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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 development of aerobic and anaerobic capacities, and the adaptability of fartlek – to mimic running during specific sports – are characteristics it shares with other types of interval training.
160:. 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,
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intervals of exercise which exceed the energy expended during the timed intervals in high intensity training. 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.
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Some exercisers find interval training less monotonous than continuous-intensity exercise. A number of studies confirm that in young and healthy individuals, sprint interval training appears to be as effective as continuous endurance training of moderate intensity, and has the benefit of requiring a
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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
112:
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
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a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period), to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at predetermined time intervals - e.g. 200 metre sprint, walk back, and
140:
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
103:
High-intensity interval training attempts to decrease the overall volume of training by increasing the effort expended during the high-intensity intervals, which are interspersed with lower intensity periods or rest. In contrast, sprint training is actually the use of intense periods or timed
792:
Wewege, M.; van den Berg, R.; Ward, R. E.; Keech, A. (11 April 2017). "The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis".
125:
reduced time commitment. 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.
167:
This method of training may be more effective at inducing fat loss than simply training at a moderate intensity for the same duration. This is due to the metabolism-boosting effects of high intensity intervals.
512:
Baekkerud, Fredrik H.; Solberg, Frederic; Leinan, Ingeborg M.; Wisløff, Ulrik; Karlsen, Trine; Rognmo, Oivind (March 2016). "Comparison of Three
Popular Exercise Modalities on VO2max in Overweight and Obese".
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sprint again, every 3 minutes. The time interval is intended to provide just enough recovery time. A runner will use this method of training mainly to add speed to their race and give them a finishing kick.
983:"Is Moderate Intensity Exercise Training Combined with High Intensity Interval Training More Effective at Improving Cardiorespiratory Fitness than Moderate Intensity Exercise Training Alone"
559:
Gist, Nicholas H.; Fedewa, Michael V.; Dishman, Rod K.; Cureton, Kirk J. (16 October 2013). "Sprint
Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis".
753:"Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegiate females"
22:
is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to
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699:"Effects of 16-week high intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: preliminary study"
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Cornish, Aimee K.; Broadbent, Suzanne; Cheema, Birinder S. (23 October 2010). "Interval training for patients with coronary artery disease: a systematic review".
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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 VO
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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.
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893:
1023:"Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance"
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Karlsen, Trine; Aamot, Inger-Lise; Haykowsky, Mark; Rognmo, Øivind (2017). "High
Intensity Interval Training for Maximizing Health Outcomes".
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56:(e.g., cycling, running, swimming, rowing). It is prominent in training routines for many sports, but is particularly employed by runners.
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49:, who had a Doctorate in Exercise Physiology was highly innovative in advancing the use of interval training for his swimmers as well.
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45:, who coached the University of Hawaii, was an early advocate of interval training for his competitive swimmers, and Indiana Coach
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without overexertion. Some interval running exercises include pyramid intervals, hill repeats, and staircase intervals.
846:"Aerobic interval training vs. continuous moderate exercise as a treatment for the metabolic syndrome – "A Pilot Study""
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Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women
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Lifetime
Physical Fitness and Wellness: A Personalized Program 1305887271 Wener W.K. Hoeger, Sharon A. Hoeger, 2016.
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Interval running provides a balanced mix of activity and rest, helping beginners gradually build their stamina and
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934:"The effect of a high-intensity interval training program on high-density lipoprotein cholesterol in young men"
650:"Physiological and Health-related Adaptations to Low-Volume Interval training: Influences of Nutrition and sex"
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There is limited evidence that interval training assists in managing risk factors of many diseases, including
34:, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.
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Mazurek, Krzystof; Krawczyk, Krzysztof; Zmijewski, Piotr; Norkowski, Henryk; Czajkowska, Anna (2014).
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26:, while the recovery periods involve activity of lower intensity. Varying the intensity of effort
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Interval training can improve many aspects of human physiology. In athletes, it can enhance
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84:"Walk-back sprinting" is one example of interval training for runners, in which one
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NYTimes
Article on Interval Training "A Healthy Mix of Rest and Motion"
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312:"How a sixth-grade science teacher revolutionized Olympic swimming"
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367:(7th ed.). Lippincott Williams & Wilkins. p. 483.
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McArdle, William D.; Katch, Frank I.; Katch, Victor L. (2009) .
