Aerobic interval. Interval training to fight fat

Everyone who is trying to lose weight is looking for the fastest and most effective ways to burn excess fat. Is it worth explaining that comprehensive measures are needed: a revision of the nutrition system, the selection of training. But what kind of physical activity allows you to achieve the maximum result in a limited amount of time? The answer is simple: interval training.

What gives this type of fitness?

Interval fitness what is it? Interval fitness got its name because of the short breaks between exercises. This method allows you to reduce the duration of the workout, while not reducing its effectiveness. The system, in which a short break is taken between sets and different types of load, is borrowed from professional sports. This method helps to maintain the required frequency heart rate, at which there is an active fat burning.

Of course, to feel the effectiveness, you have to work: for example, thirty seconds of intense squat exercises, then a short rest (about 10 seconds) and again 30 seconds of intense loads. The duration of the repetition of approaches will be 5-10 minutes. A number of studies have shown that just such a quick change of low and high intensity within the class is much more effective than classic strength and cardio workouts.

Features and nuances

Interval fitness requires certain knowledge and experience to correctly calculate the optimal alternation periods. In this case, running, squats, push-ups, jumping and other high-intensity exercises alternate with a short rest. Load change cycles are repeated 5-10 times. It is very important that the heart rate in the rest phase should not be less than 40-50% of the maximum, and in the intense load phase, the frequency should be 60-80% of the maximum. The duration of the rest phase is equal to the duration of the load phase.

Such training is not intended for a constant load, that is, you should not engage in this system week after week. It is better to arrange for yourself a period of interval training lasting a few weeks, and then switch to regular training for 1-2 months.

Interval classes can also be carried out using additional equipment, for example, dumbbells, tapes, steps, shock absorbers and more.

In addition to interval fitness, there is interval water aerobics. You are chest-deep in water and run along the bottom of the pool, overcoming the resistance of the water, and then raise and lower the dumbbells.

There are 3 main types of interval training:

• Tai bo. Combination of aerobic exercises with exercises of combat programs.
• Total body workout. A complete study of all muscles is based on a combination of aerobic programs with strength programs that are performed on a step platform.
• Circuit training. This program is author's and uses various sports equipment.

To understand what it is Interval fitness for weight loss will help the video:

Regular workouts at home or in the gym lead to significant gains, no matter what you do: pedaling hard, using the method, holding steady or amateurs for a long time, all this leads to weight loss and fat burning.

However, there comes a moment, no matter how hard you try, the weight stands still and the infection does not want to decrease. Streams of sweat come from you, your heart will soon jump out, and the numbers on the scales of the bastards do not go down in any way, if you lose weight, then it’s not at all where you want, and in the end the effect of “stagnation” occurs. This is a normal reaction of the body, when limiting nutrition and getting used to the loads, our body does not waste, but accumulates energy.

For improvement physical form and further burning of body fat, it is necessary to introduce a variety in training, a kind of “shock therapy”, to which the body is not accustomed, and for him it will be new.

What is interval training:

In the form of "shock therapy" and acts Interval training is the alternation of high-intensity and low-intensity training. , in other words, the exercises are performed in a fast, explosive manner, and then at a slow pace and again at a fast pace, constantly alternating them include additional reserves that help burn calories.

How should interval training work?

Before starting the exercises, perform a general warm-up of all muscle groups;

Normal interval training time is 1 - 1.5 hours;

Each phase of the exercise (whether fast or slow) should last about 10 minutes. It is allowed to perform for 3-5 minutes, if the level physical training very low, as fitness improves, gradually increase the intensity for 1 minute.

At the end of your workout, cool down by stretching and relaxing tired muscle tissue.

Alternating fast and slow pace workout, allows you to burn more calories!

Interval training in the gym:

In the gym, for this purpose, the alternate use of strength exercises with work on an exercise bike or a treadmill is chosen, consider the example below:

1. Warm up all muscle groups 5-10 minutes;

2. Easy jogging on a treadmill, pedaling an exercise bike or doing an orbit track for 5 minutes;

3. 15 dumbbell squats or lunges followed by 3 minutes of cycling;

4. 15 push-ups from the floor, then 3 minutes of jogging;

5. 15 reps on the press, perform twisting, raising the torso or raising the legs is up to you, it is better to alternate them;

6. Run 5-7 minutes moving from a calm pace to an explosive manner and vice versa;

7. 10 push-ups from the bars;

8. 5-10 minute jogging to calm the body;

9. 5-10 minutes hitch of muscles, for their relaxation.

