- Interval training - how to exercise?
- Interval training - rules
- See an example of interval training on the video by Jacek Bilczyński
- Interval training - effects
- Interval training - training variants
- See the video of interval training with the use of a punching bag
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Interval training is the best type of exercise for people who want to burn fat in the shortest possible time. The effectiveness of interval training is 3 times greater than that of cardio exercises performed at the same, steady pace. See how to practice intervals, what effects this type of training gives and what are its types.
Interval trainingis a variable intensity exercise - short periods of intense exercise alternate with longer periods of moderate exercise. Interval is the time during which the exercise is performed first at high intensity, then at medium intensity. A single training session lasts from 20 to 40 minutes and consists of four phases: a warm-up, a certain number of intervals (usually from 5 to 10 - it depends on the level of advancement of the person exercising), stretching and cooling phases. Interval training can be performed based on different types of exercise, for example: running, cycling, jumping rope, squats, push-ups, etc.
Interval training - how to exercise?
How to practice intervals? First, choose the type of effort you are interested in. If you've never trained this way before, start with the simplest of activities - jogging or cycling. The next step is to choose the right plan depending on your level of advancement. Beginners can start practicing according to the following scheme:
1.Warm-up(jog, jumps, arm circles, jumps, swings, etc.) - 7 minutes 2.Sprint at the maximum intensity level (80-90% HRmax)- 15 seconds 3.Jog at medium intensity (60% HRmax)- 45 seconds.
Repeat points 2 and 3 7 times.
4.Light jog to cool down- 10 minutes 5.Stretching- 5 minutes.
As you progress, you can increase the number of intervals. The total duration of the training, however, should not exceed 40 minutes.
Interval training - rules
When training intervals, you should remember a few rules:
- interval training can be performed up to 3 times a week with a break between training sessions of at least 48 hours;
- the main part of the training (intervals) should not lastlonger than 25 minutes;
- each effort should be preceded by a warm-up and a light cooling exercise, e.g. jogging;
- interval training should not be combined with strength or cardio training - both the day before and after interval training, you need to take a break so that the muscles have time to regenerate;
- intervals must not be exercised on an empty stomach - preferably eat a protein-rich meal 1.5 hours before training;
- do not use interval training when you are on a restrictive diet - the body may lack the necessary nutrients needed to regenerate after exercise.
Interval training, although short, is very strenuous for the body. If you haven't practiced any sport before, don't start with intervals right away. Allow 2-3 months to get your body used to the increased effort. During this time, do your normal cardio workouts: for example, jog or bike 3 times a week for about 40 minutes.
People suffering from cardiovascular diseases, after a heart attack or who are seriously overweight should consult a doctor before starting any activity.
See an example of interval training on the video by Jacek Bilczyński
Training lasts approx. 12 minutes and is designed to burn fat. It can be performed by both women and men. In this interval training, you will tackle 4 exercises:
- Squats with a load (e.g. dumbbells, water bottles) with legs wide apart.
- Rompers.
- Torso rotations with load.
- Push-ups on a gym ball with knees drawn to the chest.
4 exercises form one circuit. Perform each exercise for 30 seconds at maximum intensity (the circuit lasts 2.5 minutes). Do not take breaks between exercises. Only after completing all 4 exercises (i.e. the entire circuit), take an active break - jog in place. Repeat the round 4 times.
Interval training - effects
Interval training gives excellent results in fat burning. It is estimated that in this respect, intervals are 3 times more effective than cardio exercises of the same intensity. What is the reason for such high efficiency of interval training?
The intervals are based on anaerobic or anaerobic exercise. It is very intense and in the post-training period, the body needs large amounts of oxygen, trying to recover as quickly as possible. Oxygen allows, among others regenerate damaged muscle fibers and rebuild lost glycogen stores. Energyneeded for the processes in which oxygen is involved is taken from the fat. In this way, up to 24 hours after training, the body burns fat without damaging the muscle fibers. Such a phenomenon does not occur in the case of ordinary aerobic or strength training, hence such a large advantage of intervals over other forms of activity.
Other interval training effects include:
- increasing the aerobic capacity of the body in a short time - after 6 training sessions you can notice a significant increase in fitness;
- fat reduction without burning muscles;
- burning fat in the most problematic areas of the body - abdomen, hips and thighs;
- reducing the risk of developing diseases of affluence, such as: diabetes, hypertension, overweight and obesity;
- possibility of increasing muscle mass through the use of strength exercises: push-ups, pull-ups, squats, etc.
One variation of interval training is the Tabata protocol. It is called the fastest training in the world - it lasts only 4 minutes, during which the exercising person performs intervals according to the following scheme: 20 seconds of exercise, 10 seconds of rest.
Despite its short duration, Tabata is an even more exhausting form of training than regular intervals. For this reason, it is recommended for advanced people.
See also:Sample Tabata training with an instructor
Interval training - training variants
There are different types of exercises that can be used in interval training. The most commonly used are cardio sports such as:
- running,
- cycling,
- skipping rope,
- rowing ergometer.
By choosing this type of interval exercise, you will achieve the best results in fat burning and improve your efficiency.
More advanced people can also use intervals to increase strength, endurance and growth of muscle tissue. Then, strength exercises work best - both with your own body weight and with the use of additional devices, for example:
- women's pushups,
- squats,
- chin-ups,
- burpees,
- kettlebell exercises.