Interval training

Fartlek training Fartlek training, developed in Sweden, incorporates aspects of interval training with regular distance running. The name means 'speed play', and consists of distance running with "bursts of harder running at more irregular points, lengths and speeds compared with interval training". For example, a fartlek training session might consist of a warm-up for 5–10 minutes; running at a steady, hard speed for 2 km; rapid walking for 5 minutes (recovery); sprints of 50–60 s interspersed with easy running; full-speed uphill for 200 m; rapid walking for one minute; repeating this routine until the time schedule has elapsed (a minimum of 45 minutes). The acronym DIRT is sometimes used to denote the variables : D = Distance of each speed interval, I = Interval of recovery between speed intervals, R = Repetitions of speed intervals, and T = Time of each interval. == Effectiveness ==

Aerobic interval training may benefit exercisers by allowing them to burn more calories in a shorter period, and by improving aerobic capability at a faster rate, when compared with continuous-intensity exercise. In overweight and obese individuals, high intensity interval training employing four sets of four-minute intervals has been shown to improve VO2 max to a greater extent than isocaloric moderate continuous training, as well as to a greater extent than with a protocol using shorter, one-minute intervals. There is some evidence that interval training is also beneficial for older individuals and for those with coronary artery disease, but further study is required to acquire further evidence. Interval training can improve many aspects of human physiology. In athletes, it can enhance lactate threshold and improve VO2 max. Lactate threshold has been shown to be a significant factor in determining performance for long distance running events. An increase in an athlete's VO2 max allows them to intake more oxygen while exercising, enhancing the capability to sustain larger spans of aerobic effort. Studies have also shown interval training can induce endurance-like adaptations, corresponding to increased capacity for whole body and skeletal muscle lipid oxidation and enhanced peripheral vascular structure and function. There is limited evidence that interval training assists in managing risk factors of many diseases, including metabolic syndrome, cardiovascular disease, obesity and diabetes. It does this by improving insulin action and sensitivity. Generating higher insulin sensitivity results in lower levels of insulin needed to lower glucose levels in the blood. This helps individuals with type 2 diabetes or metabolic syndrome control their glucose levels. A combination of interval training and continuous exercise increases cardiovascular fitness and raises HDL-cholesterol, which reduces the risk of cardiovascular disease. This type of training also decreases waist circumference, waist-to-hip ratio (WHR), and the sum of skin folds on the body. == See also ==