Describe the various forms of interval and continuous training programs, and discuss the advantages and disadvantages of each. Indicate the sport or event most likely to benefit from each one.

 Interval training is a type of training in which a series of high intensity workouts is interspersed with rest or relief periods. The high-intensity periods are typically  close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Interval training can refer to the organization of any cardiovascular workout (e.g., cycling, running, rowing). It is prominent in training routines for many sports, but is particularly employed by runners.

FORMS OF INTERNAL TRAINING PROGRAMS INCLUDE

1.  Fartlek training: It includes facets of interval training with regular distance running. Fartlek running entails adjusting of pace throughout your run, changing between fast sections and slow jogs. Unlike traditional interval training that uses specific timed or measured segments, fartleks are more unstructured. Work-rest intervals can be based on how the body feels. Fartlek training helps to experiment with pace and endurance, and experience changes of pace. The name means 'speed play', and consists of distance running with bursts of harder running at more irregular points, lengths and speeds.  

2.   Sprint interval training : A typical example is Walk-back sprinting for runners, in which one sprints a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period), to repeat the sprint a certain number of times.  

3. High-intensity interval training: High-intensity interval training aims at decreasing the overall volume of training by increasing the effort expended during the high-intensity intervals. The acronym DIRT is sometimes used to denote the variables : D = Distance of each speed interval, I = Interval of recovery between speed intervals, R = Repetitions of speed intervals, and T = Time of each

ADVANTAGES OF Fartlek training

1. It's a great test for strength and endurance.

2. It improves speed and race tactics.

3. It great for group training.

DISADVANTAGES OF Fartlek training

1.  If improperly pwerformed, it can result to injury.

2. It can be very painful to perform

ADVANTAGES OF  Sprint interval training

1. Improves the bodys ability to burn fat

2. Lowers blood pressure and improves heart health.

3. Less risk to tripping and falling

DISADVANTAGES OF  Sprint interval training

1.  Increased potential for injury.

ADVANTAGES OF  High-intensity interval training

1. HIIT Can Burn a Lot of Calories in a Short Amount of Time.

2. Your Metabolic Rate Is Higher for Hours After Exercise. ...

3. You Might Gain Muscle Using HIIT.

DISADVANTAGES OF  High-intensity interval training

1. Difficult To Maintain Good Form.

2. It Is Not For Everyone.

3. It Is Hard To Sustain For A Long Time.

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