Interval training method was introduced by Woldemar and Greshler in 1939. It is a training that contains fast and slow periods of exercise. The short periods of load are followed by the short periods of rest; an athlete can perform greatest volume of work by breaking the total work into small periods. Fox and Mathews explained the following variables of interval training in 1974:
- Rate and distance of work
- No. of repetitions
- Duration of rest
- Type of activity during the rest intervals
- Frequency of training per week
Guiding principle of interval training
An athlete is directed to cover a specific distance within definite time period so that he achieves the maximal heart rate, i.e. approx 180-200 beats per minute. After this, a pause is given which is insufficient for complete recovery. When the heart rate of the athlete comes down to 120¬130 beats per minute, the next repetition is started at once. Like this, load is repeated many , times.
Checking the heart rate
It should be recorded for 15 seconds and then it is multiplied by four for an accurate pulse j rate in beats per minute. The pulse may be taken by placing the hand directly over the artery in the neck.
Fartlek Training
Advantages – It is flexible in nature. Due to sprinting intervals, it makes the body versatile.
Disadvantages – It causes accidents as it is not pre-planned and in this a check on trainees cannot be maintained.
