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Interval training is the best idea for fat burning! After exercise an intense effort, your metabolism works at the highest speed. Learn more about how to make them as effective as possible.
Did you know that it was an effective exercise and a slim figure? Here you will find all the information about the intervals!
What are the intervals?
Interval training involves interleaving short periods of less effort (regeneration). The next stage of intense exercise.
Who can do intervals?
Intervals can be chosen by anyone. The most important thing is the end of the exercise.
What should the correct interval look like?
Depending on the intensity of the training, we distinguish 2 methods of exercise – intensive and extensive. The intensive method is based on the maximum heart rate and introducing “breaks”, allowing the heart rate to 60% of maximum heart rate.
In turn, the extensive method is characterized by 65% of maximum heart rate.
How long does interval training take?
Interval training (due to high effort) should not last longer than 25 minutes. It is best practice, 2-3 times a week, keeping at least one day of rest. As you train, you can increase the time or intensity of your training. You can also change the type of exercises you do.
How should interval training look in practice?
It’s best to choose your aerobic exercise (running, cycling, roller-skating, skipping rope, swimming) and changing the intensity of the exercises.
How to make intervals at home?
Interval training is a very convenient form of physical activity, because you do not need any other equipment. Another plus is that you do not have to pay for your body. It can be an alternative to squat, rompers or skirts. It is the best practice in the cycle – 30 seconds of a peaceful jog.
What are the running intervals?
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The most frequent selected type of exercise. However, when you decide to run in the form of an emergency zone. Interval training has nothing to do with peaceful jogging.
Each training should start with a warm-up. They can be composited for intensive training. Only after such a thing as you can do the right part of the exercises. For running, the workout can include 30 seconds of jog and 20 seconds of fast run. If you are too intense, try dividing 90 seconds of jog / 20 seconds of fast run.
Perform about 10-15 series and make sure 25 minutes. It’s best to start with short workouts, and gradually increase their time and intensity.
How to do interval training on the treadmill?
The intervals on the treadmill follow the pattern:
1. Warm-up – go from a quiet walk to an intense fight.
2. Run for 1 minute reaching up to 80 or 90% max heart rate.
3. After a long, minute effort, your heart rate drops to 65% of your maximum heart rate (rest phase).
4. Repeat the above cycle alternately 3 to 10 times, and on the physical capabilities.
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What are the effects of intervals?
The secret to the exercise is being trained every 2-3 minutes. Thank you for the aerobic zone and enter the anaerobic training zone. Interleaving lower and higher heart rate pulses accelerates metabolic changes that result in faster fat burning, even after training.
According to the research, at least 25 minutes at the end. Thanks for this, after 4-6 weeks of regular exercise, you will notice a distinctive silhouette of slimming, strengthening muscles and improving the condition.
In addition, interval training positively affects the body: strengthens the heart, promotes the formation of new coronary vessels, increases muscle strength and endurance, stimulates the secretion of happiness hormones.
Contraindications to growing intervals
The training is only suitable for healthy and efficient people. It can not be implemented by people who are underweight, have heart disease, lungs, or have any infections.