Interval training consists of repeated bouts of high to moderate-intensity exercise inter-spread with periods of rest or reduced-intensity exercise.
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A disadvantage of interval training is that some people tend to overwork themselves. It is important to give your muscles time to recover from any training, there is a difference between building muscle and tearing muscle.
The three interval choices are normal interval, close interval and double interval. When forming a squad these are the choices to ensure they are at the correct interval.
interval interval
Double Interval, MARCH
At close interval, MARCH!