A strong, toned body is something for which many people are willing to spend hours in the gym and limit their nutrition. After all, a thin figure has long ceased to be just a beautiful attribute - sports are primarily engaged in improving health.
Modern fitness instructors offer a lot of different trainings. And in recent years, the so-called high-intensity interval training has become increasingly popular. They promise fast results with minimal time.
Of course, many people are looking for additional information about this system of classes. What exercises are suitable? Is it possible to conduct high-intensity interval training at home? Do they really provide a quick effect? What problems can a beginner face? The answers to these questions are interesting to many readers.
High Intensity Interval Training: what is it?
To begin with, it’s worth understanding the meaning of the term. High-intensity interval training is a relatively new system, which includes active cardio exercises, which alternate with power loads.
Training necessarily includes short sessions of intense cardio loads, which are then replaced by strength exercises. Thus, the muscles are in action all the time, but the heart receives short breaks. Interval training is a kind of shock for the body. A properly selected system of exercises allows you to use completely different organ systems, which positively affects not only the figure, but also the work of the whole organism.
How does the system work?
In fact, the essence of high-intensity interval training is quite simple. As you know, for fast weight loss, you need to accelerate the pulse to the maximum - at this moment, the oxygen consumption in the body increases significantly, which is accompanied by the oxidation of fat cells. Naturally, for this exercise you need to make it intense, because the body must begin to use spare energy sources, that is, subcutaneous fat.
After a short set of cardio exercises followed by power loads. Training takes place at an average or slow pace, but due to the load on the muscles, the pulse rate is maintained. Fats are actively burned throughout the workout and even after it. During exercise, partial destruction of muscle tissue is observed, and upon completion of the training, the body restores muscle mass while continuing to expend energy derived from fats.
Tabata for fast fat burning
Tabata is a fairly progressive workout that was developed at the Fitness Institute in Tokyo with the participation of Dr. Izumi Tabata. This is a short exercise program that lasts about 4 minutes. It is believed that during this time a person can spend the same amount of calories as during a normal 45-minute workout.
The lesson is divided into two phases:
- The first stage lasts 20 seconds. At this time, the person should move to the limit, trying to do 30-35 repetitions of a particular exercise.
- The second stage, recovery, lasts 10 seconds. At this time brisk walking is recommended, allowing you to lower your pulse and catch your breath a little.
In 4 minutes a person manages to complete 8 sets with four different exercises (two repetitions). Exercises are selected depending on the training of the person. As the instructors themselves say, 4-minute workouts really give results, but as the body gets used to it, the load and duration need to be increased.
Interval running or Waldemar Gershler's method
Interval running is a fairly popular method today. And the system was created back in 1939 by an experienced trainer Waldemar Gershler. The essence of such a system is quite simple - first you need to run a distance of 100 meters as quickly as possible, after which give the body some time to recover. The rest period lasts about 2 minutes. Of course, the runner should not spend this time in a stationary state - brisk walking or some other exercises are suitable. It is important to try to lower your heart rate to 120 beats per minute, after which you can repeat the quick run again. Training lasts about 20 minutes.
Speed or Fartlek Games
This system was created in Sweden - it was with its help that athletes were prepared for the Olympic Games. Fartlek provides for some element of the competition, so at least two people must take part. The program consists of several stages:
- First, ten minutes of jogging (helps to warm up the muscles and prepare the body for stress).
- This is followed by 10 minutes of intense running, in which a person must run at maximum speed.
- After this there is a short break, giving the opportunity to restore breathing - 5 minutes of brisk walking.
- Then the athletes run 100 meters in a straight line.
- Another 100 meters race, but already uphill.
- The final stage is 5 minutes of fast walking in order to smoothly slow down the heartbeat.
Naturally, this program is not suitable for beginners, since the loads are quite intense.
High Intensive Fat Burning Interval Workout
Of course, it is best to work out in the gym, under the supervision of an experienced instructor who will select the exercises and their intensity, give some useful tips. By the way, power and cardio exercises in the hall can be diversified. For example, high-intensity interval training on an ellipsoid and other simulators gives good results.
