Definition: It refers to a training method that puts forward strict requirements on the action structure, load intensity, and interval time, so that the body is in a state of incomplete recovery and repeated exercises are performed. One of the training methods.
In the 1950s, the German cardiologist Reindel and the teacher Beschler proposed the interval training theory, which believed that training can increase the heart rate to 170-180 beats/minute, and then resume training after intervals when the heart rate reaches 100-125 beats/minute. Carry out training, which will help strengthen the heart pump function. Therefore, the interval training method is also called the Gerschler-Reindl law. The advantage of this training method is that it can keep the heart rate within the optimal range during the exercise and the intermittent intervals, and improve the heart pump function. In the early 1990s, the application expanded and the effect was remarkable.
A simple understanding of interval training method:
Interval training method: refers to the method of resting according to strictly prescribed interval time between repeated exercises, and then practicing again. For example, 400-meter swimming can be divided into eight sections for training, each section is 50 meters, swimming speed is 32 seconds, and rest is 30 seconds.
The interval training method is to carry out the next exercise before the athlete's body has recovered to increase the exercise load. It has a significant effect on improving the functions of the respiratory and cardiovascular systems, developing speed and speed endurance.
Interval training reference plan:
There are currently many versions of the interval training method. The differences areDepending on the weight used and the length of rest time, you can also create a version that suits you, or refer to the three versions below. In short, it is still an old saying: there is no fixed law, only the application is the law.
(1) Tim Scott’s version of interval training:
Choose a weight of 3 to 4RM, use this weight to complete ten sets, one set per set (rep), and continue training for eight weeks. Rest for 90 seconds between sets in the first week, and then decrease the rest time each week until you rest for 5 seconds between each set. Finally, you can lift the weight ten times in a row.
(2) Mike Mentzer’s Heavy Duty training method version:
Choose a 1RM (Max Rep) weight, do it four times (reps) in total, rest for ten to fifteen seconds each time, and repeat it four times in a row to increase the weight and training intensity. This is also Mike Mentzer's Heavy Duty Advanced techniques in training methods.
(3) Matt Wiggins’ variation of interval training:
Choose a weight of 65%-85% RM to do fifteen sets of training twice each (reps). The standard rest time between sets is sixty seconds. After repeated training for several weeks, you must try to shorten the rest time. If you can lift the same weight twice after a rest period of about 20 seconds, it means that your strength has increased, and you must retest the maximum number of repetitions of muscle strength ( RM), then return to the new weight of 65%-85% RM, and continue training with a 60-second rest period in each set.
News reports on interval training:
“High-intensity interval training is twice as effective as Ordinary training methods,” the Associated Press quoted Jan Helgrud, a sports expert at the Norwegian University of Science and Technology, as saying on the 25th. Helgrud recommends that people break their workouts into four segments of four minutes each, with a three-minute rest in between. Interval training, he says, can significantly shorten people's time in the gym. After the exercise, "you should feel a little out of breath.""Catch your breath, but you shouldn't feel exhausted." Researchers found that interval training significantly increased runners' endurance, increased strength by 10%, and increased speed by 5%. After using interval training, some elderly people and patients with heart disease Improved health
Stephen Bailey, a sports science expert at the University of Exeter, explains, "If you move your muscles, there will be an imbalance between the muscles and the body will start to adjust." Sudden intense exercise can transform Body muscle type, allowing muscles to consume oxygen more efficiently. Even if you put in just a few minutes of interval training, the results can last for hours. According to Xinhua News Agency
Interval Squats for Weightlifters
Introduction: Many people like to squat to the bottom and then stand up. They get weirded out when they see a Russian or Bulgarian weightlifter doing squats. Powerlifters often pause for one to two seconds at the bottom of a squat rather than immediately rising up. This is an important strength-building secret for weightlifters.