Interval training

from Wikipedia, the free encyclopedia

Interval training is a training method in sport that is characterized by alternating stress and recovery phases (intervals). The duration and intensity of the recovery phases are designed in such a way that the organism cannot fully recover. The incomplete recovery creates a strong training stimulus.

Interval training has, depending on the goal expression, the endurance , the speed endurance , the lactate tolerance , the lactate removal, the maximal oxygen uptake or the rate sense (z. B. race pace) to improve. Furthermore, interval training can help improve and economize movement sequences (inter- and intramuscular coordination).

These training goals are important for many sports, so this form of training is widespread.

Sprinters, medium-distance and long-distance runners, but also cyclists, swimmers and rowers, sport climbers and cross-country skiers know interval training as preparation for specific sports. More recent research also deals with the importance of interval training for cardiac rehabilitation.

The long-distance runner Emil Zátopek is repeatedly named as the inventor of the interval method, who was often superior to his opponents in competition due to his training methodical knowledge advantage. The interval training gained dominance in running compared to the previously important 'style training', as Zátopek ran extremely uneconomically - the style training, which paid great attention to discipline-specific movement (running) economy, however only lost its importance temporarily. Trainers like Mihály Iglói combined both methods and were very successful internationally for over a decade.

Sport-specific interval training in long-distance running

In long-distance running , the interval method is now a generally recognized training tool. The tempo is usually chosen during the exertion phase so that the athlete can keep the tempo or exertion constant during all repetitions.

Typical interval training for the 10,000 meter runner are distances over 200, 300, 400 and 1000 m, while the marathon runner prepares himself with longer distances. Here, 200 to 400 m are often chosen for training the basic speed and distances over 1000 to 5000 m are used to train the pace of the competition. During interval training, the heart rate rises to 90% to just under 100% of the maximum heart rate during the short interval training, while the heart rate increases to around 85% of the maximum heart rate during interval training at marathon competition pace. Nevertheless, the control of the training intensity does not take place via the heart rate, but via the time per distance (pace) , since the pulse rises sharply due to the short load and a training control would not be practical here. If the route lengths are varied, it is advisable to change from long to short and not from short to long, i.e. H. 500-400-300-200-100 m gives better results than 100-200-300-400-500 m, even if the speed and pauses between the two groups are identical.

Training forms and training goals

Interval training is assigned to different categories.

Tempo runs

  • Heart rate: 85–90% of the maximum heart rate
  • Metabolism: aerobic - anaerobic mixed metabolism
  • Exercise phases: 2–4 × 2000 to 5000 meters
  • Recovery phases: 3–5 minutes of active recovery (walking or trotting)
  • Training goals: Development of basic endurance at a high level, improvement of lactate breakdown

In marathon training, this form of interval training is used to gradually bring the body closer to the competition load at the marathon race pace.

Extensive 1000 m runs

  • Exercise phases: 4–6 × 1000 meters at 95 to 97% of the 10 km competition pace up to 15 × 1000 meters at 90 to 95% of the 10 km competition pace
  • Recovery phases: 2–3 minutes' trot break until the heart rate has fallen into the recovery range
  • Training goals: Development of basic endurance at a high level

Intensive mountain and stair runs

  • Exercise phase: 1–2 minutes
  • Recovery phase: 2–3 minutes
  • Training goals: strength endurance

Benefits of interval training

Interval training is a very time- efficient and effective training method, as proven by an increasing number of scientific papers. It could be shown that with short but very intense exercise phases (e.g. 30 seconds) alternating with also short recovery phases (e.g. 4 minutes) - corresponding to only a few minutes of interval training per day - the same results (e.g. B. with regard to the performance of the muscles) can be achieved as with a 90 to 120-minute traditional endurance training at moderate intensity. Another study also came to the conclusion that the so-called HIIT ( high-intensity interval training , to be distinguished from high-intensity training in weight training ) is not only a time-saving and highly effective, but also a very safe training variant. The authors concluded that ten one-minute sprints at an intensity of around 95% of the maximum heart rate on a stationary training bike, interrupted by a one-minute break in between, had the same positive effect on the muscles as many hours of conventional long-term cycling with lower intensity.

Disadvantages of interval training

Since the loads only have to be maintained for short periods of time, the athletes can train with high intensity. This high burden on the organism can lead to damage - especially to the musculoskeletal system - in insufficiently trained athletes. For example, runners can suffer injuries to the Achilles tendon, as the adaptation to training stimuli due to the lower blood flow in tendons , ligaments , joints and bones (passive musculoskeletal system) takes much longer there than in the well-perfused skeletal muscles.

Well-known running coaches like Arthur Lydiard and Ernst van Aaken were skeptical or even negative about interval training.

See also

Individual evidence

  1. ↑ P. Schmid: Continuous method versus interval training in cardiological rehabilitation. In: Austrian Journal for Sports Medicine. Vienna, ISSN  1012-3156
  2. ^ A b Herbert Steffny: The big running book. Südwest Verlag, Munich 2004. ISBN 3-517-06728-8
  3. ↑ Arnd Krüger : Many roads lead to Olympia. The changes in training systems for medium and long distance runners (1850–1997) . In: N. Gissel (Hrsg.): Sporting performance in change . Czwalina, Hamburg 1998, pp. 41-56.
  4. ↑ Arnd Krüger (2018). Interval training. Competitive sport 48 (6), 27.
  5. ↑ Kuno Hottenrott, Zülch: Endurance trainer running. Rowohlt, Reinbek 1997. ISBN 3-499-19454-6
  6. ↑ Gibala, MJ et al .: Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance . In: J Physiol . 575, No. Pt 3, 2006, pp. 901-911. PMID 16825308 .
  7. ↑ Burgomaster, KA et al .: Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans . In: J Physiol . 586, No. 1, 2008, pp. 151-160. PMID 17991697 .
  8. ↑ 'No Time To Exercise' Is No Excuse . ScienceDaily . Retrieved January 21, 2011.
  9. ↑ Little, JP et al .: A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms . In: J Physiol . 588, no. Pt. 6, 2010, pp. 1011-1022. PMID 20100740 .
  10. ^ High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests . ScienceDaily . Retrieved January 21, 2011.

literature

  • Achim Achilles (di: Hajo Schumacher ): Achilles' verses. My life as a runner . Heyne, Munich 2006, ISBN 3-453-60034-7 .
  • Arnd Krüger : Many roads lead to the Olympics. The changes in the training systems for middle and long distance runners (1850-1997) , in: N. Gissel (Hrsg.): Sportliche Leistungs im Wandel . Hamburg 1998: Czwalina, pp. 41-56.
  • Manfred Grosser, Stephan Starischka, Elke Zimmermann: The new fitness training. For all sports, for children, young people and active people. BLV Sportwissen, Munich 2004, ISBN 3-405-16741-8 .

Web links