Interval Training

a type of training that involves a series of low- to high-intensity workouts

interspersed with rest or relief periods.The interval workouts can be highly sophisticated
and structured training that is designed for an athlete based on his or her sport, event
and current level of conditioning.

Components of fitness developed

- Aerobic capacity
- Anaerobic capacity
- Speed
- Local muscular endurance
- Muscular power & strength

Cardio Blaster
This is one of the best interval training workouts you can do to improve fitness. It burns
lots of calories in a short amount of time.
How to do it:
•Warm up for 15 minutes.
•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate
(should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you're
still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
•Finish with a 10-minute cool down.
benefit:​ This workout is like weight training for your heart—it strengthens your
cardiovascular system, which improves your overall health.
Jumping Rope

The ​jump rope​ is a lightweight piece of equipment you can take anywhere. That, along
with its record of being a great cross-discipline conditioning exercise, make it an ​ideal
tool for interval training​. Use it as a full workout or as a ​warmup​.

● Jump rope for one to three minutes, depending on your level of fitness.
● Rest for 60 seconds.
● Repeat this cycle for five to ten minutes.

Examples of sport that would use this method

- Swimming
- Running
- Rope jumping
- Biking
- Rowing
- Basketball

Benefits of Interval (Reason why use this method)

-Interval training helps avoid injuries associated with repetitive overuse, which
are common in endurance athletes.
-Intervals allow an athlete to increase training intensity without overtraining or
burnout.
-Interval workouts are a great way to include cross training in an exercise
routine.
-Interval training burn more calories so it help you lose weight faster with a
short amount of time
 Reference
-​https://www.nerdfitness.com/blog/3-hiit-workouts-for-beginners-how-to-start-interval-trai
ning/
-​https://www.verywellfit.com/interval-training-workouts-3120774
-​https://exercise.lovetoknow.com/Examples_of_Interval_Training