![]() ![]() Over time, the duration and structure of intervals and recovery periods were manipulated as sports scientists and coaches sought to optimize the adaptations for specific sport demands and unique needs of individual athletes. Soon, “Tabata workouts” gained popularity, and the concept broadened out to “High Intensity Interval Training” or HIIT workouts. The result was an increase in both maximum aerobic capacity (VO2 max) and anaerobic capacity.īy comparison, the group that performed steady efforts at 70% of VO2 max saw a smaller improvement in maximum aerobic capacity and no improvement in anaerobic capacity. Izumi Tabata described a protocol of 20-second high intensity efforts separated by 10 seconds of recovery. Short intervals ranging from 10 to 40 seconds, with 1:1 or 2:1 work:recovery ratios, have been a staple of training programs since the 1990s, and were used less formally before that. Here’s the bigger picture of why my coaches and I incorporate very short intervals into our athletes’ programs. What’s important for athletes and coaches to understand, however, is that the reasons they work go beyond physiological adaptation. ![]() From the sports science side, short intervals work. ![]() The question of whether very short intervals (30 second max efforts with 15 second recoveries) are superior to longer five-minute intervals bubbles to the surface regularly, including this interesting Twitter thread. ![]() This is different than running a standard 1 second sleep loop, due to sleeping longer does not consume as much CPU.In exercise science and coaching there are long and passionate debates about the structure of interval workouts, the intensities that should be used, the duration of efforts and recoveries, and the total amount of work performed during a training session or a block of training. This is not a replacement for multi-threading, but it could help someone that wants to do something cheap. Getting Started Introduction A simple tutorial Language Reference Basic syntax Types Variables Constants Expressions Operators Control Structures Functions Classes and Objects Namespaces Enumerations Errors Exceptions Fibers Generators Attributes References Explained Predefined Variables Predefined Exceptions Predefined Interfaces and Classes Predefined Attributes Context options and parameters Supported Protocols and Wrappers Security Introduction General considerations Installed as CGI binary Installed as an Apache module Session Security Filesystem Security Database Security Error Reporting User Submitted Data Hiding PHP Keeping Current Features HTTP authentication with PHP Cookies Sessions Dealing with XForms Handling file uploads Using remote files Connection handling Persistent Database Connections Command line usage Garbage Collection DTrace Dynamic Tracing Function Reference Affecting PHP's Behaviour Audio Formats Manipulation Authentication Services Command Line Specific Extensions Compression and Archive Extensions Cryptography Extensions Database Extensions Date and Time Related Extensions File System Related Extensions Human Language and Character Encoding Support Image Processing and Generation Mail Related Extensions Mathematical Extensions Non-Text MIME Output Process Control Extensions Other Basic Extensions Other Services Search Engine Extensions Server Specific Extensions Session Extensions Text Processing Variable and Type Related Extensions Web Services Windows Only Extensions XML Manipulation GUI Extensions Keyboard Shortcuts ? This help j Next menu item k Previous menu item g p Previous man page g n Next man page G Scroll to bottom g g Scroll to top g h Goto homepage g s Goto searchĪn example of using sleep to run a set of functions at different intervals. ![]()
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