![]() ![]() Resistance interval training encompasses exercises primarily designed to promote muscular strength and hypertrophy, although it also can be an effective stimulus to promote CRF when sets are performed in a vigorous manner with short periods of recovery. ![]() Common examples of SIT and HIIT are Tabata-style intervals and fitness studio indoor cycling classes, respectively, whereas interval walking would constitute the third, less demanding form of aerobic-based interval training. There are three main varieties: (i) sprint interval training (SIT) involves “all out,” “maximal,” or “supra-maximal” efforts in which the absolute workload or speed exceeds that which would elicit maximal oxygen uptake (V˙O 2max) (ii) high-intensity interval training (HIIT) involves vigorous but submaximal efforts in which the relative intensity during the intervals elicits ≥80% of maximal heart rate and (iii) less demanding types of intermittent exercise, typically characterized by alternating periods of light and moderate exercise ( e.g., interval walking). Aerobic-based interval training generally involves exercises that engage a large mass of muscle ( e.g., cycling, running, swimming), performed in a variable intensity manner, which promote the development of cardiorespiratory fitness (CRF). It is reasonable to postulate that interval training can be broadly categorized into two main types: aerobic-based and resistance-based (see Sidebar). WHAT IS INTERVAL TRAINING?Ī wide range of terms have been used by researchers and fitness professionals to describe various interval training protocols, which has led to a dizzying array of acronyms and general lack of standardization in the scientific literature and general vernacular. The focus is on interval training for cardiometabolic and brain health, including application of the method in persons at risk for, or afflicted by, chronic diseases or conditions that affect function. This brief review attempts to place the latest findings in context for the fitness and health professional. In their 1974 book, Fox and Matthews ( 1) wrote, “Pioneered by track and swimming coaches, interval training is the supreme way to condition a person (including) the person who desires to condition himself for health purposes.” An explosion of scientific research over the last decade has advanced our understanding of the physiological adaptations to various types of interval training. The application of interval training for general fitness has also long been appreciated. It refers to an intermittent style of exercise in which bouts of more intense effort are separated by periods of recovery within a single training session. Interval training has been used by athletes and coaches for more than a century as a means to enhance performance. Combining interval exercises with motor skill training in a clinical setting can augment the recovery of function.Short exercise breaks like climbing the stairs can refocus attention and help maintain productivity in the workplace.Engaging in interval exercise can boost fitness and improve your mood in a time-efficient manner. ![]()
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