In addition, the program can include exercises with a barbell, kettlebells, rope lifts and other loads, which are difficult to reproduce at home. Another kind of training is boxing, in which the help of a coach is also necessary.
High Intensity Interval Workouts at Home: Are They Effective?
Many people are interested in questions about whether it is possible to apply a similar scheme at home. Of course, yes. For example, you can find countless videos with effective exercises - you just have to play them correctly.
In addition, interval running and jumping rope exercises also help to quickly lose weight and improve the functioning of the cardiovascular system. Of course, beginners are recommended to visit the gym at least several times and talk with the instructor - it will help you choose the most suitable set of exercises, after which you can do it yourself.
What are the benefits of interval training?
What is special about high-intensity interval training? The program has several advantages:
- It is proved that during such exercises, fat is burned four times faster than, for example, during a normal run.
- Against the background of regular training, an acceleration of metabolism is observed, which prevents the deposition of fat in the future.
- The human muscles become stronger (this also applies to the heart muscle), endurance increases.
- During the recovery period (about 24 hours after the end of the exercise), the body continues to intensively use up calories.
- Training can be done without expensive equipment.
- The session lasts no more than 20-30 minutes, and you need to do only 3-4 times a week.
Contraindications to the development of the technique
Of course, before starting any training session, you should consult with a specialist. Immediately it is worth saying that such exercises may not be suitable for beginners in fitness. High-intensity interval training, nevertheless, is designed for people who already have some experience and training. If you came to the gym for the first time, then you should first prepare the body, doing the easier scheme.
High-intensity interval training is contraindicated in people with serious diseases of the musculoskeletal system and cardiovascular system. In addition, classes should be abandoned if you are still in the rehabilitation period after an injury. This system can not be used with too much obesity - first you need to lose weight with standard workouts and only then proceed with more intensive exercises.
How to eat during training?
High-intensity interval training for burning fat is really effective, but an equally important element in the fight against overweight is proper nutrition. To achieve the maximum effect from sports, you must definitely adjust the diet.
In fact, the recommendations of the menu specialists are quite standard. You should give preference to protein foods, as well as products that contain complex carbohydrates (cereals, oatmeal, vegetables and fruits, except for sweet grape varieties). It is worth limiting the amount of sugar, pastries and other flour products.
It is not recommended to eat immediately before training. By the way, it is best to do exercises in the morning or afternoon. 15 minutes after the end, you need to restore the carbohydrate balance - a glass of apple or orange juice, citrus fruits are suitable for this. Next, you need to restore protein stores in order to avoid the development of a catabolic effect, in which the body breaks down its own muscle tissue. After 40 minutes, you need to take protein food or a protein shake. And after 1.5 hours, you can start lunch or dinner, which, again, should include protein and carbohydrate foods (for example, chicken breast and salad).
Additional useful information
High-intensity fat-burning interval training really gives good results. However, people are advised to adhere to certain rules:
- Training should not be started without preliminary warming up and warming up. This applies not only to interval, but also to any other programs. First, you can make a small run, and then do some exercises to stretch the muscles. This part of the training will take no more than 10 minutes, but will significantly reduce the risk of injury.
- During classes, you must have water with you. In large quantities it is not worth consuming, but from time to time it is necessary to take a few sips.
- You should always remember how long high-intensity interval training should last. For beginners, this is 10 minutes. As stamina increases, time can be increased, but not more than up to 30 minutes. You need to do 3-4 times a week and in no case often. Excessive and prolonged workouts exhaust and injure muscles.
- It is important to choose the right exercises and give all the best during classes. As experienced instructors say, a 10-minute training session in which a person does everything possible is much more effective than a 30 or 40-minute half-strength exercise.
It should be understood that high-intensity interval training, as well as any other fitness programs, can not give instant results. Exhaustion of fat mass and muscle building occurs gradually, as evidenced by numerous reviews. Exercise regularly and eat properly - this is the only way to improve your figure.