The meaning and training method of intermittent training

Intermittent training meaning

This article introduces the meaning and methods of intermittent training. Next time, we will introduce high-intensity intermittent training methods.

Intermittent training: The meaning is to use high-medium and low-intensity training and divide it into several groups. The body is given a certain amount of recovery time between groups, so that the body can undergo greater intensity training, and the effect is much better than continuous training.

In medium- and low-intensity aerobic training, intermittent training impacts high-intensity training, which is conducive to the body burning calories faster, which is related to the body's absorption and utilization of oxygen.

When runners are talking about how to master speed during running, it actually refers to the body's utilization of oxygen. 95% of the energy (calorie) consumption of the human body comes from the oxidation reaction of food, so the body is increased The body's use of oxygen can burn heat energy faster. (This is the importance of breathing during running) Plateau training is the purpose.

Intermittent training, when jogging, the absorption of oxygen will only increase in the first few minutes, and in the following training, the absorption of oxygen will remain at a stable level. Once aerobic exercise is started, regular training with fixed intensity will no longer increase the body's ability to utilize oxygen, which means that the metabolism has reached the plateau state, and intermittent training is introduced. Adding a short period of high-intensity exercise to the training can greatly increase the oxygen absorption. Moreover, the body's absorption of oxygen will also increase greatly after training.

For example: Run 400 meters (high intensity 80") and 30" intermittently to increase the oxygen absorption, and then run 400 meters After running quickly at 80, "interval still 30" and 400 meters, you will breathe heavily. By interspersing intermittent movements that last longer and more intensely in daily training, it will stimulate your heart and lung function. If you adapt to a level, you will immediately go to a new level and master intermittent training (strictly controlling time is better for professional athletes).

Amateur athletes, fitness runners who aim to exercise, intermittent training is an intermittent training formulated for their own happy running, which can be called running and stopping. (The time of running, distance of running, and stopping time are all determined by yourself, but the heart and lung function must be stimulated to lay the foundation for further improvement. Therefore, intermittent running is suitable for all people who participate in running. Run towards healthy running and run towards the future.

Intermittent training principle

Edit Intermittent training method is to use hypoxia meter in the plain to allow trainees to intermittently inhale gases lower than the normal oxygen partial pressure, causing moderate hypoxia in the body, resulting in a series of anti-hypoxia physiological and biochemical adaptations that are conducive to improving aerobic metabolic ability to achieve the purpose of plateau training. In exercise practice, intermittent hypoxia training, as an auxiliary training method, interspersed with routine training, can maximize the development of the functional potential of trainees and comprehensively improve the body's metabolic ability.

Intermittent training category

Edits are divided into two categories of "slow intermittent training" and "fast intermittent training". If the ratio of rest time to practice time is greater than 1, "fast intermittent training", focusing on the cultivation of continuous speed; on the contrary, "slow intermittent training" to develop endurance.

The method of intermittent training

You can use any exercise method you like, such as jogging, running, sprinting, fixed bicycles, bicycles, treadmills, mountain bikes, rowing, stair climbing, mountain climbing, swimming, etc. You can choose as you like, just make your body move.

First week---Fourth week

Train three times a week, three sets of movements each time.

Each training takes 19 minutes (including warm-up and relaxation)

You can also arrange intermittent training on days without training, or after weight-bearing training.

Fifth week---Fourth week

Train four times a week, four sets of movement each time.

Each training requires 22 points Clock (including warm-up and relaxation)

You can also arrange intermittent training on days without training, or after weight-bearing training.

Work 9-week-12-week

Train four times a week, each five sets of movements.

Each training takes 25 minutes (including warm-up and relaxation)

You can also arrange intermittent training on days without training, or after weight-bearing training.

Work 13-16-16

Train five times a week, each six sets of movements.

Each training takes 28 minutes (including warm-up and relaxation)

You can also arrange intermittent training on days without training, or after weight-bearing training.