The modern fitness industry can offer a wide range of training for the most demanding customers. However, it has long been proven that in the struggle for a beautiful figure better than cardio workout, yet.
And even talking about cardiovascular training, it is worth saying that there are several options. In particular, this interval training. About what is interval training and what is its advantage tells today women’s site “ToKnow365.top“.
What is interval training?
Already from the name itself it is clear that this training involves the alternation of load. This load significantly increases the efficiency of your workout that aims to burn fat and forming a beautiful relief.
Interval training combines two types of loads. Jogging with high intensity muscle consumes energy. And in the recovery phase the heart and lungs working thus, to recover the spent energy by converting carbohydrate and fat into this energy. That is why interval training is much more effective than the usual run.
Under alternating load , it is understood that some time you train with high intensity, then lower the temp and raise again.
In order to determine the intensity, some experts suggest a 10-point scale. 1 point – load, do not require much effort, well, and 10, respectively, the load at which you’re maxed out.
Intervals you can train, running, swimming, Cycling. But the easiest way to do it on a treadmill or stationary bike. Criterion may be both scale and speed.
The important point for any cardio workout is the heart rate. Try to ensure that during the resting phase it was reduced to 100 – 110 beats per minute.
Tips for interval training for beginners
We return to scale. So, 1 point – load, akin to walking. 10 – running at very high, you can say sprint speed. For training it is best to use the stopwatch and heart rate monitor.
First, before each exercise should exercise. The simplest way to run 5 – 10 minutes.
Second, do not set yourself time limits. Otherwise you’ll just be lazy and not work on the result and on time. So for the first time make as many alternations as you can. Next time add 2 more approach, etc. the Main thing — not to force your body, otherwise after the first time he went on strike.
Honing his skills, first fix or technique, or work on duration. But not over both at the same time!
To do interval training it is possible not more often 1 – 2 times per week, as your body will need at least 2 – 3 days to recover.
Intervals for beginners – 10 – 15 seconds for experienced — 45 – 60 seconds.
It is important to remember that if you are just beginning to be addressed, the recovery phase should be 3 times longerthan the intense interval.
For example, if intense exercise lasted 30 seconds, recover 90 will. And well trained such excess should be 2 times.
Here is an example of the construction of interval training
- 5 minute warm – up intensity on a 10-point scale 3
- 30 seconds intensity 5 to 6 on a 10 point scale
- 90 seconds intensity 4 or 5 on a 10 point scale
- 30 seconds — the intensity of 6 – 7 on the 10 point scale
- 90 seconds intensity 5 to 6 on a 10 point scale
- 30 seconds — intensity 7 – 8 on the 10 point scale
- 90 seconds — the intensity of 5-6 on 10-point scale, and so on until you reach 9.
- In the conclusion of the 90 seconds with an intensity of 5 – 6, and 60 seconds with an intensity of 4 – 5.
- And 5 minutes to recover.
The intensity within intervals you can set yourself, and it is not necessary to get to 9 for the first time. The main thing – gradualism. Success to you to learn interval training!
Author Sweety, female site www.sympaty.net – ToKnow365.top
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