It is up to you to decide what weight to take, start from the very minimum, only you will feel that the body has grown stronger and more strength has appeared, increase and the amount, but carefully monitor your condition, if the stars fly and it starts to get dark before your eyes, immediately stop the exercises and reduce the load.

Interval training at home:

♦ Stair steps:

Many do not even suspect the benefits of steps in our corridors.
To start:
> climb 20 steps up, then go down, do this 5-6 times in a row;
> gradually, as your fitness improves, increase the number of steps and the number of approaches;
> Alternate between walking and running up stairs.

You can make this exercise harder by going down the stairs and doing 20 squats or jumping jacks, and then go up again.

The heart is well trained, breathing develops and the quadriceps, biceps of the hips and buttocks are strengthened;

♦ Jump rope:

- This great exercise for the development of the calf muscles and strengthening the hips. Start with 20 jumps, gradually increasing their number, constantly changing the rhythm of jumps. By his own example, he jumped 400-500 times, and a familiar boxer jumped without a break for 35 minutes, while he did not have shortness of breath;

♦ Running:

Are in a good way raising the “physical” of the body, run at different paces from explosive to slow, alternate its duration, change the terrain, use rough terrain, descents, ascents, fallen trees in the forest. Also try running on top speed, how much strength you have, then go to a quick step, after resting, put all your strength again.

Make running constantly varied, but in no case do not stop to sit down or lie down even worse, the body must be in constant motion, this is the only way to speed up metabolism and burn fat and calories.

Conclusion:

Interval training should not be used constantly, since at this time the body is working for wear and tear, this requires maximum body effort and high energy consumption. Usually it is used before competitions or preparation for summer season. Train in this manner for no more than 4-8 weeks, then let your body rest by moving on to your regular workouts. After 2-3 months, you can use it again.

Anyone who wants to drop overweight, usually recommend doing cardio.

If you work on them at an average pace, the source of energy for the muscles is fat, which is burned in the process of exercising in significant volumes.

At the same time, the results become more significant if you combine training with a diet.

However, for those who want to lose extra pounds quickly, it would be better to turn to interval training.

This method allows you to start the process of burning excess fat to the maximum; in terms of efficiency, it is several times higher than the cardio load.

Interval training involves alternating the phases of maximum and minimum load during the training process: for example, when running, you need to alternate between sprinting and jogging.

In this case, in the phase of intense load, the body goes into an anaerobic mode of operation, in the low phase, it returns to aerobic.

• In aerobic mode, fats serve as an energy source. In this case, the process of their oxidation with oxygen takes place (“aerobic” literally means “with oxygen”). It is in this mode that all cardio workouts take place.
• Anaerobic mode involves the use of carbohydrates as energy for muscle work. Oxygen in this case does not participate in the oxidation reaction. IN anaerobic mode training with free weights and on simulators in bodybuilding and powerlifting.

Advantages

Interval training is one of the the best views workouts to burn fat. They are much more effective than cardio.

Interval training has a delayed effect - it starts the fat burning process, which continues after the end of the workout.

In addition, long-term cardio training leads to burning muscle tissue. Interval training is devoid of this drawback - it only helps to strengthen the muscles, but not to destroy them.

Contraindications

The disadvantages of interval training include, first of all, the fact that they have contraindications. These are diseases of the cardiovascular system: heart failure, hypertension, atherosclerosis and others.

If you have one of these conditions, you should definitely consult with your doctor before starting interval training.

In addition, this type of exercise is not suitable for all beginners: if you are just starting to practice, such a load may be too heavy for an unprepared body.

If there are contraindications to interval training, it is worth giving preference to working on cardio machines.

Classes at a calm pace will also allow you to effectively get rid of extra pounds. Losing weight with cardio will take longer, but the stress for the body will be less.

Results of interval training

Regular exercise allows you to start a quick process of fat burning. In addition, interval training helps strengthen ligaments and muscles, increase endurance and strength.

Do not forget that the most important condition for successful weight loss is the transition to proper nutrition.

If you have longstanding problems with overweight, without changing the diet, any load will not bring a good effect.

To work with intervals, you can simply use standard views cardio, alternating intervals. It can be:

• exercises on an exercise bike;
• classes on an ellipsoid, etc.

There are also training methods designed specifically for interval training.

tabata

This technique was named after Dr. Izumi Tabata, who developed it with his research team in the late nineties.

It involves alternating high-intensity loads with rest and takes a minimum of time. In this case, you can use almost any type of load - swings with dumbbells, work with expanders, work on cardio equipment, and so on.

