Sprint Interval Training Increases Power, Aerobic and Anaerobic Performance
The term “interval” refers to a time interval between two other times. For example, if you are doing a mile run, then after your first mile you would do another one minute jog before starting again at half marathon pace. If you were to complete all three miles in 4 minutes each (4 x 1:00), it would be considered an 8K. The term “Interval Training” is used to refer to any type of exercise which consists of alternating periods of high intensity work with low or no intensity work.
In order for intervals to be effective, they must be performed frequently enough so that you get a benefit from them. You need to train yourself not only how long and hard you have to push during the intervals but also when and how much rest you need between them.
When you perform intervals, you must make sure that you don’t overstride or fall down. When performing sprinting exercises such as hill sprints, jump rope, and fast walking, it’s important to keep your body moving forward while keeping a straight back. These movements require great coordination and balance. If you are not careful, these skills may become impaired if done too often.
One of the major benefits of interval training is that it helps to increase your body’s ability to use oxygen more effectively. This is called your VO2max and it is one of the best indicators of how much a person can exercise in a period of time before reaching their maximum capacity. An improved oxygen capacity also means that you can maintain a faster pace during sprints without experiencing shortness of breath or other fatigue.
Sources & references used in this article:
10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance by TJ Hazell, REK MacPherson, BMR Gravelle… – European journal of …, 2010 – Springer
Multimodal high-intensity interval training increases muscle function and metabolic performance in females by S Buckley, K Knapp, A Lackie, C Lewry… – Applied Physiology …, 2015 – NRC Research Press
Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans by KA Burgomaster, SC Hughes… – Journal of applied …, 2005 – journals.physiology.org
A practical model of low-volume high-intensity interval training induces performance and metabolic adaptations that resemble ‘all-out’sprint interval training by M Bayati, B Farzad, R Gharakhanlou… – Journal of sports …, 2011 – ncbi.nlm.nih.gov