Transform Your Fitness with Interval Running

Transform Your Fitness with Interval Running

Table of Content

Share :


Interval running is a training method that alternates between high-intensity running and recovery periods. This type of workout is done in sets, with varying durations and intensities based on your fitness goals and current level.

Interval running is popular among runners and athletes because it boosts strength, speed, and endurance efficiently. Here’s how to perform interval running and what benefits you can expect.

 

How to perform interval running?

To do interval running effectively, you need to alternate between high-intensity running and recovery. Before starting, consult with a doctor if you have any health conditions, and make sure to wear comfortable running shoes and clothes.

Here’s an example of an interval running workout:

  • Warm up for 5–10 minutes
  • Run at high intensity for 30 seconds
  • Walk or jog for 90 seconds
  • Repeat the cycle for 15–20 minutes
  • Cool down for 5–10 minutes

 

Benefits of Interval Running

The combination of fast running and rest in interval training makes it an intense and efficient workout. This training method helps you burn calories faster and boosts your metabolism.

According to experts, here are some benefits of interval running:

Improved aerobic capacity

Interval running can enhance the body’s ability to utilize oxygen more efficiently, which helps boost aerobic endurance and cardiovascular health.

Lower resting heart rate

Lower Resting Heart Rate: Checking your resting heart rate upon waking is one way to assess cardiovascular health. A lower resting heart rate can be an indicator of good heart health.

Reduced the risk of cardiovascular disease

Interval running can lower risk factors for cardiovascular diseases, such as high cholesterol and high blood pressure.

Time efficiency

Interval running often requires less time to complete, making it an efficient option for those with a busy schedule.

Enhanced performance and fat utilization

Interval running can improve muscle performance by training the body to adapt to changing intensities. The intensity fluctuations can also boost fat utilization as an energy source, making it effective for weight management and fat-burning.

Improved insulin sensitivity

Interval running can enhance insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes.

Muscle growth

Interval training that includes periods of anaerobic intensity can promote muscle growth, increase strength, and boost the body’s basal metabolism.

 

Overall, interval running is an effective workout method to improve fitness, heart health, and calorie-burning efficiency. Consider incorporating this workout into your fitness routine.

If you have further questions about fitness training, you can make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

 

Looking for more tips and health tricks, first aid, and home remedies? Click here!

Writer : Agatha Writer
Editor :
  • Sean Edbert Lim, MBBS
Last Updated : Monday, 26 August 2024 | 08:20
Tags : running cardio exercise Benefits of exercise high-intensity sport

Tyler Read, BSc, CPT (2021). Interval Running for All Levels: A Guide to Get Started. Available from: https://www.healthline.com/health/fitness/interval-running 

Kara Mayer Robinson (2022) HIIT (High-Intensity Interval Training). Available from: https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit 

Grant Tinsley, Ph.D, CSCS*D, CISSN and Tyler Read, BSc, CPT (2023). 7 Benefits of High Intensity Interval Training (HIIT). Available from: https://www.healthline.com/nutrition/benefits-of-hiit 

Better Health Channel. Running and jogging - health benefits. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits 

Harvard Medical School (2023). What is a normal heart rate?. Available from: https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you 

Table of Content

Popular Article
Self Help
How to Protect Hair from Sun Damage

Sunday, 13 October 2024 | 15:18

Self Help
What Are the Risks of Washing Your Face with Body Wash?

Friday, 3 May 2024 | 15:44

Self Help
Both Used for Exfoliation: Here’s the Difference Between Lactic Acid and Glycolic Acid

Sunday, 27 October 2024 | 20:22

Lifestyle
Understanding Circadian Rhythms and Their Effect on the Sleep-Wake Cycle

Friday, 8 March 2024 | 16:23

Mom & Kids
Tips for Dealing with Children Struggling with Eating

Tuesday, 8 October 2024 | 16:39

Self Help
Is Medication Enough? Here's How to Control Blood Pressure

Thursday, 21 March 2024 | 11:15

Diseases
Possible Causes of Underarm Lumps Other Than Cancer

Monday, 15 July 2024 | 11:46

Related Articles
Nutrition
Optimal Post-Run Nutrition: Foods to Eat for Recovery and Performance
Lifestyle
Is Running in the Rain Harmful to Your Health?
Lifestyle
Running in the Morning or Evening: Which is Better for You?
Diseases
Trampoline Exercise: A Fun Path to Better Health

