training, the / f same athletic ability required to send different day athletes by distance is usually used. It is divided into short-distance interval training, middle-distance interval training and long-distance interval training according to the distance. For the Xiaotong project, the same interval training of the same intensity plays a different role. In actual training, it should be flexibly used according to the characteristics of the athlete.

Table 1 The distances often used for interval training in different events

Distance effect

400m 50 ~ 600m development speed and speed endurance

800, 1 500m 100 ~ 2 000m development speed, speed endurance, mixed oxygen energy supply

Power, energy supply capacity of lactic acid, and elimination of lactic acid

ability

5000, 1 0000m 200 ~ 3 200m Ibid.

Different training distances and different intensities are not the same for the various abilities required to develop athletes in different events. Table 1 shows the distances often used for interval training in different events.

2 Application of interval training method in different project training

2-1 short distance interval training

The main role of this training method is to develop the speed and speed endurance of middle and long distance runners. The duration is 15s ~ 2min, with an intensity of more than 85%, the heart rate is controlled at l70 190 m / in, the training distance is between 150--600m, and the number of exercises in each group is generally 4 ~ 15 Between two times, it is called to arrange 2 to 5 groups, the group interval is 15-20 minutes. When developing the athlete's speed ability, the interval time is 1-3 minutes. When developing the speed endurance, the interval time is 3-7 minutes. Intermittent 3 ~ 5min, you can also use gradually shortened interval time of 7, 5, 3, lmin interval, the latter interval method of training effect is better), the rest method uses jogging active rest. When developing the athlete's speed ability, the training method is: generally use a training distance of 100 to 250m to run 12 to 18 times, the intensity is 85 to 95%, the galactic is 180 to 1907 k / min, the interval is 1-3 minutes, and the group is intermittent 15 ~ 20min. The application of this training method should be mainly short-distance events, such as 400m runners. When developing athletes' speed tolerance and lactic acid energy supply capacity, their training methods are:

Maximum lactic acid training: training distance is 300 ~ 500m, 4 ~ 5 times, intensity is 90 ~ 98%, heart rate is above 190 times / min, two methods are generally used for each interval, one is for athletes with a good training foundation, and The interval time is gradually shortened. Athletes of average level use the interval of equal time, the time is 3 ~ 5min, the heart rate returns to about 140Z ~ min, and the group interval time is 20min. China's biochemical expert Mr. Feng Weiquan once suggested that 60 to 90 s training distance for ultra-extreme intensity running 5 times, the interval is 4 minutes, the blood lactic acid after training can reach 31. Immol / L is a training method to improve the most human lactic acid ability. This training method is the best way to develop speed endurance for middle and long distance runners. Lactic acid tolerance training: Improving lactic acid tolerance is especially important for 400m and 800m running. The training method is: run about 4 to 5 times with a force of about 1 minute to achieve a blood lactate level of 12 mmol / L, and then use a rest interval of 4 to 5 minutes to transfer lactic acid from skeletal muscle to the blood, which can be partially eliminated during the rest period Lactic acid, so that skeletal muscles can continue to work, such as insufficient rest time, it will lead to decreased exercise capacity due to lactic acid accumulation. "Interval training" at the same time: Most training experts believe that the speed endurance and lactic acid energy supply capacity of developing runners are the best training distance

300500m fast running, the exercise time is between 60 ~ 90s. For 400, 800, and 1500m athletes, use 85 ~ 95% intensity for 90s running 3 ~ 5 times, arrange 3 ~ 8 groups, and use the same time Complete the distance to measure the level of its exercise level. This training method is also a better way to develop the speed endurance and lactic acid energy supply capacity of middle and long distance runners.

2.2 Interval distance training

The main function of this training method is to develop the mixed oxygen metabolism capacity of athletes, and it is the main training method for athletes to develop special endurance for 1500m, 300m, 50m, and 100m. The training distance is 300-2O00m, the duration is 2-8min, the intensity is best controlled at 80-92%, the heart rate is 170-190 m / in, the number of repetitions is 3-5, and the number of groups is 3 5 groups. According to the specific endurance required for different sports day, it can be divided into training of high oxygen mixing capacity and low oxygen mixing capacity. High aerobic metabolism training: mainly develops the endurance of 800m and 1500m runners. With a training distance of 600-200m, a training intensity of 85-92%, and a heart rate between 180-190 ra / in. The interval time is generally the same interval, the heart rate returns to about 130 times, and then the next group of training. Low-oxygen metabolism training: mainly develops the endurance of runners of 5Om and 100m. With a training distance of 1000-3200m, 80-90% of the training intensity, heart rate between 175-185 beats / min, the interval time is generally the same interval, the heart rate returned to 130 beats / min before the next training session. This training method is generally running at a constant speed, and the average endurance of the athlete is used to measure the athlete's specific endurance level.

2.3 Interval distance training method

This training method mainly develops the ability of athletes to quickly eliminate lactic acid and the development of athletes' special endurance and sprint ability. This training method has many variables, wide application, and flexibility. The intensity and interval time used should be based on specific training tasks. , Object level to determine. For example, in order to develop the ability of athletes to quickly eliminate lactic acid: (300m fast + 300m fast + 400m medium + 300m fast + 300m fast + 400m medium) × 3 ~ 8 groups of training methods, the first two 300m high-intensity running makes the body There is a large amount of lactic acid accumulated in the back, and the 400m running at the middle intensity is mainly to quickly eliminate the lactic acid accumulated in the body. In order to develop the final sprint ability of the athlete, the following training methods can be used: split the project into several distances, and finally carry out sprint training of 400m or 800m. For the development of the sprint ability of the 500m athlete, use 300m + 300m + 400m fast + 500m fast training means. When developing the special endurance of 5000m athletes, you can use 400m fast + 400m fast + 400m medium + l200m fast + 400m medium + 2O00m fast training methods. The first two 400m are mainly for the athlete to adapt to the speed at the beginning of the game. The 400m mainly eliminates lactic acid in the body, and the fourth 400m is mainly to adjust the athlete's physical fitness. The transform distance training method is characterized by rich content and strong practicability, which can effectively improve the multiple athletic abilities of middle and long distance runners.

3 Conclusion

The interval training method plays a very important role in improving the performance of middle and long distance runners. Short distance interval running can effectively develop the speed ability, speed endurance and sprint ability of middle distance runners; interval distance running can develop the speed ability and Speed endurance can help a lot, and it can also improve the endurance of middle and long distance runners: long-distance interval running can improve the long-distance running endurance and mixed oxygen energy supply capacity; the variable distance interval training method can develop athletes' multiple athletic abilities ; In the practical application of the interval training method, pay attention to: interval time, interval mode, training intensity, training distance, number of repetitions (groups) and other factors, in order to improve the training effect.