An example is the following: you squat for 20 seconds, then 10 seconds. rest and start a new approach. And so you need to repeat for 4 minutes (i.e. 8 cycles).

Then change the type of exercise and do it in the same way.

Fitmix

Fitmix is ​​a training complex developed by instructor Leonid Zaitsev. It involves the alternation of different movements: imitation of evasion from the blows of an opponent in the fighting ring, tilts to the sides based on a pole, kicks, and so on.

Lesson time - up to half an hour.

Fartlek

Fartlek is a training program that involves running with alternating segments of different intensity. Intervals can be measured not only by time, but also by steps. An example of such a workout:

• 10 steps at a fast pace;
• 10 jogging steps;
• 20 pace steps;
• 20 jogging steps;
• 30 steps at a fast pace and so on.

In this way, you can increase the number of steps in one interval to 100 or more, and then reduce them to 10 in the same way. Count only the steps of the right or left foot.

The duration of one lesson is up to 20 minutes.

Rules and principles of training

Before training, be sure to warm up. It can be jumping rope, running, working on an exercise bike, etc. Five minutes is enough. At the end of the interval training, a hitch should be done in the same way.

In order to navigate the phases of work, at the beginning of training, you need to use a heart rate monitor: the body works in an aerobic mode, when the pulse does not exceed 85% of the maximum heart rate.

This frequency is individual for each person, it depends on age. You can calculate it using a simple formula: 205.8 - (0.685 x AGE). With some experience, you can navigate by feeling, moving from one phase to another.

With interval training, it is necessary to correctly choose the duration of the phases of maximum and minimum load.

On initial stage the first should last 3-5 times less than the second. At the same time, the duration of the phases should be short - 10 seconds will be enough for a high-intensity phase, and a low-intensity phase, respectively, should last from 30 to 50 seconds.

People trying to get rid of excess weight looking for ways to quickly and efficient combustion fatty deposits. At the same time, it is important to take a comprehensive approach to solving the problem, including the revision of nutrition. Are there such physical exercise that allow you to achieve maximum results in a short time? The answer is unequivocal - yes, and such training is called interval training.

Description of fitness practice Interval

The practice of Interval came from professional sports - it was used to train track and field athletes. The main advantage is a small time investment.

Now interval training is actively used by fitness trainers to quickly get rid of excess weight.

Short breaks between exercises are the main difference in this direction, which reduces the duration of the session without reducing efficiency. With such training, a sufficient heart rate is maintained for active fat burning.

It absolutely does not matter which exercise is chosen, the main thing is the alternation of the active part with short breaks (10-30 seconds / 5-15 seconds, respectively). In time, the training will take up to half an hour maximum, which in our time is very important due to high employment modern people with the lack of sufficient time for full-fledged activities in the gym.

Here are some areas of interval fitness practice:

1. The combination of aerobics with movements from martial arts - Tai bo.
2. An aerobic complex is performed on the step platform and strength exercises, which is called Total body workout.
3. And Circular training, which is the author's, which uses all kinds of sports equipment.

There is another type of interval program that is popular among show business stars called HIIT (High Intensity Interval Training). It was specially developed to accelerate the processes of body shaping and individual problem areas including exercises for various muscle groups. Such a workout can last up to 2 hours with intervals of power loading up to 10 minutes and cardio - 1 minute. But it is only suitable for people who already have good physical fitness.

To conduct such classes, you need some experience in order to correctly calculate the optimal period for alternating the load. For example, intense exercise in the form of running, squats, jumping and push-ups alternates with a short rest. The load change is repeated up to 10 times. Wherein important point: the pulse in the rest phase should not be less than 50% of the maximum, and in the intensive phase it is brought up to 80%.

You can arrange such training for a couple of weeks, and then switch to your usual activities, changing the aerobic complex every 2 months, and the strength complex - 3.

Interval Training Techniques

There are several methods of interval training, often used to get rid of excess weight in a short time:

• a team of researchers led by Dr. Izumi Tabata invented a method called Tabata - high-intensity exercise alternated with rest, allowing you to use any exercise. It is performed for 20 seconds, then rest for 10 seconds and so on for 8 cycles (4 minutes). Then the next one follows the same pattern, and so on;
• the Fitmix complex was created by instructor Leonid Zaitsev, where different movements of combat types alternate - with deviations from blows, tilts to the sides based on a pole, kicks, punches, and so on. The time to receive the load reaches half an hour;
• workouts that involve running and alternating segments of varying intensity are called Fartlek. Here, not only time is regulated, but also steps: for example, you need to quickly walk 10 steps, then the same amount of jogging, 20 again quickly, the same number of jogging steps, 30 quick steps, and so on according to the same principle. An increase in steps can reach up to 100 or more, after which their similar decrease occurs. The entire workout takes 20 minutes.

