●Interwall
Interval exercises are a combination of rest work that involves all energy devices.
By changing the repetitions ( sets ) and the time of each exercise repetition, interval exercises can be used to develop all energy devices ( phosphagen, lactic and aerobic )
Interval training methods
●Phosphagen machine with interval exercises
Type of rest
Activity to rest ratio
Number of repetitions per set
Number of rounds per session (set)
Number of repetitions per session
Practice time (seconds )
Disabled
1 to 3.
10
5
50
10
Passive
1 to 3.
9
5
45
15
This device provides the energy needed for very fast activities.
Interval training methods
●Development of phosphagen-lactic acid device with interval exercises
It rarely happens that in a particular sport, only an energy device is used, and in most sports, energy devices overlap.
Energy production in this system is done from the non-aerobic decomposition of clicogen
Type of rest
Activity to rest ratio
Number of repetitions in each period
Number of rounds per session
Number of repetitions per session
Practice time (seconds)
Active
1 to 3.
10
4
40
20
Active
1 to 3.
8
4
32
25
Active
1 to 3.
5
5
25
30
Active
1 to 3.
5
4
20
50- 40
Active
1 to 3.
5
3
15
70-60
Interval training methods
●Development of lactic acid – aerobic device with interval exercises
This system produces ATP from the interference of two energy devices with each other
Football midfielders and second and third rounds of martial arts
The proportional development of the above two systems is possible during training times of 80 to 160 seconds
Type of rest
Activity to rest ratio
Number of repetitions in each period
Number of rounds per session
Number of repetitions per session
Practice time (seconds)
Active
1 to 2.
5
2
10
80
Active
1 to 2.
4
2
8
120- 90
Active
1 to 2.
6
1
6
160- 130
Interval training methods
●Aerobic device development with interval exercises
170 second to 5 minute intervals can be used
The fuel of this device is provided for the production of ATP from the breakdown of fat glycogen and protein in the presence of oxygen in the mitochondria of the cell
Type of rest
Activity to rest ratio
Number of repetitions in each period
Number of rounds per session
Number of repetitions per session
Practice time (seconds)
Disabled
1 to 1.
4
1
4
170 to 180.
Disabled
1 to 1.
4
1
4
180 to 240.
Disabled
1 to 1/2.
3
1
3
240 to 30.