Health Topics

NUTRITION
LIFESTYLE
MOM & KIDS
DISEASES
COVID 19
SELF HELP
Messages3TimelineExceptionsViews11RouteQueries32Models117Livewire0MailsGateSessionRequest
Request history8.1.29PHP Version903msRequest Duration5MBMemory UsageGET {category}/{slug}Route
  • warninglog[22:33:02] LOG.warning: str_contains(): Passing null to parameter #1 ($haystack) of type string is d...
  • warninglog[22:33:02] LOG.warning: str_contains(): Passing null to parameter #1 ($haystack) of type string is d...
  • infolog[22:33:02] LOG.info: Attempting to authenticate with: { "username": "administrator", "url": ...
warninginfo
  • Booting (258ms)time
  • Application (645ms)time
  • 1 x Application (71.46%)
    645ms
    1 x Booting (28.54%)
    258ms
    11 templates were rendered
    • 1x web.v2.single-post-healthpediasingle-post-healthpedia.blade.php#?blade
    • 1x web.v2.partials.single.breadcrumbbreadcrumb.blade.php#?blade
    • 2x web.partials.single-sharesingle-share.blade.php#?blade
    • 1x web.v2.partials.single.editoreditor.blade.php#?blade
    • 1x web.v2.partials.single.tagstags.blade.php#?blade
    • 1x web.v2.partials.single.referensireferensi.blade.php#?blade
    • 1x web.v2.partials.article-populararticle-popular.blade.php#?blade
    • 1x web.v2.partials.related-articlerelated-article.blade.php#?blade
    • 1x web.v2.partials.healthtopichealthtopic.blade.php#?blade
    • 1x layouts.v2.web_layoutweb_layout.blade.php#?blade
    uri
    GET {category}/{slug}
    middleware
    web
    controller
    App\Http\Controllers\WebController@newSinglePost
    namespace
    App\Http\Controllers
    prefix
    where
    as
    web.new.single.post
    file
    app/Http/Controllers/WebController.php:645-806
    32 statements were executed424ms
    • WebController.php#656aicare_prod_new990μsselect * from `categories` where (`slug` = 'lifestyle' or `slug_en` = 'lifestyle') and `categories`.`deleted_at` is null limit 1
      Bindings
      • 0: lifestyle
      • 1: lifestyle
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • app/Http/Controllers/WebController.php:656
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#657aicare_prod_new84.71msselect * from `posts` where (`slug` = 'transform-your-fitness-with-interval-running-en' or `slug_en` = 'transform-your-fitness-with-interval-running-en') and `posts`.`deleted_at` is null limit 1
      Bindings
      • 0: transform-your-fitness-with-interval-running-en
      • 1: transform-your-fitness-with-interval-running-en
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • app/Http/Controllers/WebController.php:657
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#703aicare_prod_new60.65msselect * from `posts` where (`slug` = 'transform-your-fitness-with-interval-running-en' or `slug_en` = 'transform-your-fitness-with-interval-running-en') and `status` = 1 and `publish_date` <= '2025-04-26 22:33:02' and `deleted_at` is null and `posts`.`deleted_at` is null limit 1
      Bindings
      • 0: transform-your-fitness-with-interval-running-en
      • 1: transform-your-fitness-with-interval-running-en
      • 2: 1
      • 3: 2025-04-26 22:33:02
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • app/Http/Controllers/WebController.php:703
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#703aicare_prod_new950μsselect `users`.*, `post_editor`.`post_id` as `pivot_post_id`, `post_editor`.`user_id` as `pivot_user_id`, `post_editor`.`created_at` as `pivot_created_at`, `post_editor`.`updated_at` as `pivot_updated_at` from `users` inner join `post_editor` on `users`.`id` = `post_editor`.`user_id` where `post_editor`.`post_id` in (9705)
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:703
