Interval training is a special type of fitness, in which intense physical exercises and phases of restoration of strength alternate. This alternation is used to enhance efficiency, since this approach makes it possible to engage more intensely before fatigue. In addition, during these workouts, more calories are burned, and this leads to weight loss.
Each interval lasts about 10 minutes and pursues a specific goal, for example, after jumping you will need to do squats. This allows you to give a uniform load on all muscle groups.
Very often, interval training takes place using additional equipment: dumbbells, steps, shock absorbers, belts, body bars, etc.
Functional training is suitable for people who do not have much time and are not able to attend the gym 4-5 times a week. Such exercises allow you to combine 3 types of exercises in 1. They are also ideal for those who want to lose weight. After all, as you know, exercises on simulators only increase muscle mass, which will be under a layer of fat.
Before you start doing interval training, you need to consult a doctor and undergo an examination in order to determine the state of your cardiovascular system. Loads of this intensity are very dangerous for people with a weak heart. It also requires good physical fitness. It is recommended to start with simple cardio exercises and gradually increase their duration.
Interval training has a number of advantages:
- It contributes to burning more calories than regular fitness activities;
- The high intensity of the activity stimulates the metabolism much more after exercise than regular exercises. This means that your body continues to burn calories even after the cessation of exercise;
- Significantly improved athletic performance of a person.
To date, a lot of training methods have been developed , the exercises of which are based on the alternation of intense loads with uniform rest. Moreover, each of them is suitable for people with a certain level of training.
Aerobic Interval Training
Classes aerobic training can improve athletic performance and lose weight. Such loads are ideal for those who have just started doing fitness.
Classes are based on a longer period of intensive exercises, the time of which is up to 5 minutes, and shorter phases of rest. In order to evenly distribute the load, it is necessary to work out each interval completely. Rest takes up to 1 minute. If it is longer than one minute, your body will be able to recover too well, and this will reduce the effect of exercise.
High Performance Intervals
This type of training is characterized by a very high intensity, so it is suitable for trained athletes. Their plus is to burn a lot of calories and fats.
Unlike aerobic exercise, here the maximum intervals are much shorter and amount to about 30 seconds, and rest periods can be both short and long, can reach up to 2 minutes.
It is necessary to prepare yourself for such classes gradually, it is recommended to start with 3 maximum intervals. Over time, the number of approaches can be increased and practiced already at full strength during the entire training session, but first of all, you need to focus on your well-being.
It should also be remembered that you can achieve results only through systematic training and proper nutrition.