To get rid of excess body fat, there are a huge number of exercises from different types fitness, any of which can be applied to interval training. And depending on the chosen program, certain muscle groups will be involved: upper shoulder girdle, press, back, buttocks and legs.

Even a beginner can use the Interval fitness practice, but starting with a low load from 6 to 30 seconds interval, gradually increasing it, monitoring your well-being.

There are no age restrictions for such activities - they are used both in sports practice and in wellness for better functioning of the cardiovascular system, including weight loss.

Necessary equipment and shoes

For such training, you can use a variety of equipment:

1. Step platform.
2. Running track.
3. Exercise bike.
4. Skipping rope.
5. Any power simulator, including dumbbells, a barbell or bar from it, and so on.

The main thing is regularity and focus on results.

Shoes

Choose shoes based on the planned load: each workout has its own. For example, if the complex will consist of running exercises, then you will need sneakers with shock absorbers that reduce the load on the spine and joints when the foot comes into contact with the surface. Outwardly, they look like this - a massive heel and a sloping front. The material of such shoes should be airtight and light, allowing you to feel weightless while moving. These shoes are also suitable for strength training.

Dance lovers can be advised to purchase Jazz shoes, which are comfortable, light and soft, allowing you to freely pull the toe and bend the foot.

You can only do barefoot stretching, yoga and Pilates, since there is no shock load on the feet and spine during such activities. And bare feet at the same time receive an additional massage of nerve endings, which will restore strength, give flexibility and tone to the body.

Tip: when choosing shoes for training, choose the right size. Otherwise, you will feel discomfort, increase the risk of injury and ailments of the musculoskeletal system.

Interval training at home

Interval training is also available at home, but with one condition - there must be sufficient experience in fitness. This is explained high load similar activities. And it is also very important to perform all the exercises correctly, which is impossible without practice.

Therefore, to begin with, it is worth at least 3-4 months to go to gym and under the guidance of a fitness instructor to master basic movements: squats, push-ups, lunges, abdominal exercises and others.

About the rules, principles of interval fitness and some recommendations

1. Before starting the main set of exercises, a warm-up is required, which will prepare your body for an intense load. For this, jumping rope, running in place, an exercise bike and other types of cardio load are suitable - it will take about 5 minutes.
2. For orientation in the phases of work, use a heart rate monitor - in aerobic mode, an increase in heart rate above 85% of maximum values. It is calculated as follows - 205.8 - (0.685 * age).
3. The length of the workout depends on the level. physical fitness- from 2 minutes to 30. The load increases gradually, starting small, based on well-being.
4. With half an hour training, it is enough to give an interval program 3 times a week. The mistake of many beginners is more frequent exercises, which lead to a state of overtraining and, as a result, the rejection of such loads altogether.

If the following symptoms are present, the schedule should be reviewed:

• persistent feeling of fatigue;
• constant pain in the muscles;
• increased heart rate even on non-training days.

Another tip - to increase efficiency, you can start taking nutritional supplements containing green tea extract and caffeine. Enough 400 mg of the first and 250 mg of the second, taken 45 minutes before the load - and fat will be burned much faster.

About contraindications

Interval training, of course, is much more effective than other methods in terms of getting rid of excess weight, but not everyone is shown it:

1. People suffering from diseases of the cardiovascular system.
2. It is impossible to apply such loads in various chronic diseases.

Therefore, before starting to engage in this technique, it is imperative to visit a specialist to obtain approval and recommendations on permissible loads.

This also applies to beginners in fitness, which will protect against negative consequences and maintain health.

You can master interval training at the Protrip team.

Exercise for pleasure, strengthen your health and make your body slim and fit!

The 5 Best High Intensity Interval Workouts for You fast weight loss– learn how to lose weight at home without going to the gym.

Purpose of programs	Fat burning
Program type	Interval training
Level of training	For beginners
Number of workouts per week
Necessary equipment	Giri
Floor	For men, for women

Are gym goers eager to train on treadmills for 45 minutes in a monotonous way? I don't think so. It's boring. But after all, you have heard more than once that in order to burn fat you need to do cardio on a treadmill, exercise bike or ellipse for several hours a week, right?

There is another, more effective method get rid of excess fat and achieve great shape. You may have heard about the principle of HIIT (high-intensity interval training - high-intensity interval training).

What is it?