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#703aicare_prod_new840μsselect `users`.*, `post_english_editors`.`post_id` as `pivot_post_id`, `post_english_editors`.`user_id` as `pivot_user_id`, `post_english_editors`.`created_at` as `pivot_created_at`, `post_english_editors`.`updated_at` as `pivot_updated_at` from `users` inner join `post_english_editors` on `users`.`id` = `post_english_editors`.`user_id` where `post_english_editors`.`post_id` in (9705)
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:703
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#703aicare_prod_new4.98msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` in (9705) and `categories`.`deleted_at` is null
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:703
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#703aicare_prod_new520μsselect * from `categories` where `categories`.`id` in (0) and `categories`.`deleted_at` is null
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:703
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#724aicare_prod_new14.16msselect `tags`.*, `post_tag`.`post_id` as `pivot_post_id`, `post_tag`.`tag_id` as `pivot_tag_id`, `post_tag`.`created_at` as `pivot_created_at`, `post_tag`.`updated_at` as `pivot_updated_at` from `tags` inner join `post_tag` on `tags`.`id` = `post_tag`.`tag_id` where `post_tag`.`post_id` = 9705
      Bindings
      • 0: 9705
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:724
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#1362aicare_prod_new11.25msselect `posts`.*, `post_tag`.`tag_id` as `pivot_tag_id`, `post_tag`.`post_id` as `pivot_post_id` from `posts` inner join `post_tag` on `posts`.`id` = `post_tag`.`post_id` where `post_tag`.`tag_id` = 630 and `posts`.`deleted_at` is null
      Bindings
      • 0: 630
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:1362
      • app/Http/Controllers/WebController.php:735
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
    • WebController.php#1362aicare_prod_new12.06msselect `posts`.*, `post_tag`.`tag_id` as `pivot_tag_id`, `post_tag`.`post_id` as `pivot_post_id` from `posts` inner join `post_tag` on `posts`.`id` = `post_tag`.`post_id` where `post_tag`.`tag_id` = 4550 and `posts`.`deleted_at` is null
      Bindings
      • 0: 4550
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:1362
      • app/Http/Controllers/WebController.php:735
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
    • WebController.php#1362aicare_prod_new13.21msselect `posts`.*, `post_tag`.`tag_id` as `pivot_tag_id`, `post_tag`.`post_id` as `pivot_post_id` from `posts` inner join `post_tag` on `posts`.`id` = `post_tag`.`post_id` where `post_tag`.`tag_id` = 6619 and `posts`.`deleted_at` is null
      Bindings
      • 0: 6619
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:1362
      • app/Http/Controllers/WebController.php:735
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
    • WebController.php#1362aicare_prod_new11.09msselect `posts`.*, `post_tag`.`tag_id` as `pivot_tag_id`, `post_tag`.`post_id` as `pivot_post_id` from `posts` inner join `post_tag` on `posts`.`id` = `post_tag`.`post_id` where `post_tag`.`tag_id` = 8382 and `posts`.`deleted_at` is null
      Bindings
      • 0: 8382
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:1362
      • app/Http/Controllers/WebController.php:735
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
    • WebController.php#743aicare_prod_new98.14msselect * from `posts` where `status` = 1 and `publish_date` <= '2025-04-26 22:33:02' and `deleted_at` is null and `content_type` = 'article' and `slug_en` != '' and `slug_en` is not null and `posts`.`deleted_at` is null order by RAND() limit 7
