Interval training

Members: Bonus, Tangkwa, Tonkao, Jenny, Pair, Irin (1206)

● Definition
- Training that consists of periods of work followed by periods of rest; involves a series of
low- to high-intensity workouts interspersed with rest or relief periods.
Ex: running swimming treadmill or stationary bike
● Components of fitness developed
- Fitness components developed: Aerobic capacity, anaerobic capacity, speed, local muscular
endurance, muscular power & strength

● Examples of the methods

- Walking and Jogging
- Treadmill or stationary bike
- Running
- Jumping rope
- Mountain climbers

● Reasons why to use this method of training?

Benefit:
- allow to burn more calories in a shorter period
- improving aerobic capability at a faster rate
- can enhance lactate threshold and increase VO2max ( oxygen intake while
exercising)
- Managing risk factors of many diseases:
+ Metabolic syndrome (increased blood pressure, high blood sugar, excess
body fat around the waist, and abnormal cholesterol or triglyceride levels,
etc. that can lead to heart disease)
+ Cardiovascular disease (heart disease)
+ Obesity
+ Diabetes
+ Ect.
● Which sports or athletes would use this method?
- For sports such as basketball, soccer, hockey, tennis, and rugby.
- 10k run or distance swimming

Session Plan: 20 minutes

- Start with a 3-minute warm-up and move into 2 sets of each short high-intensity
intervals. Each interval can last 30 seconds for 7 stations and 2 mins rest. o for about
20 minutes then cool down. We’ll go for about 10-11 mins and finish the training with
stretching and cool down.
 - We’ll divide the class into 7 groups (3 in each), each at a different station with different
exercises listed below. Then, each group will start doing the exercise at their own station
for 30 secs, then move to the next station and do the same thing.
(Total)
● Warm-up: 3 mins (3 minutes)
● Explain the instructions to the participants: 2 mins (5 minutes)
1) Jumping rope (30 seconds) (5.30 minutes)
2) Jumping jack (30 seconds) (6 minutes)
3) Walking-up step (30 seconds) (6.30 minutes
4) Squat: (30 seconds) (7 minutes)
5) Push-ups: (30 seconds) (7.30 minutes)
6) Mountain climber: (30 seconds) (8 minutes)
7) Plank: (30 seconds) (8.30 minutes)
8) Rest : (2 mins) (10.30 minutes)
● Repeat 1) to 8) (5.30 minutes) (16 minutes)
● Stretch and cool down (4 minutes) (20 minutes!)

Equipment needed :
1) 6 Yoga mats
2) 3 Jumping ropes
3) 3 Steppers