Interval training:
What is it? * Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods.

* The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

* Interval training can be described as short periods of work followed by rest. The main aim is to work on improving speed and cardiovascular fitness and speed.

Examples? * Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports' training. It is a technique particularly employed by runners.
Types?
* There are two types of interval training:
1. Slow interval training (Longer distance sports)
2. Fast interval training (Explosive, quicker paced sports)
Effectiveness?
* It’s a favourite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners / cyclists. However, it is also helps to improve exercisers’ aerobic capacity to exercise longer at varying intensities. * Interval training can be an effective means of enhancing an athlete's lactate capacity. Lactate threshold has been shown to be a significant factor determining performance for sporting events (long distance running) * May be more effective as it is inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals.
Possible circuit? * Warm up for 15 minutes, adding a few 20-second bursts of speed at the end to prepare for the workout. * Run,/bike/row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the pattern 5 or 6 more times. * Finishes with a 10-minute cool down to help get rid of the lactic acid.
* benefit: Because of its very high intensity, this is very short.

Fartlek Training:
What is it?

* Fartlek, which means "speed play" in Swedish, is a training method that mixes continuous training with interval training.

* The variable intensity and continuous nature of the exercise places effort on both the aerobic and anaerobic systems.

* Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
Examples?
* Sportsman such as rugby players and football players could do hill sets to boost their power therefore increasing their speed as they are working against a resistance.
Types?
* Watson Fartlek, Saltin Fartlek, Astrand Fartlek, Gerschler Fartlek, Hill Fartlek Whistle Fartlek, Fartlek for games players.
Effectiveness?
* It can be modified to the needs of the individual. This kind of training helps improve an individual’s endurance base. Fartlek training allows for flexibility which means individuals can prepare for each race according to its specific length, terrain, weather predictions and obstacles. This