CONTRIBUTED BY MUNIFAH MAZALAN FROM UNIVERSITI MALAYA
Interval training has gained immense popularity in the fitness realm owing to its effectiveness in enhancing cardiovascular fitness, calorie-burning capacity and overall endurance.
Interval training is a type of exercise training that involves alternating between periods of high-intensity exercise and periods of rest or lower-intensity exercise.
It is characterised by short bursts of intense activity followed by recovery periods.
Origin
The fundamental techniques of this training have their roots in the early 20th century, evolving primarily from a series of trial-and-error observations made by pioneering athletes and coaches.
The technique of interval training was pioneered in Finland by coach Lauri Pikhala, who trained champion runners such as Hannes Kolehmainen and Paavo Nurmi.
Originally introduced as a method to enhance athletic performance, interval training, also known as high-intensity interval training (HIIT), gained recognition through the research conducted by German coach Woldemar Gerschler and cardiologist Hans Reindell in the 1930s.
These studies focused on the concept of intermittent exercise and involved “controlled training” with athletes.
Notable subjects of these studies included Gordon Pirie of Great Britain, who won the silver medal in the 5,000m at the 1956 Olympics.
In the 1990s, the work of Katharina Meyer from Germany popularised interval training for clinical populations.
Types of interval training
Interval training encompasses a wide range of approaches, including Tabata, Fartlek, Circuit training and numerous other variations.
Tabata, developed by Dr Izumi Tabata, involves short bursts of intense exercise followed by brief recovery periods, typically with a work-to-rest ratio of 20 seconds of exercise and 10 seconds of rest.
While the original Tabata protocol focused on eight rounds of exercise at 170 per cent of VO2max, modern Tabata classes often use lower intensities but maintain the same work-to-rest ratio.
Tabata is known for its ability to improve cardiovascular fitness, increase anaerobic capacity and burn calories efficiently.
It is suitable for individuals looking to maximise their workout time and improve overall endurance.
Fartlek is a training approach developed in the late 1930s by Swedish Olympian Gösta Holmér.
Fartlek involves alternating between moderate and high-intensity exercise without strict timing.
This type of training allows for flexibility in intensity and duration.
Fartlek offers flexibility and can be adapted to different fitness levels.
It improves aerobic capacity, endurance, and can be suitable for individuals who enjoy outdoor activities such as running or cycling.
Circuit training is another form of interval training that combines various exercises targeting different muscle groups.
These exercises are performed in a sequence with minimal rest periods between them.
Circuit training combines cardiovascular and strength exercises, making it ideal for individuals seeking both muscular strength and endurance.
It is suitable for those looking to tone muscles and enhance overall fitness.
Dos and Don’ts for Interval Training
When engaging in interval training, it is important to listen to your body and gradually increase the intensity and duration of the intervals over time.
Start with shorter intervals and longer recovery periods, gradually progressing to longer intervals and shorter recovery periods. It is crucial to warm up before each session and cool down afterward to prevent injury.
Additionally, it is essential to maintain proper form during exercises to avoid strain or muscle imbalances.
Stay hydrated throughout the workout and ensure adequate rest and recovery between sessions to prevent overtraining.
Advice and Tips for Beginners
For beginners, it is advisable to start with low to moderate-intensity intervals and gradually increase the intensity as fitness levels improve.
It is essential to consult with a healthcare professional or certified fitness trainer before starting any new exercise program, especially if you have any underlying health conditions.
Incorporating a variety of exercises and finding activities that you enjoy can help maintain motivation and adherence to the routine.
Consistency is key, so aim for regular interval training sessions to reap the full benefits.
Unlock Better Sleep Quality with Interval Training
Interval training has been found to have positive effects on sleep quality, contributing to a more restful and rejuvenating sleep.
Scientific research has shown that regular participation in interval training can improve various aspects of sleep, such as sleep duration, sleep efficiency and sleep continuity.
Interval training has been associated with an increase in total sleep duration.
This increase in sleep duration can be attributed to the physiological adaptations that occur during interval training, such as improved cardiovascular fitness and increased oxygen delivery to tissues.
These adaptations promote better sleep by enhancing the body’s ability to recover and restore energy levels during rest.
Interval training has also been shown to improve sleep efficiency, which refers to the percentage of time spent asleep while in bed.
This improvement in sleep efficiency can be attributed to the positive impact of interval training on the body’s circadian rhythm, which regulates sleep-wake cycles and promotes a more synchronised sleep pattern.
Interval training has been found to promote better sleep continuity, characterised by fewer awakenings during the night.
This improvement in sleep continuity can be attributed to the release of endorphins during exercise, which promote relaxation and reduce anxiety, leading to a more uninterrupted and restful sleep.
As such, interval training has been shown to have several benefits for sleep quality.
By engaging in regular interval training, individuals can experience improvements in their overall sleep patterns, leading to a more restful and rejuvenating sleep.
These findings highlight the importance of incorporating interval training into a well-rounded fitness routine to promote optimal sleep health.
