INTERVAL TRAINING MODELS

1 – Speed play model

If you are in good shape, or not in great shape, or never tried interval training, you may want to begin with speed play. It’s easy to start with speed play as u could be able to adjust training to your fitness level. In this type of training you have to perform cardiovascular efforts for various amount of time followed by adequate rest intervals. You can play as many times as you like and you choose the intensity u like as well, speed play works whether you are highly fit or de-conditioned because you can keep your intensity as your current fitness ability.

2 – Health and Fitness Interval Training Model

Health and fitness interval training have a broad and clear application. This type of intervals is more structured than speed play intervals and can be performed by using and aerobic and anaerobic model. The goal is to work from “somewhat hard” to “very hard”.

3 – Aerobic Fitness Model

During aerobic fitness intervals a 1:1 effort to recovery ratio is used, which means there is an equal amount of effort to recovery in each interval cycle. With this ratio, a one minute effort interval will be followed by a one minute recovery interval. Generally it is best to perform to perform aerobic effort intervals for a duration of 2 to 3 minutes or less, and don’t exceed 5 minutes you’ve transitioned to steady-rate training.

4 – Anaerobic Fitness Model

During anaerobic fitness intervals, a 1:3 effort to recovery ratio is used. With this ratio, a one minute effort interval will be followed by a three minute recovery interval. Generally it is best to perform anaerobic effort intervals for a duration of 90 seconds or less. If effort intervals are performed at proper intensity, a 90 second or less duration ensures that the anaerobic system will receive a conditioning challenge.

5 – High Intensity Interval Training (HIIT) Model

High Intensity Interval Training is one of the best cardio training systems. Provided you are healthy and ready to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness. High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes. Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6 km/h: 5 Minutes (Warm Up)
Speed 7 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 8 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 9 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 10 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 11 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 12 km/h: 1 Minute (Work Interval)
Speed 5 km/h: 5 Minutes (Cool down)