How to build interval training👊
For a long time in the fitness environment lived the myth of a certain fat burning pulse zone, in which you need to practice if you want to lose weight. Usually, most of the trainers said: you need to walk / run in the corridor from 60 to 70% of the maximum pulse, not faster and not slower, and you will be happy) Happiness did not always occur. At first, any physical activity, other than lying on a sofa or going to the store for ice cream, is beneficial and responds gratefully to the numbers on the scales. But surely many people noticed girls who have been walking on racetracks for years, but are not starting to look better.
In fact, long-term cardio training is a training of the cardiovascular system, which is certainly useful, but has nothing to do with fat burning. Low-intensity aerobic training increases stamina, trains the heart muscle, but at the exit, especially with unresolved nutritional problems, often gives a lean body with loose skin without a decent muscular corset, this is when the scales seem to please, and the reflection in the mirror does not. Classic skinny fat. Thin legs plus ears on thighs and fat on the abdomen. The clothes are not bad, not very clothes.
I will tell you about the training method, which for most people will take only 15-20 minutes, but with the right approach will give good results. This is called HIIT - high-intensity interval training, in which the phases of high and low load alternate. I at different times practiced different variations of alternation, I will give you them for example:
15 seconds fast run, 45 seconds fast walk x8 times
or
20 seconds fast run, 40 seconds fast walk x8 times
or
30 seconds fast run, 60 seconds brisk walk x4 times (from this point I started)
or
10 seconds very fast running x 20 seconds average running x6 times
The bottom line is that everyone can choose their own intervals according to their physical form, gradually changing them. I started with a running speed of 7 km per hour, walking speed of 5 km per hour, gradually I reached 14 km per hour fast running, just running 11 km per hour. And if you look even earlier, my first workouts on the treadmill were terrible :) I could only walk, holding onto the handrails. But this is normal, everyone starts in a different weight and physical form, so just pick the right option for you and start. Let it first be 4 intervals, next week 5, another 2 weeks later - 6. You can change the number of laps, you can change speeds, you can change walking to run - no restrictions.
At first, I did cardio after strength training 3 times a week plus once a week I only came to work out on the track for 50 minutes, where I ran / walked at a less intense pace, but also at intervals. In combination with competent nutrition and power work in the hall, the results are said to be “flooded” :) And not so much on the scales as in the volumes, appearance and dimensions of clothes.
Above, I gave examples of work in interval mode on a treadmill, but the same can be done on any other cardio simulator: a bicycle, an ellipse, a stepper, a simulator simulating a rowing or ski walk, or in a pool. The trick is to give the body a shake, constantly changing the load, which will not allow it (the body) to have time to adjust, as with cardio in a constant rhythm. This is akin to refidam during nutrition, when we, as it were, swing the metabolism, periodically raising or lowering the average daily caloric content.
In addition, I want to talk about the method that allows you to adjust the phase of the load and rest without tracking heart rate.
In order to determine the intensity of the load in these two phases, it is recommended to use a scale from 1 to 10. Usually, I suggest defining "1" as an activity that does not require virtually any effort, and "10" as the maximum load that you can do. I found in my references a methodology that allows you to better understand these gradations:
1 - I'm lying on the couch, watching TV, not straining
2 - I feel comfortable and I can maintain this rhythm all day long
3 - I am still comfortable, but my breathing is a little faster
4 - I'm a little sweaty, but I feel good and I can keep up the conversation
5 - I'm not so comfortable anymore, I sweat even more, but for now I can keep up the conversation, albeit with some effort
6 - I can still talk, but my breath is already lost
7 - I can still talk, but I don't want to. And sweat like a pig.
8 - I can only mumble something in response and maintain such a rhythm for a very short time
9 - I think I'll die soon
10 - I'm dead :)
With the help of this system, you can build, for example, such a training session for about 17-18 minutes:
1. Warm-up: 4-5 minutes, load level: 3
2. Active phase. 30 seconds. UN: 5-6
3. The rest phase. 60 seconds. UN: 4-5
4. Active phase. 30 seconds. UN: 6-7.
5. The rest phase. 60 seconds. UN: 5-6.
6. Active phase. 30 seconds. UN: 7-8.
7. Phase of rest. 60 seconds. UN: 5-6.
8. Active phase. 30 seconds. UN: 8-9.
9. The rest phase. 60 seconds. UN: 5-6.
10. Active phase. 30 seconds. UN: 9
11. The rest phase. 60 seconds. UN: 5-6.
12. For
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