Interval training allows you to burn excess weight more effectively by alternating exercise intensity. But it is not suitable for everyone. What it is and how to carry it out correctly, in more detail in this article.
Interval training is a great way to shed excess pounds and burn unwanted fat. What are intervals, and why do these exercises achieve such impressive results?
What is?
Interval training consists of very intense exercises (intense phase), between which lighter exercises (extensive phase) are performed, aimed at increasing metabolism and accelerating heart rate, which, in turn, allows you to lose extra pounds faster. The training is carried out in rounds, that is, in intervals.
Interval is the time to complete each exercise (with high or moderate intensity). It usually lasts 20 to 40 minutes and includes warm up and stretching. It is also extremely important that intense efforts always alternate with much longer medium voltage phases, and not vice versa.
There are several options for conducting such a workout. Intervals can be done by cycling, running, jumping rope, kettlebell training, or doing push-ups or squats.
How to Do Interval Exercise Correctly?
In order for interval training to produce the desired results, it is imperative that you do it correctly. And also adhere to certain rules:
- Do a short warm-up before starting your workout.
- The number of intervals should be consistent with the workout program.
- After completing a workout, do not forget to stretch, which will make the muscles more elastic.
- Train a maximum of 3 times a week. There must be breaks between workouts.
- The interval time should be no more than 20 minutes.
- When choosing interval training, it is important to avoid other supplemental workouts, especially strength or heart workouts.
- Never practice fasting intervals. After eating, before training, at least 1.5-2 hours after eating should pass.
- Do not do interval training while on a restrictive diet.
While in the gym, you can do interval workouts on a treadmill and kettlebells. For example, first there is a maximum run for 20-30 seconds. Then slow down the pace for about a minute so that there are no sudden stops. Fast and slow running can be alternated for 10-15 minutes. Then the next interval begins, in which running is replaced by easy running or just walking. Once the heart has calmed down and the body has cooled down, you can do a five-minute stretch.
How does interval training work?
According to experts, interval training is three times more effective than cardio training. Moreover, it has the following effect on the body:
• increasing the aerobic performance of the body;
• getting rid of extra pounds;
• burning fat, even from the most problematic areas;
• increase in muscle mass;
• improvement of health;
• reducing the likelihood of developing diabetes, obesity, hypertension and other diseases of civilization.
The interval method is intended for people with high physical fitness and, above all, healthy people. It is not suitable for those with circulatory, heart or joint problems. It is also recommended that overweight people lose some of the extra pounds first before starting to exercise.
