Interval fitness and rules of the classroom

fitness, lifestyle

Interval fitness and rules of the classroom

The contents

  • Interval physical activity
  • How useful is interval training?
  • What exercises can I use?
  • Than interval fitness training differ from circular?
  • Rules interval training

Actively practicing the fitness enthusiasts have different ways to complicate the training process to avoid stagnation in the results and continually progress. There are many ways to complicate the exercise. One of the most popular method is high-intensity interval exercise. What are interval training, to fit and for what purpose — more about this below.

Interval physical activity

The fitness workout is called interval if it consists of alternating periods of low and high intensity. A simple example of such physical exertion: alternating slow running and sprinting. Intervals can be measured by the timer. It’s convenient: programmed device measures the specified time intervals and signals for which the athlete either slows down or, on the contrary, accelerated. Can be divided into intervals of distance. It looks like this: the first part of the race the athlete is moving at a slow pace, the second cut — maximally accelerated, then slowed down again, etc. Intervals are usually irregular, at least for beginners. At first, the intervals with low intensity needs to be longer than intervals with high intensity is 3-5 times. In the future, their duration may be compared.

How useful is interval training?

The method of interval of fitness is used to solve various problems. Its main advantage lies in the ability to provide quick weight loss. Interval training speeds up the metabolism so that it stays accelerated for a long period of time after the end of training — from several hours to two days. All this time the body needs extra energy, which draws from fat stores. In contrast to conventional interval training low intensity cardio causes the body to actively expend calories during exercise, but soon after workout, the metabolism slows down, consumption decreases and lipolysis stops.

Interval training saves time. If you give them 10-15 minutes 3-4 times a week, weight loss will occur up to 9 times faster than when playing in regular mode: low-intensity cardio for 40 minutes 3-4 times a week. In addition, interval physical exercise maintains and strengthens muscles, while prolonged cardio often cause the breakdown of muscle tissue.

Interval training is not given to the athlete to miss, unlike standard cardio sessions, which last a long time (40-60 minutes) and are characterized by monotony. Interval training short exercise takes place in a “ragged” pace, the athlete requires complete dedication. This eliminates boredom and decreased motivation to work. Interval training is used not only for weight loss. They can be used to improve their physical fitness, develop endurance, strength and speed, strengthen the cardiovascular system.

What exercises can I use?

If you are interval training for weight loss, you can use the same exercises that are used in conventional aerobic training: running, jumping, Cycling, swimming, playing on the cardio equipment. If you want to strengthen the muscles, you should do squats, push-UPS, pull-UPS, lunges, etc. be combined aerobic and strength exercises. Range of exercise movements to interval training is not limited. Importantly, each exercise was well developed, after all, do they have at a very fast pace, with no errors.

Than interval fitness training differ from circular?

Some people confuse interval training and circular. A characteristic feature of interval training is the cyclic fluctuation in the intensity fiznagruzki, that is, during a workout well-defined intervals of high and low intensity will continuously follow each other. During circuit training exercises are performed exactly circles, and the cyclical fluctuations of the intensity of the load occurs. The circle is a sequence of exercises performed one after another, one approach, usually without a break. He repeated several times. Usually the workout consists of 3 to 6 circles, between which are pauses to rest.

If desired, circuit training can be done interval. To do this, you need to clearly specify a time frame for low and high intensity. If the exercise duration is the same, it is possible first to perform in slow tempo, the second fast, the third slow, etc. Interval training can become circular, if you use a sequence of exercises, repeating it several times.

Rules interval training

When performing interval training must adhere to the following guidelines:

  • At the initial stage of the training duration necessary to limit 2-12 minutes. Well trained athletes can exercise longer — 15-20 minutes.
  • The interval with the low intensity load should be longer than the interval of high intensity or of equal duration.
  • In the phase of maximum load, the heart rate should be 60-80% of your maximum heart rate, in the phase of the minimum load — 40-50% of your maximum heart rate.
  • Beginners interval fitness training can be carried out 2 times a week, experienced athletes — 3-5 times a week.
  • Because interval training is highly loaded the body, it is not recommended to practice continuously. Athletes and experienced fitness lovers usually train in interval mode within a few weeks, then make a break for 1.5-2 months. At that time carrying out a normal fitness training. During interval training the athlete needs a rest, get enough sleep and eat right.

    Uses photographs Shutterstock

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