Interval training: what it is and what it is for

If your goal is to have a great toned figure, then you should definitely use interval training. This technique is especially suitable for those who need to improve their performance. It is ideal for people seeking slim body.

Interval training method - what is it

The whole point of this training method is to change activities. The rhythm of movement changes from one interval to another, so the body does not have time to adapt to the loads. This method is suitable for a variety of goals, be it burning fat or building muscle. This is a great option for people who are tired of monotonous activities, as well as for those for whom ordinary training does not bring tangible results.

You can make up an infinite number of variations of these workouts. You can draw up a training schedule in such a way as to complicate the task, or vice versa, to simplify your work. However, the best results are obtained with long intervals.

When composing a program for such a workout, you can change the following parameters:

• Load rate during the period of activity.
• The duration of the load period.
• The length of the rest period.
• The number of such intervals.

Anything can be used as a training exercise. For example, it could be cycling, a cardio trainer, run over a long distance.

High-intensity interval training

During HIIT workout, high tempo work is used only for a short time, followed by an interval of moderate work. With this method, the time of the activity and rest phase is strictly fixed and calculated in advance for maximum efficiency.

This training method provides several benefits by increasing the intensity of the exercise. During the active phase, your heart rate increases and you burn more calories. It also takes a lot of energy to complete an active burst. And the process of transition from one phase to another teaches the body to use aerobic systems more rationally.

Rest phases are great for relieving muscle pain and spasms. At this time, the muscles are more actively released from waste. This training method allows the muscles to receive more oxygen, while the person practically does not feel shortness of breath.

During the moderate phase, the human body works in an aerobic mode. This uses oxygen as a source of energy. As soon as the active phase begins, the amount of energy required increases dramatically. There is no way to get energy from oxygen in such an amount. Therefore, the body begins to get it from fat reserves.

Such a regime cannot be very long. The intensity drops again, and the body goes into an aerobic regime. During this time, the body recovers and frees itself of muscle metabolic waste.

For a high-intensity workout, the rest phase is essential. During this phase you do not stop, but continue to move, only at a more moderate pace. This keeps your heart rate high and burns extra calories. In addition, with such a rest, your body is not able to fully recover.

You can use HIIT training no more than twice a week. At the same time, there should be at least one day between workouts to recover. The load should be increased gradually, increasing the duration of the active phase. During training, it is imperative to control the number of heart contractions.

Fat Loss Interval Workout

For burning fat at home you can use interval training by month.

Spend the first month practicing strength training. You must achieve the perfect technique for performing them. On days when you are not doing strength training, do cardio training. The duration of such a training should be no more than twenty minutes. At the same time, in the first five minutes, you should increase your heart rate by 50% of your highest rate. Then there are 30 seconds of work at the limit of their capabilities. Then again return to a moderate pace so that the heart rate returns to half of the maximum value. At this pace, you need to move for ten minutes. Take the last five minutes to gradually slow down.

In the second month, you need to change your strength training regimen. In this case, workouts should be four times a week. The scheme of work will be as follows:

• 1 minute of strength training for a specific muscle group in an accelerated mode.
• 30 seconds of intense cardio.
• 3 minutes of quiet work.
• Then move on to training another muscle group.

In the third month, if your strength and level of fitness allow you, you can start training according to the Tabata system. It's a pretty simple system. You can choose any exercises for her. The main rule is that they must be very heavy. You have to fulfill them to the limit of your capabilities. According to this system, a strength task is performed for 20 seconds, then 10 seconds of rest. So you need to perform 8 cycles.

Tabata cannot be used in conjunction with other interval training. You can alternate the Tabata system and regular cardio workouts every other day.

Interval Workout Video

Watch a short video on the benefits and possibilities of the interval training method.