Interval training is a great way to burn subcutaneous fat in a short time. Their peculiarity lies in the fact that it is not necessary to spend 2-3 hours in the hall. It is enough to work out a little more than 30 minutes to start the process of burning stocks.
Interval training: advantages and differences
Cardiac loads, where a certain heart rate is maintained throughout the training, are extremely popular. At least for the simple reason that it is easier to work with a pulse value of 110 beats, making yourself rare, but significant breaks, than to proceed then after 3 minutes. But such activities have an undeniable minus, which in modern conditions is sometimes the decisive factor. This is their duration. To burn a sufficient number of calories through such cardio training, you should do 1.5-2 hours. Alas, not everyone has such a supply of free time.
One of the main positive features of interval training for weight loss - it will allow to achieve the same results in 30 minutes.
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The concept of interval training includes short-term work for wear, alternating long-term loads with short breaks. For untrained people, this can be a 3: 1 ratio, and with an increase in stamina, it will decrease to 6: 1. Usually a lesson includes one minute work at high speeds and a rest of 10 seconds. But the main focus of interval training is the effect on the cardiovascular system. Due to such contrasting techniques endurance increases. Along with this is the study of all the muscles. And because of this effect on the vessels and the heart, this kind of training should not be carried away. They can be a very short part of other aerobic or strength training, or they can practice for 2 days out of 7.
Interval training for weight loss: options and recommendations
There are 3 basic methods that guide interval training.
- The Waldemar Gerschler system - usually used to create an individual running schedule and the desire to squeeze the maximum benefit out of the process. According to the German coach, in the uniform work there is little meaning. For training according to his method, you need to find out how long you can run a segment of 100, 200 and 600 m. After this, you need to run the first distance with 3 seconds longer. Then take a breath for 2 minutes. This period should be enough to lower the heart rate to 120 beats. The algorithm for the next 100 meters is repeated until the moment of 2 minutes reserved for the break. The pulse will not stay above 120 beats. In any case, a lesson longer than 30 minutes. should not last.
- The Swedes also had developed interval training, which is best carried out in a pair. The name of this method sounds like "fartlek." It consists in alternating speeds during a run, which is carried out in a race. We have to start here at the highest possible pace, after which we must slow down and overcome the 1-2 km at a measured pace. Usually, the first stage takes up to 10 minutes, being a warm-up. After 2 km. uniform jogging rate decreases to the active step and gradually slows down until the full recovery of the pulse.
- But the most common among interval training systems today is the TABAT protocol. Its attractiveness is explained by the fact that the creator was able to offer an incredibly productive schedule of activities, which lasts only ... 4 minutes! The whole circuit is very simple and only requires a stopwatch. It can be held at home, jogging is not required here. For 20 seconds You must complete the maximum number of repetitions (at least 20) of any selected exercise. Then 10 seconds are taken. on a break. The cycle is repeated 8 times, which in the end will be the notorious 4 min. What part of the body to train at this moment is no difference.
How to engage on exercise bike: scheduling
Today, in the life of every lover of a toned body and relief muscles, simulators have entered, some of which can even be in the apartment. Thus, training often becomes more effective. It is better to lay out the schedule under the supervision of a specialist, but the simplest option for the exercise bike can be done independently.
Depending on the degree of endurance will vary the duration of the lesson. Beginners will have enough of the first 20 minutes, and those who are not “torturing” the body with fitness for the first day can try to reach 40 minutes. Of these, the first 7-10 minutes. will spend on jumps at an active pace, which will warm up the whole body and raise the heart rate. After that, 2-3 minutes. held on a stationary bike at a minimum speed, gradually preparing the joints to the load.
For the next 2-3 minutes the pace increases, and after that 1-2 minutes. are given to work with the option of "rising uphill" in a sitting position. Then you need to stand pedaling for 2-3 minutes. During the same time, continue to "rise", but again sitting. Beginners usually have 3-4 minutes after that. on quiet scrolling of pedals, than occupation also comes to the end.
For 30 seconds will spend on work with a pre-maximum value of the option "lift" and maximum. Over the next 2 min. such slight variations of resistance will jump. Then the load is reduced by 2 times, and the work on the exercise bike will be performed while standing. It takes another 1 minute, after which, in the sitting position, the load decreases. The pedal speed increases by 3 minutes. Now you need to take a break, during which you should either jump or run on the spot. For such actions 4-5 minutes are allocated.
The final stage of the interval work on the exercise bike begins with 1 min. at high speed, smoothly flowing in 2 min. average. Such "jumps" are repeated 3 times. With each repetition, both the average and higher speeds increase by 1 km / h. 3 more minutes will go on to do the algorithm in the opposite direction - to jerk up and down to reduce speed. In the final, the pedals spin slowly for another min. 3-4.
When developing an interval training for yourself, carefully monitor your state of health during it. And before the occupation itself, it is worth talking to the doctor. Even if such training has many advantages, it can be dangerous in case of problems with the vessels or in the cardiological field.