      Bindings
      • 0: 1
      • 1: 2025-04-26 22:33:02
      • 2: article
      • 3: 
      Hints
      • Use SELECT * only if you need all columns from table
      • ORDER BY RAND() is slow, try to avoid if you can. You can read this or this
      • The != operator is not standard. Use the <> operator to test for inequality instead.
      Backtrace
      • app/Http/Controllers/WebController.php:743
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • CategoryHealtTopics.php#11aicare_prod_new1.32msselect * from `categories` where (`slug` != 'penyakit-a-z' and `slug` != 'obat-a-z' and `slug` != 'pemeriksaan-a-z' and `parent_id` = '0') and `categories`.`deleted_at` is null order by `order` asc
      Bindings
      • 0: penyakit-a-z
      • 1: obat-a-z
      • 2: pemeriksaan-a-z
      • 3: 0
      Hints
      • Use SELECT * only if you need all columns from table
      • The != operator is not standard. Use the <> operator to test for inequality instead.
      Backtrace
      • app/Repositories/Categories/CategoryHealtTopics.php:11
      • app/Http/Controllers/WebController.php:744
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
    • WebController.php#748aicare_prod_new1.6msselect `healthpedia`.*, `healthpedia_post`.`post_id` as `pivot_post_id`, `healthpedia_post`.`healthpedia_id` as `pivot_healthpedia_id`, `healthpedia_post`.`created_at` as `pivot_created_at`, `healthpedia_post`.`updated_at` as `pivot_updated_at` from `healthpedia` inner join `healthpedia_post` on `healthpedia`.`id` = `healthpedia_post`.`healthpedia_id` where `healthpedia_post`.`post_id` = 9705 and `healthpedia`.`deleted_at` is null
      Bindings
      • 0: 9705
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:748
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#779aicare_prod_new18.1msupdate `posts` set `views_count` = 249 where `id` = 9705
      Bindings
      • 0: 249
      • 1: 9705
      Backtrace
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • ActivityLogger.php#174aicare_prod_new10.75msinsert into `activity_log` (`log_name`, `properties`, `batch_uuid`, `event`, `subject_id`, `subject_type`, `description`, `updated_at`, `created_at`) values ('default', '[]', null, 'updated', 9705, 'App\\Models\\Admin\\Post', 'updated', '2025-04-26 22:33:02', '2025-04-26 22:33:02')
      Bindings
      • 0: default
      • 1: []
      • 2: 
      • 3: updated
      • 4: 9705
      • 5: App\Models\Admin\Post
      • 6: updated
      • 7: 2025-04-26 22:33:02
      • 8: 2025-04-26 22:33:02
      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
    • single-post-healthpedia.blade.php#37aicare_prod_new1.02msselect * from `users` where `users`.`id` = 20 limit 1
      Bindings
      • 0: 20
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new7.41msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9849 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9849
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.79msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8768 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8768
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.7msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9901 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9901
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.75msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8874 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8874
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.77msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9814 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9814