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Exercise
Physiology: Nutrition, Energy, and Human Performance
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MacInnis, Martin J.; Gibala, Martin J. (7 December 2016).
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Roxburgh BH, Nolan PB, Weatherwax RM, Dalleck LC (2014).
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sets of four-minute intervals has been shown to improve
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Interval training can refer to the organization of any
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Musa, DI; Adeniran, SA; Dikko, AU; Sayers, SP (2009).
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enhanced peripheral vascular structure and function.
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844:TjØonna AE, Lee SJ, Rognmo Ø, et al. (2008).
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1073:U.S. News & World Report on interval training
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697:Osawa Y, Azuma K, Tavata S, et al. (2014).
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462:"Physiological adaptations to interval training"
896:. American Medical Association. 9 October 2019.
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460:MacInnis, M. J.; Gibala, M. J. (Dec 7, 2016).
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908:"How to Choose a Pace for Interval Sessions"
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333:"Rev up your workout with interval training"
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361:"Training for Anaerobic and Aerobic Power"
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648:Giala MJ, Gillen JB, Percival ME (2014).
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164:, and the sum of skin folds on the body.
987:Journal of Sports Science & Medicine
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703:Open Access Journal of Sports Medicine
604:European Journal of Applied Physiology
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862:10.1161/CIRCULATIONAHA.108.772822
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1185:High-intensity interval training
290:The Gale Encyclopedia of Fitness
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99:High-intensity interval training
93:High-intensity interval training
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1415:Sport of athletics terminology
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30:the heart muscle, providing a
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951:10.1519/JSC.0b013e318198fd28
527:10.1249/MSS.0000000000000777
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616:10.1007/s00421-010-1682-5
573:10.1007/s40279-013-0115-0
466:The Journal of Physiology
16:Type of training exercise
770:10.5604/12321966.1129949
472:(9). PubMed: 2915–2930.
178:Hypoventilation training
162:waist-to-hip ratio (WHR)
1333:Neurobiological effects
150:cardiovascular disease
54:cardiovascular workout
32:cardiovascular workout
757:Ann Agric Environ Med
222:Journal of Physiology
716:10.2147/OAJSM.S68932
515:Med Sci Sports Exerc
1360:Outline of exercise
1328:Exercise physiology
1215:Suspension training
1205:Bodyweight exercise
938:J Strength Cond Res
282:"Interval Training"
183:Continuous training
80:Walk-back sprinting
1323:Exercise equipment
1318:Exercise and music
1268:Muscle hypertrophy
1177:Anaerobic exercise
1147:Endurance training
292:. pp. 475–477
188:Long slow distance
146:metabolic syndrome
24:anaerobic exercise
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1263:Interval training
1238:Athletic training
1210:Flywheel training
1195:Strength training
807:10.1111/obr.12532
374:978-0-7817-9781-8
286:Longe, Jacqueline
280:Atkins, William.
130:lactate threshold
20:Interval training
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1410:Aerobic exercise
1384:
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1370:Physical fitness
1365:Physical culture
1340:Exercise mimetic
1278:Physical therapy
1248:Circuit training
1142:Distance running
1124:Aerobic exercise
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1200:Bodybuilding
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1350:Fitness app
1313:Epigenetics
850:Circulation
709:: 257–265.
338:Mayo Clinic
1399:Categories
1283:Stretching
1033:2006-10-03
918:2022-05-27
203:References
60:Variations
1190:Sprinting
815:1467-7881
589:207493075
430:0033-0620
242:0022-3751
28:exercises
1386:Category
1253:Climbing
1162:Swimming
1132:Aerobics
1109:Exercise
1009:25177202
960:19209073
880:18606913
823:28401638
779:25528932
735:25395872
684:25355187
632:25911112
624:20972578
581:24129784
543:25961394
535:26440134
496:27748956
438:28385556
316:NBC News
260:27748956
172:See also
158:diabetes
1405:Running
1308:History
1301:Related
1167:Walking
1157:Jogging
1137:Cycling
1000:4126312
968:2914637
912:CalcRun
871:2777731
831:3456533
726:4226445
675:4213388
487:5407969
296:14 June
288:(ed.).
251:5407969
154:obesity
86:sprints
71:Fartlek
39:fitness
1152:Hiking
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