- Interval training (running) for women - an exemplary training plan
- Formula for calculating heart rate
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Running interval training is intended for everyone, especially for women struggling with unnecessary kilograms, because it allows you to burn unnecessary fat and slim the figure in a short time. Interval running training allows you to burn calories not only during training, but also long after its completion.
Running interval traininginvolves interlacing fast runs, during which the heart rate is maintained at 75-90%. maximum heart rate, and slower runs, during which the heart rate is kept at a moderate level, i.e. not exceeding 60-75%. heart rate.
Wholeinterval trainingconsisting of a warm-up, proper interval training, post-workout stretching and body cooling should last a maximum of 40 minutes, with the exercises themselves intervals should be a maximum of 10-25 minutes. This type of training should be performed no more than 2-3 times a week, at regular intervals (never day after day).
Interval training (running) for women - an exemplary training plan
For beginners
| run type | time | proc. heart rate max. | number of repetitions |
| fast run | 10 seconds | 75-90 | 10 |
| trot (or march) | 30 seconds | 60-75 | 10 |
Intermediate
| run type | time | proc. heart rate max. | number of repetitions |
| fast run | 30/50 seconds | 75-90 | 6 |
| trucht |
60/180 seconds | 60-75 | 6 |
For advanced users
| run type | sprint | medium pace run | sprint | medium pace run | >sprint | medium pace run |
|
| running time | 1 minute | 1 minute | 2 minutes | 2 minutes | 3 minutes | 2 minutes |
Formula for calculating heart rate
How to check if your heart rate is onthe level of 60-70 percent. and 75-90 percent. maximum heart rate? First, calculate your maximum heart rate by age:
maximum heart rate (HRmax)=220 - age of the trainee
Then multiply your result by 70% to find out what your heart rate is at a moderate level or by 90% to find out what your heart rate is in an anaerobic zone.
For example, for a person aged 35, the maximum heart rate is 185 beats per minute. 70 percent185=approx. 130 beats per minute - moderate pace for a 35-year-old person.
In turn, the heart rate value in the anaerobic zone for a person aged 35 is 90%185=approximately 166 beats per minute.
Please note that the result calculated on the basis of the above formula is an average value for a given age and may differ from person to person. It is influenced by various factors, including he alth condition, general condition, body weight or gender.