Van, Mint, Earn N., Earn K.

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Interval training
Definition
Training that consists of periods of work followed by period of
rest

Components of fitness developed

- Aerobic capacity
- Anaerobic capacity
- Speed
- Local muscular endurance
- Muscular power & strength

Examples of the methods

- Swimming
- Running
- Rope jumping
- Biking
- Rowing

Reasons why to use this method of training?

- Improve the cardiovascular strength/ endurance of athletes
- Increase fitness and burns more calories over a short
period of time than steady-state cardio
- Control blood sugar and improve insulin sensitivity
- Effective workout in an efficient time

Which sports or athletes would use this method?

- Basketball
- Soccer
- Hockey
 - Tennis
- Rugby
- Runner/ splinter

Training design
Start with a 5-minute preparation and warm up
Then run for 2 minutes at 90 to 95 percent of maximum heart
rate.
Take 2 minutes active recovery
Repeat the 2 on/2 off pattern 3 more times.
Finish with a 3-minute cooldown.

References
https://www.jenreviews.com/intervaltraining/

https://www.concept2.com/news/7-reasons-to-include-intervals-you
r-workouts
Karp, J.R., Ph.D. ​Interval Training: Short Workouts That Really
Pay Off. Retrieved from
https://www.shape.com/fitness/workouts/interval-training-short-w
orkouts-really-pay