The Main Benefits of Interval Training
Posted by cpaddon on April 17, 2018
The way to burn 9 times more calories in just 4 minutes has already been found for a long time ago. It is called interval training. In the given article, we will discuss 3 the most popular methods of such training and will give you the recommendations for the drawing up the individual program.
What is interval training?
Interval training is one of the most popular training programs and there are several reasons for this. The first reason is high efficiency with the minimal time spent. In fact, the interval training activates not only the process of burning lipids but also prevent the appearance of new fat deposits. This training teaches the body to use the energy received from food for the needs of the body but not to store it in the form of extra pounds. The second reason is the ability to apply them to the performing various types of physical activity. For example, the periods of high-intensity interval training can be alternated with the running on a stationary bicycle.
In addition, the interval training can be organized without the consultation and control of the coach. In general, this training program is aimed at burning fat. Pluses are increased stamina, the development of the respiratory and cardiovascular systems, and of course the muscle tone.
By the way, if you already have the physical training then you will not have the difficulties in interval training.
There are different methods of combining loads of high and moderate intensity. Some of them are recognized by all experts of the fitness industry. Besides, new author programs appear every year.
Three methods are generally accepted: Fartlek, Gerschler’s method and the Tabata method.
This training is the simplest and was developed in the 30-s, in Switzerland. You do not have to run a fixed number of kilometers or minutes falling from fatigue. Actually, the basis for this interval training is body signals. You determine on the basis of your sensations, pulse, breathing when you need to accelerate or to slow down the speed. The duration of Fartlek training if for 20-25 minutes.
Of course, you need to track that all 20 minutes you don’t spend on walking or slow running. Such training will be perfect for beginners.
The advantage of this training is the individual duration of the training. You can run 10 or 30 minutes. However, you will have to run very fast. Gerschler’s method assumes the maximum possible speed-up in the period of high intensity and the average speed during the rest. For example, 100 meters you run at the limit of your strength and after 1-2 minutes of the walk at moderately speed.
Interval training by the method of Tabata is the hardest program, although it lasts only 4 minutes. You need to do 8 cycles of one exercise during 4 minutes with the 20-25 repetitions in one cycle. Don’t forget about the rest for 10 seconds between the cycles. Obviously, it will be necessary to work at the limit. And the result will be not long in coming. By the way, the studies showed that such training burns 9 times more calories than a standard cardio training.
If you do not like the above methods, then you can create an individual training program. It is important to follow some rules.
- The total physical activity and rest time should not exceed half an hour.
- Interval training means the implementation of 1 exercise but not a complex.
- One training includes 5-12 cycles.
- The recovery time must be longer than the time of intensive loads.
In conclusion, the interval training is a quick way to bring the body in a shape. It is a great method for the people with the fat deposits and for those athletes who want to lose some kg. Don’t forget to choose the optimal training mode.
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