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Interval training (referred to in the English-language literature as HIIT – High Intensity Interval Training) is a type of training that involves alternating high-intensity exercises with low-intensity exercises. It was developed with the so-called professional athletes, but over time it began to be used also by amateurs. It is recommended primarily to people who want to burn fat in the shortest possible time. Research shows that this type of training is three times more effective than cardio exercise performed at the same time. But, keep in mind, interval training will only be effective when combined with a properly balanced diet.
The effect application interval trainingwhich should not last more than 40 minutes, is to improve your physical fitness and body performance as well burning unnecessary adipose tissue. A contraindication for this type of use training There may be cardiovascular diseases, past heart attacks or significant excess weight, as well as malnutrition or weakness of the body and various types of infections.
Interval training rules
Interval training consists of variable intensity exercise – short periods of intense exercise alternate with longer periods of moderate exercise. The interval is the time the data takes exercise is performed first with high intensity, then with medium intensity. There are four phases interval training: a warm-up, a certain number of intervals (depending on the level of advancement of the person exercising, usually 5 to 10), a stretching and cooling phase. Interval training it can be performed with various types of exercise, such as, for example, running, cycling, jumping rope, squats or push-ups.
During interval training there are a few to keep in mind rules:
- interval training can be performed up to three times a week, but necessarily with a break between training sessions of at least 48 hours,
- each training session should be preceded by a warm-up and a light cooling exercise (e.g. jogging),
- interval training should not be combined with strength training or cardio training,
- intervals must not be exercised on an empty stomach. You should eat a protein-rich meal about 1,5 hours before training,
- Interval training should not be used by people who are on a restrictive diet (due to the fact that the body may lack the necessary nutrients needed to regenerate after exercise).
Interval training in action
The essential part interval training it is based on anaerobic (also called anaerobic) exercise, which is very intense and in the post-training period the body needs large amounts of oxygen to recover as quickly as possible. Oxygen allows, among other things, to regenerate damaged muscle fibers and rebuild lost glycogen stores. The energy needed for oxygen-mediated processes comes from fat. This way up to 24 hours after training organism burns fatty tissue without harm to muscle fibers.
Interval training effects
Among interval training effects the following are mainly mentioned:
- improved well-being,
- fast fat burning without burning muscles,
- increasing the body’s aerobic capacity in a short time,
- burn fat from the most problematic areas of the body (such as the abdomen, hips and thighs)
- reducing the risk of developing diseases of affluence, such as diabetes, hypertension, overweight or obesity,
- the possibility of increasing muscle mass through the use of strength exercises (including push-ups, pull-ups, squats, etc.),
- contributes to favorable hormonal reactions (even a six-fold increase in the level of adrenaline and a four-fold increase in the level of norepinephrine).
Interval training training variants
In the case of interval training different types can be used exercise, among which the most frequently chosen disciplines are:
- running,
- Cycling,
- skipping on a skipping rope,
- rowing machine.
More advanced people can also use intervals to increase strength, endurance and growth of muscle tissue. In this case, they may prove to be the most effective exercises strength – both with your own body weight and with the use of additional devices, for example:
- women’s push-ups,
- squats,
- pull-ups on a stick,
- burpees,
- kettlebell exercises.