Race Training - Interval Training System.

Race Training - Interval Training System.
Interval Training.
The training system known by that name consisting of a succession numerous efforts of short duration and intensity below the maximum, with reduced rest interval. This training is currently adopted by all the major corridors and aims to achieve the highest performances. The most striking effect of this method on training the athletes are follows:
- Technical Improvement: improvement of the economy in an effort to better neuro-muscular coordination.
- Development of Muscular Power: mainly the legs.

Physiological Adaptation:
1st. Development of cardio-pulmonary function (better blood circulation).
2nd. Better coordinate the various vegetative system.
These effects must then be studied and constitute the objective of preparing the athlete and distance runner middle distance.
One of the most spectacular physiological adaptation: a volume increase of cardiac output. This development
that is connected directly to the athlete's performance, should be systematically observed and controlled. In fact, it represents the main objective of preparing an athlete and distance runner middle distance.

The basic principle of "Interval Training" is based on the following key points:
a) the distances to be traveled;
b) the times to be performed;
c) the number of replicates;
d) the duration of the intervals;
e) the nature of the intervals.

a) The distances:
In a general sense, the distances traveled must be short enough that they can be repeated many times
(40x100m worth more than 4.000m). In "Interval Training" is not the total distance that matters, but the
number of repetitions.
The most widely recommended distance, aiming to physiological adaptation, is certainly the 200m (400m is the maximum).
The range advocated for the development of muscular power is in general 100m. (The minimum downward are Including 40 meters).
Distances complement, aiming to "beat" extending from 30 meters to just below the distance
competition. (In general, never exceed the 2,000 m.)
During a session, the type of work planned and distance should not change. That is, more particularly a
through facility for the athlete and better control possibilities for the coach.

b) The Times:
An effort around 70% or 2/3 of the time possibilities, represents the ideal, with a view to adaptation
physiological. This should, from now on, to minimize opportunities for errors and presents a solution to a
controversial issue.
If the development of muscular power imposes faster pace of work, it does not require more effort. (Adopt
shorter distances).

c) The Reps:
This question has already been addressed (distance). The number of repetitions is anyway element progression.
In most cases, the organism is requested number (distances) and above the recovery process (number of
intervals).

d) Intervals:
Nature range. If the number of repeats seems to be the base element of the progression, the interval is no
No doubt, the stone auxiliary entire system.
The recovery takes place not on a regular basis, but following an exponential curve well. Practically, is divided into three
the total time of recovery, can secure the latter takes place as follows:
70% is carried over from the 1st third;
20% is carried over from the 2nd third;
10% is carried over from the 3rd third;

The first third - represents the "recovery caller 'it can not cross. Moreover, for such an effort,
which was above the "recovery payer" should never exceed 3 minutes. These observations regarding the duration range, are valid for the work of "physiological adaptation" and rhythm.
In opposition to the course of study for the development of muscular power, this interval should be longer,
because the most important intervention of the neuro-vegetative. This observation is of paramount importance, since it treat training sprinters.
Finally, the range must be active, ie, the athlete must learn to walk, trot and switch both your convenience. Such action is not claimed because of its influence on the training itself, but in order to avoid accidents,
such as hallucinations, fainting, and so on., given the disruption that a sudden stop can cause stress in the circulation Blood.

Here is a succinct way, the essence of "Interval Training". All training based on it must be accompanied by
a specialized doctor, equipped with examination equipment and appropriate research. In general, the doctor and technician work
together, by mutual agreement, observing the behavior of the athlete.

Source: Athletics