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.66msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8662 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8662
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#15aicare_prod_new6.79msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8581 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8581
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new7.09msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9547 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9547
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new6.93msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7372 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7372
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new6.84msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7346 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7346
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#15aicare_prod_new6.62msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9744 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9744
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:15
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#122aicare_prod_new940μsselect * from `pages` where `slug` = 'about-us' limit 1
      Bindings
      • 0: about-us
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:122
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#549aicare_prod_new700μsselect * from `faqs` where `name_en` is not null and `slug_en` is not null limit 1
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:549
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#551aicare_prod_new1msselect * from `term_policies`
      Hints
      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:551
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    App\Models\Admin\Post
    86Post.php#?
    App\Models\Admin\Category
    19Category.php#?
    App\Models\Admin\Tag
    4Tag.php#?
    App\User
    3User.php#?
    App\Models\TermPolicy
    3TermPolicy.php#?
    App\Models\Admin\Page
    1Page.php#?
    App\Models\Admin\Faq
    1Faq.php#?
        locale
        en
        _token
        oZ5hunk1S3O9HVmBrfPQFjUyH6hjp2kziVLwwS9y
        _previous
        array:1 [ "url" => "https://ai-care.atmatech.id/lifestyle/transform-your-fitness-with-interval-run...
        _flash
        array:2 [ "old" => [] "new" => [] ]
        path_info
        /lifestyle/transform-your-fitness-with-interval-running-en
        status_code
        200
        status_text
        OK
        format
        html
        content_type
        text/html; charset=UTF-8
        request_query
        []
        request_request
        []
        request_headers
          0 of 0   
        array:19 [▼
  "accept-encoding" => array:1 [▶
    0 => "gzip, deflate, br, zstd"
  ]
  "sec-fetch-dest" => array:1 [▶
    0 => "document"
  ]
  "sec-fetch-user" => array:1 [▶
    0 => "?1"
  ]
  "sec-fetch-mode" => array:1 [▶
    0 => "navigate"
  ]
  "sec-fetch-site" => array:1 [▶
    0 => "none"
  ]
  "accept" => array:1 [▶
    0 => "text/html,application/xhtml+xml,application/xml;q=0.9,image/avif,image/webp,image/apng,*/*;q=0.8,application/signed-exchange;v=b3;q=0.7"
  ]
  "user-agent" => array:1 [▶
    0 => "Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)"
  ]
  "upgrade-insecure-requests" => array:1 [▶
    0 => "1"
  ]
  "sec-ch-ua-platform" => array:1 [▶
    0 => ""Windows""
  ]
  "sec-ch-ua-mobile" => array:1 [▶
    0 => "?0"
  ]
  "sec-ch-ua" => array:1 [▶
    0 => ""HeadlessChrome";v="129", "Not=A?Brand";v="8", "Chromium";v="129""
  ]
  "cache-control" => array:1 [▶
