Interval training research paper

There is increasing evidence that interval training assists in managing risk factors of many diseases, including metabolic syndrome , cardiovascular disease , obesity and diabetes . It does this by improving insulin action and sensitivity. Generating higher insulin sensitivity results in lower levels of insulin needed to lower glucose levels in the blood. This helps individuals with type 2 diabetes or metabolic syndrome control their glucose levels. [9] [12] A combination of interval training and continuous exercise increases cardiovascular fitness and raises HDL-cholesterol, which reduces the risk of cardiovascular disease. [13] [14] This type of training also decreases waist circumference, waist-to-hip ratio(WRH), and the sum of skin folds on the body. [11]

Researchers in Denmark may have found an answer. They've been testing a ramp-up style of interval training for the last few years, and runners involved in their recent trials have improved endurance performance, lowered blood pressure, and lowered blood cholesterol. The 10-20-30 training concept improves performance and health profile in moderately trained runners. Gunnarsson TP, Bangsbo J. Journal of applied physiology (Bethesda, Md. : 1985), 2012, May.;113(1):1522-1601. 10-20-30 training increases performance and lowers blood pressure and VEGF in runners. Gliemann L, Gunnarsson TP, Hellsten Y. Scandinavian journal of medicine & science in sports, 2014, Dec.;():1600-0838.

Da die Belastungen immer nur über kurze Zeiträume aufrechterhalten werden müssen, können die Athleten mit hoher Intensität trainieren. Diese hohe Belastung für den Organismus kann bei ungenügend trainierten Athleten zu einer Schädigung – vor allem des Bewegungsapparates – führen. So können sich Läufer beispielsweise Verletzungen an der Achillessehne zuziehen, da die Anpassung an Trainingsreize durch die geringere Durchblutung in Sehnen , Bändern , Gelenken und Knochen (passiver Bewegungsapparat) dort viel länger dauert als in den gut durchbluteten Skelettmuskeln.

Interval training research paper

interval training research paper

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