Some Circuit Training for strength, PHA of all kinds, Aerobic Circuit Training, calisthenics training tables, cross fit, bootcamp etc. can be managed in IT.
Note: however, it should be specified that, for the most part, it is customary to contextualize "Interval Training" in the context of training for aerobic disciplines with a predominant cardiovascular component - for example cycling, running, rowing, etc.
Performed at maximum intensity (High Intensity) it is also extremely popular in routine training for many team sports, such as football and rugby, and in certain workouts aimed at weight loss. Let's go into more detail.
, both in sports and aesthetic culture. It is a type of Interval Training characterized by the execution of repetitions / repetitions with a very high anaerobic metabolic commitment and passive or active recoveries of low intensity (aerobic).
By subjecting to the alternation of high energy demands to phases of regeneration, it is possible to exercise for longer at more intense levels.
If the type of activity is basic aerobic, such as running, it is possible to effectively train the respiratory and cardiovascular system, improving the anaerobic threshold and maximum oxygen consumption (measurable in VO2max).If the kind of training is centered, for example, on the expression of strength or resistant force, it is possible to increase muscle recruitment and synchronization, central and peripheral nervous activation, hypertrophy, lactacid power and tolerance to " lactic acid.
The High Intensity has the practical purpose of reducing the overall volume of training by increasing the effort used during high intensity intervals, therefore the actual training stimulus. However, if it is true that the training load is given by volume, intensity and density, HIIT can only be useful if highly specific - because it focuses on the desired level of intensity, for example maximum oxygen consumption - or in any case if it is proportionate to volume and density.
The Tabata protocol is a typical example of High Intensity Interval Training.
or wellness, it does not require a large programming effort. On the other hand, building an IT designed to extend the stamina in a professional rower is a whole other story.
So let's make some examples of Interval Training:
For the increase of basic aerobic capacity in a sedentary: 6 repetitions of low intensity running of 5 "each, alternating with 5" of active recovery consisting of brisk walking.
To stimulate the anaerobic threshold in an untrained amateur cyclist: 6 repetitions of 10 "at an estimated specific intensity (for example 168 beats per minute or bpm), achieved in progression, alternating with 10" of active recovery in the aerobic belt.
For the stimulation of toning and general capillarization for a subject of average physical condition: circuit of 5 positions of strength exercises (free squats, knee push-ups, rowing with barbell on bench, crunch, supine lumbar hyperextension) to be performed in 15 reps each, alternating with 5 aerobic exercise stations (jump rope, bike, excite, elliptical, rowing machine), all 3 times.
For the stimulation of resistant strength in a trained athlete: circuit of 6 positions of strength exercises (jumps, rowing with barbell on bench, flat bench press, hyperextension of the torso with dumbbells, crunches, lateral raises with dumbbells), lasting 7 "each and with a cadence of about 24-26 reps / minute, alternating with 5" of specific aerobic exercise (eg rowing machine).
