Jogging or interval jogging develops endurance, strengthens the cardiovascular system, and helps to lose weight. It is characterized by the alternation of load modes. In other words, one segment of the distance is run at a calm pace, the other at an accelerated rate.
Instructions
Step 1
Ragged running promotes fat burning. It can be practiced on the street, if the weather conditions permit. In the absence of such an opportunity, you can train on a treadmill in a gym - this option will be no worse than the first. There are several types of this run: interval sprint, rerun, tempo run.
Step 2
Interval sprint develops endurance and also helps improve speed performance. The essence of this type is that the entire treadmill is divided into segments, some of which run slowly, and some - as quickly as possible. Everyone determines the length of the segments for himself. At the initial stages, you can limit yourself to short distances of 100-200 m, gradually increasing their length. The number of repetitions should also be determined by how you feel.
Step 3
For reruns, long distances of 1-4 km are characteristic. The segment is run with full laying out. Then time is given to restore breathing and heart rate up to approximately 120 beats / min. The next distance is also covered in an accelerated mode.
Step 4
The essence of tempo run is to overcome long distances at high speeds. Moreover, each subsequent segment must run faster than the previous one. In breaks between distances, time is given to rest. This type of interval running is exhausting but very effective in improving endurance.
Step 5
Jogging or interval jogging provides the heart with increased stress, contributes to its development and adaptation to a new enhanced regime. This allows you to strengthen the entire body as a whole. In addition, spending a lot of energy contributes to the burning of excess fat. Nevertheless, it is important to know that the body must be prepared for such intense loads.
Step 6
It is recommended to start training with classic long-distance running with a gradual increase in distance and running speed. You should start interval running only after the body has adapted to cover long distances at good speeds without any problems.
Step 7
At the end of the workout, it is undesirable to drop speed sharply. It is better to gradually switch to jogging, calm your breathing, and only then switch to walking. Compliance with simple rules of training allows you to quickly improve your well-being.
