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Interval training is a type of physical exercise intended for people who want to get rid of unnecessary fat and improve their condition. These are quite intense exercises that are performed in rounds, so-called intervals between which lighter exercises are introduced, such as walking or jogging.
What is interval training?
Exercises performed during interval training they are intense and focused on the maximum acceleration of the heart rate and metabolism, which allows you to burn unnecessary calories and get rid of fat tissue. They can include vigorous biking, jogging, jumping rope, or push-ups, for example.
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During interval training there are no breaks between exercises. The only form of rest envisaged during interval training are lighter exercise, such as walking or cycling slower. Interval training it consists of several rounds of exercises that are repeated several times at a brisk pace. Each round ends with lighter exercises. Interval training should start with a warm-up, and end with stretching and gradual cooling of the body.
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Interval training rules
All interval training should last about 45 minutes, but this includes a warm-up and a stretching and cooling-down phase. Appropriate intensive training (intervals) should not be longer than 25 minutes.
Interval training should not be combined with cardio or strength training. It should also not be used more than three times a week. The optimal pause between successive ones interval training should be 48 hours. The muscles must regenerate between workouts. Interval training do not exercise on an empty stomach – you should eat a light meal about 1,5 hours before training. Interval training It should also not be combined with a slimming diet that drastically reduces the amount of calories consumed per day – otherwise the body may run out of nutrients necessary to regenerate muscles after intense exercise. This will bring the exerciser more harm than good (in the form of very fast weight reduction). Therefore, it is worth including protein supplements in your diet that will allow you to maintain greater muscle efficiency and better condition of the entire body.
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What are the effects of interval training and who is it intended for?
In interval training, different muscle groups are involved, depending on the type of exercise performed. The general rule is that this is a very intense and physically demanding type of exercise. Interval training is intended mainly for people who want to quickly lose unnecessary kilograms – during exercise, you can burn up to 500 calories at a time.
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Interval training effects in the form of a clearly slimmer and firmer figure, they are visible after a few training sessions. To achieve lasting results, however, you should train regularly, preferably twice a week (as mentioned, you should take at least a day, and preferably two days between workouts, to give your body time to regenerate). Interval training improves condition and endurance, and shapes the muscles of the abdomen, thighs and buttocks, but does not exaggerate their development, which is especially important for women (most women want a shapely, sporty figure, not visible muscles). Interval training it is worth combining with a healthy diet, then the effects in the form of weight reduction will be faster and more lasting.
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Contraindications to interval training
Interval training is intended for physically fit and healthy people. It should not be joined by people who have or have never practiced sports for many years. In that case, it makes sense to start with calmer exercises. A contraindication do interval training there are heart diseases, circulation problems and joint diseases – this type of training strains the knee joints. In the case of significant overweight and lack of condition, it is advisable to lose at least some kilograms and improve the endurance of the body before starting interval training.
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