This is a type of cardio exercise in which you perform a high-intensity exercise for a short time. Between the load there are small pauses for rest. This will increase the supply of oxygen, which will allow the body to burn calories after a workout.

So you get the following benefits:

1. Higher training intensity;
2. Exercises that you will be interested in doing;
3. Less prolonged cardio load;
4. More calorie consumption.

Below are 5 unique 20-minute high-intensity interval cardio workouts for fast weight loss.

1. Kettlebell training to burn fat

This is a circuit workout that requires one kettlebell to complete. The center of gravity of the kettlebell and the fact that the weight will be in only one hand will load your stabilizers, core muscles and “sleeping” muscles. It will also put your cardiovascular system to work.

Do 4 to 5 rounds with 10– 15 reps each. Rest one minute between rounds.

Exercise	Number of repetitions
Kettlebell snatch with one hand	10 – 15
	10 – 15
Squats with a kettlebell on the chest	10 – 15
Kettlebell press with one hand	10 – 15
Lunges with steps back	10 – 15
Twisting lying on the floor	10 – 15

For each exercise where only one arm is involved, do 10– 15 repetitions for each hand. When performing lunges from steps back, keep the weight away from the side of the working leg. Lying twists can be performed with a kettlebell on the chest or without additional weights.

2. Cardio training for "drying" the body in the open air

Nothing compares to working out outside. Fresh air, no lines at the machines and the ability to do cardio wherever you want. Do running interval training. By giving up treadmills, you will discover a lot of benefits.

Do one of these interval cardio workouts. If necessary, change them each time:

1. Run 10 meters, then walk back to the start. Then run 20 meters and walk back to the start. Reach in this mode up to 50 meters. Only 5 rounds.
2. Complete 10 30-meter runs, each time returning to starting position running backwards or sideways.
3. 10 rounds of running up stairs, coming back down each time.

3. Unusual circuit strength training

Fat-burning cardio doesn't have to be about running, cycling, or rowing. There are also less traditional ways, and they are becoming the norm. Pushing or pulling sleds, kettlebell circuits, and plyometric exercises are undeniably effective, and they add variety to your workout.

Complete 3 - -4 rounds of this circuit workout. Rest 2 minutes after each round

Exercise	Number of repetitions
Sleigh push	10 meters
Mahi kettlebell with two hands in front of you	10 – 15
Pulling the sled	10 meters
burpee	10 – 15
Jumping on the pedestal	10 – 15
Push ups	10 – 15
Hanging leg raise	10 – 15

If your gym doesn't have sleds, replace these exercises with the farmer's walk. If for some reason you can't do box jumps, replace them with jump squats or jump lunges.

4. Workout for burning fat at home

If you do not have a subscription to Gym, Thenhome circuit workout the best option For .No additional equipment is needed, only its own weight is enough.

In addition, working with your own body creates real strength. Your muscles will work in a completely different way than when working with free weights or in simulators.

Complete 3-5 rounds of 10- 15 repetitions in this circuit training. Rest two minutes between rounds.

Exercise	Number of repetitions
burpee	10 – 15
Push ups	10 – 15
Twisting lying on the floor	10 – 15
Jump Squats	10 – 15
"Bicycle" lying on the floor	10 – 15
"Rock Climber"	10 – 15
Lunges forward or backward	10 – 15
Run on short distance	20 meters

For cycling, climbing, and lunges, we count reps for each leg separately. For a run, pick up a small distance of 20 meters to start. If you can't run (due to bad weather or lack of space), replace running with 10– 15 forward jumps.

Useful article:

5. Joint strength training with a partner

Training with a partner who has the same goals is full of benefits. It forces you both to stick to the program and give it your all. In addition, there is also a certain competitive component. It's fun. If you have a committed partner, your chances of success increase.

Do this workout in pairs. Your exercises are marked with the letter a, partner exercises with the letter b. Each of you will perform the exercises in a row with almost no rest - a maximum of 30 seconds. Complete 3- 5 rounds, 10 each - 15 reps each. Then switch programs.

Exercise	Number of repetitions
1a. burpee	10 – 15
1b. "Bike"	10 – 15
	10 – 15
2b. Push ups	10 – 15
3a. Kettlebell push with one hand	10 – 15
3b. Pulling or pushing a sled	10 – 15
4a. Run	30 meters
4b. Mahi kettlebell with two hands in front of you	10 – 15

Jumping on the cabinet can be replaced with squats with jumping. Kettlebells can be replaced with dumbbells, pushing or pulling a sled with a farmer's walk, and running with forward jumps.