INTERVAL METHOD OF TRAINING

INTERVAL METHOD

 Interval training is a type of training that involves a

series of high intensity workouts interspersed with rest or
relief periods.

 The high-intensity periods are typically at or close to 

anaerobic exercise, while the recovery periods involve
activity of lower intensity.
• Interval method is based on the following principle: Work
should be done with sufficient speed and duration so that
the heart rate goes up to 180 beats/min.

• After this there should be a recovery period and when the

heart rate comes down to 120-130 beats/min the work
should be started again. The training load in interval
method, therefore, can be controlled by repeatedly checking
the heart rate.
 CHARACTERISTICS OF INTERVAL METHOD
1. Periods of intense work interspersed with timed rest.
2. A wide variety of fitness types can be developed.
3. Structured in repetitions and sets.
4. Intensity is measured by % max HR.
5. Disadvantage - maximal nature of intervals can be
too challenging for some participants.
TYPES OF INTERVAL METHOD

1. Intensive interval method.

2. Extensive interval method.

 1. INTENSIVE INTERVAL METHOD
 The intensive interval method uses slightly higher
resistance (50 to 60 percent) for shorter duration (average of
30 seconds) and three to six sets per exercise.

 The authors list no target heart rate for this method, but

they do mention that set performance should be explosive
for each repetition.
 2. EXTENSIVE INTERVAL METHOD
 In the extensive interval method, the athlete will perform
approximately 20 to 30 repetitions for one set, with the duration of
that set lasting 60 seconds with weights of 30 to 40 percent of max.

 Three to six sets are performed with each exercise, with the goal
being to reach a target heart rate of between 150 to 180 beats per
minute minus your age. The example they give is that a 20 year old
athlete should reach heart rates of 130 to 160 beats per minute
during the set.
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