1. What is interval training?

Intermittent running training is a training method of alternating high-intensity running and low-intensity activities. Through intermittent high-intensity running, the body reaches its limit in a short time and recovers in low-intensity activities. This training method can improve the endurance level of the body, accelerate metabolism and improve the cardiopulmonary function.

Second, the benefits of interval running training

Improving cardiopulmonary function Through interval running training, the intensity and time of running can be gradually increased, thus enhancing cardiopulmonary function and increasing oxygen intake. Strengthening endurance and explosive intermittent running training can make the body constantly adjust during high-intensity exercise and recovery, and make the muscles adapt to the ability of long-term exercise and rapid outbreak.

Improving metabolic rate High-intensity interval running training can consume a lot of calories in a short time, promote fat burning and accelerate metabolic rate. Improving running skills Interval running training can help runners master reasonable rhythm, breathing and posture, and improve running skills and efficiency.

Third, the basic principles of interval running training

The intensity gradually increases. At the beginning of interval training, you should choose a low intensity and a short time that suits you, and then gradually increase the intensity and time. After a reasonable interval of high-intensity running, you need a proper rest time to recover, which is usually 1-2 times that of high-intensity running.

Training periodicity arranges training into a cycle, including proper rest and recovery period, to avoid overtraining. Different individuals have different physical conditions and goals, so we should adjust the training intensity, time and frequency according to individual differences.

Fourth, the common methods of interval running training

Fixed Intermittent Method The fixed intermittent method refers to maintaining a relatively constant high-intensity run for a period of time, and then recovering the low-intensity run within a fixed period of time, such as 1 min high-intensity run, and then running the low-intensity run for 30 seconds, and so on. Variable-speed intermittent method The variable-speed intermittent method is to perform different intensity exercises in a period of time, such as sprinting for 30 seconds, then jogging for 60 seconds, and so on.

Proportional intermittent method Proportional intermittent method is to arrange the time ratio of high intensity and low intensity according to one's own feelings, such as running high intensity for 45 seconds according to one's own feelings, and then recovering low intensity 15 seconds, and so on.

Verb (abbreviation of verb) matters needing attention

Choose a suitable sports ground and a flat and safe running ground for training, so as to avoid falling or being injured due to uneven or complicated roads. Pay attention to warm-up and relaxation. Warm-up exercises must be carried out before interval running training to reduce the risk of injury. After the training, we should also do proper relaxation exercises.

A lot of sweat will be produced during intermittent running training with timely hydration, so it is necessary to replenish water in time to keep the water balance during training. Reasonable arrangement of rest interval running training is high-intensity aerobic exercise, which is carried out 2-3 times a week, and there should be appropriate rest time between each time to fully recover the body.