Physiological ideal endurance event: short interval/short rest OR long interval/long rest?

Asked by: Kimberly Herawati

What is short interval training?

Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. For instance, if your exercise is walking and you’re in good shape, you might add short bursts of jogging into your regular brisk walks.

How long should I rest between intervals?

One of the most common guidelines for how much rest you should take between track intervals is between 50-100% as long as the repeat. So if you run 8X400s and finish each one around 90 seconds, you will want to take between 45-90 seconds per interval.

Why is rest important in interval training?

Muscular Endurance

revealed that with the coupling of low intensity loads with very short rest is best for increasing muscle endurance. This structure of exercise increases muscle endurance by supporting an increase in capillary and mitochondrial density in the muscle.

What does long interval training do?

A benefit of long interval training, is that it allows variety to be used throughout the training session. Athletes can move between exercises during rest periods or simply change the length or distance of the higher workload or shorter rest periods.

What are the 4 types of interval training?

Now let’s break down the various types of HIIT that you can do from home––Tabata, cardio HIIT, full-body HIIT, HIIT with weights, and HIIT for runners.

What are the two types of interval training?

2 Basic Types of Interval Training

• The Fitness Interval Training. This technique is recommended for beginners and intermediate exercisers. …
• The Performance Interval Training. This technique is more advanced and is recommended for well-conditioned athletes.

What is rest interval?

The rest interval is the time spent resting between sets that allow the muscle to recover. The rest period between sets may range from 30 seconds to two minutes.

What do you do during rest intervals?

Walking. Walking is usually the best option for rest periods between 1 and 3 minutes. After the initial fatigue from finishing the previous repeat dissipates, begin to walk around slowly to help keep the blood flowing to your muscles. If you’re still gasping for air, stand-up straight and put your hands on your head.

What is a good interval running workout?

Marathon runners looking for an interval running plan should try the 10-20-30 method.

• Warm up by jogging a mile.
• Jog for 0:30 at a light pace.
• Run for 0:20 at a training pace.
• Sprint for 0:10 at a fast pace.
• Jog for 2:00.
• Repeat intervals for 2 or 3 sets.
• Cool down by jogging a mile.

Is interval training good for endurance?

Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Are shorter or longer intervals better?

In short, the short intervals were MUCH more effective at building aerobic fitness than the longer intervals, suggesting that they deserve serious consideration by any cyclist/triathlete or other endurance athlete wanting to raise fitness and performance levels.

Does interval running increase endurance?

Interval training also increases a runner’s endurance. This means that the runner can continue at a certain pace for an extended period of time. Finally, interval training builds muscle strength. Typical distance running exercises the leg muscles in a certain range of motion, with the focus on slow-twitch fibers.

Why are intervals good for you?

Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of both heart disease and high blood pressure.

What is interval training examples?

Example of an interval training session on a treadmill to improve speed in a runner

• Warm up – Jog for 5 minutes at an easy 5/10 effort.
• Work interval – Run for 90 seconds very hard 8/10 effort.
• Recovery interval – Jog for 3 minutes at an easy 5/10 effort.
• Repeat 4x intervals total.
• Cool Down – Walk 5 minutes easy.

What energy system is used in interval training?

Interval training works both the aerobic and the anaerobic system. During the high-intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid.

Is long interval training aerobic?

Long interval training helps develop the body’s aerobic system and endurance levels (compared to just using continuous long distance cardio running). An alternative style of this form of training incorporates stages of high intensity exercise followed by a low intensity activity like walking.

What are the 3 energy systems?

There are 3 Energy Systems:

• Anaerobic Alactic (ATP-CP) Energy System (High Intensity – Short Duration/Bursts) …
• Anaerobic Lactic (Glycolytic) Energy System (High to Medium Intensity – Uptempo) …
• Aerobic Energy System (Low Intensity – Long Duration – Endurance)

What is interval training for aerobic endurance?

Interval training involves intensities at or above VO2max, typically lasting between 30 seconds and 5 minutes (10). For an aerobic endurance athlete, the rest times between intervals are typically equal to or less than the work time itself, which keeps the work-to-rest ratio at 1:1 or 2:1.

What is anaerobic interval?

Anaerobic interval training involves high intensity movements for short periods concluding with a period of rest. You can adjust the length of training (duration), how hard the athlete trains (intensity) or the rest periods to tailor the program to an athlete’s training needs.

What are interval runs?

Interval running involves alternating short sprints followed by longer periods of recovery jogging in a single workout.

What is a good work to rest ratio for interval training?

For aerobic power, we typically recommend a 1:1 or lower work-to-rest ratio to target aerobic power. For example, something like :30 work / :30 rest is a classic aerobic-dominant interval.

What is the ideal HIIT ratio?

When starting a HIIT program, we recommend using HIIT ratios with longer recovery phases than work phases. For example, a 1-to-3 work-to-recovery ratio is a good starting point. The goal in HIIT is to push hard during the work phase and recover as much as possible during the recovery phase.

How long should an interval be?

Keep the intervals short

Your intervals shouldn’t be minutes long, they should be seconds long — ideally 20 to 60 seconds. Remember: The intervals are short so you can push yourself to the max. “The shorter a workout is, the more I dread it!” Avery says.

What is work rest ratio?

A work to rest ratio of 1:1 or 1:2 means the aerobic energy system is dominant, a work to rest of 1:3 or 1:4 means the anaerobic glycolysis system is dominant and a work to rest of 1:6+ indicates that the ATP-CP energy system is dominant.

What are the 5 activities of ATP CP?

Muscles require a steady supply of ATP during sustained activities like walking, running, swimming, cycling, rowing, and cross-country skiing, or anything done for longer than two minutes continuously.

What is a 1/4 work rest ratio?

This equates to: one minute of work followed by a four-minute rest; or 30 seconds of work followed by a 90-second rest; or 30 seconds of work followed by a 60-second rest.