    0 => "no-cache"
  ]
  "pragma" => array:1 [▶
    0 => "no-cache"
  ]
  "x-real-ip" => array:1 [▶
    0 => "3.148.179.161"
  ]
  "x-forwarded-for" => array:1 [▶
    0 => "3.148.179.161"
  ]
  "x-forwarded-proto" => array:1 [▶
    0 => "https"
  ]
  "x-forwarded-scheme" => array:1 [▶
    0 => "https"
  ]
  "host" => array:1 [▶
    0 => "ai-care.atmatech.id"
  ]
  "connection" => array:1 [▶
    0 => "keep-alive"
  ]
]
        request_cookies
        []
        response_headers
          0 of 0   
        array:5 [▼
  "content-type" => array:1 [▶
    0 => "text/html; charset=UTF-8"
  ]
  "cache-control" => array:1 [▶
    0 => "no-cache, private"
  ]
  "date" => array:1 [▶
    0 => "Sat, 26 Apr 2025 15:33:02 GMT"
  ]
  "set-cookie" => array:2 [▶
    0 => "XSRF-TOKEN=eyJpdiI6IjhoM3F6cW55c0F6dUJpbnBFR01paXc9PSIsInZhbHVlIjoiL0FkL041WC9hZVIzcW1zWms5c1hRNDk1QVA3dFpoSzZJWlJ3elpveGFVZ01zaG9aQ0pjb2pRUy9KSENybVVOMXRFK2s3R2lmRFRGc0pRZFl2SmdyNDNUNHRyKzhDenpiN2ttSUd5QmtlVFVOcloxL1hLSlFidkxaQUtGOFByUnMiLCJtYWMiOiI5MDMyOWQwZjViNWMyNWU3NTc3M2QxY2JmMTRjNTZhYWM2NWJiYTJkNWIwNmZlMzJjYmRhZjJmZTZjODU3MzUyIiwidGFnIjoiIn0%3D; expires=Sat, 26 Apr 2025 17:33:02 GMT; Max-Age=7200; path=/; secure ◀XSRF-TOKEN=eyJpdiI6IjhoM3F6cW55c0F6dUJpbnBFR01paXc9PSIsInZhbHVlIjoiL0FkL041WC9hZVIzcW1zWms5c1hRNDk1QVA3dFpoSzZJWlJ3elpveGFVZ01zaG9aQ0pjb2pRUy9KSENybVVOMXRFK2s3R ▶"
    1 => "laravel_session=eyJpdiI6Iks2NDFDR2xZVFJTTlE1WjV4UVZSUmc9PSIsInZhbHVlIjoiNkVmR2Q5R1k1NFZyYVd3d0FhYzh3N3doVmJjTVRDT2hHZWJsU0o1V0RvSG5SSzZJc0hGcFZGdVY3alNuY1A1ZStJMU04akNCUkVqVS85SU9MM2lyRFAycHU1ZHl0dFBSRWJMRW5uMmVOZGNJcUkwU1FYWmtjdVMyc3JhbktDU1UiLCJtYWMiOiI5NGZlNjY3Nzk5OWE2ZWZkZTBjM2FkZWNhOTRmMmQ5YjZjY2NhYTFiZjRjYjQxMDhjMzcwMTdhNTViZDc2ZjU0IiwidGFnIjoiIn0%3D; expires=Sat, 26 Apr 2025 17:33:02 GMT; Max-Age=7200; path=/; httponly ◀laravel_session=eyJpdiI6Iks2NDFDR2xZVFJTTlE1WjV4UVZSUmc9PSIsInZhbHVlIjoiNkVmR2Q5R1k1NFZyYVd3d0FhYzh3N3doVmJjTVRDT2hHZWJsU0o1V0RvSG5SSzZJc0hGcFZGdVY3alNuY1A1ZStJ ▶"
  ]
  "Set-Cookie" => array:2 [▶
    0 => "XSRF-TOKEN=eyJpdiI6IjhoM3F6cW55c0F6dUJpbnBFR01paXc9PSIsInZhbHVlIjoiL0FkL041WC9hZVIzcW1zWms5c1hRNDk1QVA3dFpoSzZJWlJ3elpveGFVZ01zaG9aQ0pjb2pRUy9KSENybVVOMXRFK2s3R2lmRFRGc0pRZFl2SmdyNDNUNHRyKzhDenpiN2ttSUd5QmtlVFVOcloxL1hLSlFidkxaQUtGOFByUnMiLCJtYWMiOiI5MDMyOWQwZjViNWMyNWU3NTc3M2QxY2JmMTRjNTZhYWM2NWJiYTJkNWIwNmZlMzJjYmRhZjJmZTZjODU3MzUyIiwidGFnIjoiIn0%3D; expires=Sat, 26-Apr-2025 17:33:02 GMT; path=/; secure ◀XSRF-TOKEN=eyJpdiI6IjhoM3F6cW55c0F6dUJpbnBFR01paXc9PSIsInZhbHVlIjoiL0FkL041WC9hZVIzcW1zWms5c1hRNDk1QVA3dFpoSzZJWlJ3elpveGFVZ01zaG9aQ0pjb2pRUy9KSENybVVOMXRFK2s3R ▶"
    1 => "laravel_session=eyJpdiI6Iks2NDFDR2xZVFJTTlE1WjV4UVZSUmc9PSIsInZhbHVlIjoiNkVmR2Q5R1k1NFZyYVd3d0FhYzh3N3doVmJjTVRDT2hHZWJsU0o1V0RvSG5SSzZJc0hGcFZGdVY3alNuY1A1ZStJMU04akNCUkVqVS85SU9MM2lyRFAycHU1ZHl0dFBSRWJMRW5uMmVOZGNJcUkwU1FYWmtjdVMyc3JhbktDU1UiLCJtYWMiOiI5NGZlNjY3Nzk5OWE2ZWZkZTBjM2FkZWNhOTRmMmQ5YjZjY2NhYTFiZjRjYjQxMDhjMzcwMTdhNTViZDc2ZjU0IiwidGFnIjoiIn0%3D; expires=Sat, 26-Apr-2025 17:33:02 GMT; path=/; httponly ◀laravel_session=eyJpdiI6Iks2NDFDR2xZVFJTTlE1WjV4UVZSUmc9PSIsInZhbHVlIjoiNkVmR2Q5R1k1NFZyYVd3d0FhYzh3N3doVmJjTVRDT2hHZWJsU0o1V0RvSG5SSzZJc0hGcFZGdVY3alNuY1A1ZStJ ▶"
  ]
]
        session_attributes
          0 of 0   
        array:4 [▼
  "locale" => "en"
  "_token" => "oZ5hunk1S3O9HVmBrfPQFjUyH6hjp2kziVLwwS9y"
  "_previous" => array:1 [▶
    "url" => "https://ai-care.atmatech.id/lifestyle/transform-your-fitness-with-interval-running-en"
  ]
  "_flash" => array:2 [▶
    "old" => []
    "new" => []
  ]
]
        ClearShow all
        Date ↕MethodURLData
        #12025-04-26 22:33:02GET/lifestyle/transform-your-fitness-with-interval-running-en31132117