There are many areas in the sport that are used for quick weight loss. If there is a desire to get a good result for a short period of time, then choose interval training, which has a number of important advantages.
Interval training - what is it?
For those who want to quickly say goodbye to fat reserves and make their body beautiful and fit there are special directions in the sport. Interval training is a complex involving alternating phases of maximum (anaerobic regime) and minimal (aerobic regime) loads. When a person works at low speeds, to get energy the body burns fats, and when switching to high intensity, carbohydrates are used.
Interval training for burning fat
As already mentioned, this kind of training helps to lose weight excessively, and it is possible due to a number of advantages. Due to the alternation of intensive and moderate work, metabolic processes are accelerated, and the state of muscles improves, which helps improve the relief of the body. To obtain energy, the body uses only fat reserves, and not glycogen. High-intensity interval training contributes to the expenditure of calories, even after classes. To get results, you need to work on a special scheme.
- During the first month, do power exercises, paying special attention to technology. Two days of cardio-loading are added, and we start with 20 min. With good physical training, train for 30 seconds. at high intensity and at a calm pace.
- In the second month, it is necessary to change the strength exercises and should be practiced four times a week. You need to train according to this scheme: a minute of intensive intensive exercise, half a minute of intensive cardio, three minutes of cardio at a calm pace, a minute of strength training for another muscle group and so on.
- In the third month, it is recommended to use the Tabata protocol .
Interval training according to the method of Tabata
The training on the Tabata protocol is particularly popular, as it gives stunning results. It is proved that 4 minutes. these occupations are equated to 45 minutes. running at medium speed. Such interval training involves the use of an exercise bike, but you can replace it with rowing, sprinting, skiing races and so on. For classes, choose exercises that involve a lot of muscles: push-ups, squats, jumps, twists, pull-ups and others. Interval training Tabata pass according to a certain pattern:
- Mandatory warm-up, which lasts five minutes.
- Eight rounds of high-intensity training, which last 4 minutes. Each period lasts 20 seconds. with interruptions of 10 seconds.
- At maximum intensity, the pulse should be 60-85% of the maximum allowable value. During the rest the value drops to 40-60%.
Interval training on a stationary bike
Good results in the process of losing weight can be obtained if you work on a stationary bike, where you can set different modes. Resistance should be selected individually, taking into account their own physical indications. The fact that the mode is chosen correctly will indicate a slight burning sensation that will appear in the muscles after riding after 20 minutes. at a speed of 30 km / h. Pain indicates an excess of the permissible voltage limit. Interval training method implies compliance with several rules:
- The duration of the lesson is 20-30 minutes.
- In a week it is necessary to conduct three trainings.
- Be sure to do the workout, for which work 10 minutes. at a speed of 20 km / h.
- The basic mode implies executing 10 cycles in this mode: 30 seconds. twist the pedals at maximum speed and the same amount of work at 20 km / h.
- To restore breathing, practice for 5 minutes. at 10-15 km / h.
Interval training on a slimming treadmill
Running is considered the main aerobic exercise, which helps to lose weight, develop muscles and improve the overall condition of the body and body. An ideal solution for those wishing to get a quick result is interval training on the treadmill. First, calculate your maximum pulse, subtracting your age from 220. You need to train at a pulse value of 65-85% of the maximum.
To get the result, you need a total duration and maximum speed to select exclusively individually and better together with the trainer or doctor. Below is an example of how interval tutorial on a treadmill, where the ION is an individual load estimate, can look. To determine the voltage level, a 10-point scale is used, where 0 is the quiescent state and 10 is the maximum.
Interval training on the press
Select the presented direction is for people who want to have a flat stomach with a beautiful relief without excess fat. Interval training for weight loss should be held twice a week for beginners, and then, you should add one more lesson. Be sure to do a warm-up to warm up the body, for example, using the slopes, running in place, swinging the foot and so on. It is recommended to build a lesson in the following way:
- Strength exercise, for example, twisting on the upper press;
- Cardio exercise - running in the rest position;
- cardio exercise - jumping with high lifting of legs;
- Strength exercise - twisting on the lower press;
- cardio exhalation - jumping from an emphasis lying;
- cardio exercise - feet with legs;
- power exercise - oblique twisting;
- cardio exercise - side jumps;
- cardio exercises - jumps with a variable change of legs.
Interval training - harm
Since this direction in sports implies serious workload, it is necessary to take into account existing contraindications. You can not deal with people who have problems with the cardiovascular system and various chronic diseases. Interval training in sports is contraindicated for people who are new to the sport, since a serious load can be dangerous for them. Incorrectly designed treatment can lead to different health problems, so approach the classes in the most responsible way.