Interval Running for Weight Loss – Table with a training program

Contents

Interval Running for Weight Loss – Table with a training program

This article tells about the interval running for weight loss. Useful tips from Ecofitness. Call: 8 (812) 407-11-88

Have a beautiful taut figure, many dream. Someone hassled themselves with the strictest diets, others acquire a fitness subscription, and still others begin to exercise in the morning. But everyone wants one thing – to get rid of extra pounds, as soon as possible, in a few weeks to see the long-awaited result. Among the varieties of running there is an effective form, which, if combined with a healthy diet, shows amazing results. This is an interval running for weight loss, which is an alternation of quiet movement with periods of acceleration.

People who want to improve their figure often turn to him, but who are not able to spend a lot of time and energy on many kilometers of jogging. It is more interesting to run in spurts and from a psychological point of view – the type of activity is constantly changing, you need to keep track of time, distance. Do not get bored. The result of this type of training is noticeable after a week. About where to start, how running rhythms should alternate, read more further.

The effectiveness of interval running for weight loss

Interval run by the number of calories burned refers to the most energy-intensive activities, surpassing stationary power loads. So, in 20 minutes in the first case you spend 180 kcal, and in the second – only 100 kcal.

Adhering to a special program of intermittent running, you can easily reduce your weight by 1 kg in a week.

The secret of the effectiveness of this type of training is as follows:

the alternation of the intensity of the load activates metabolic processes in the body, leading to weight loss without loss of muscle mass;

increased metabolism stimulates the cleansing of the liver, splitting the glycogen stored there. And thanks to the achievement of the aerobic threshold, fatty subcutaneous fat is actively spent on replenishing the energy expended;

the more often the tempo changes and the longer the workout, the more calories will go;

short periods of load are replaced by a break in the form of a quiet movement of jogging or walking. At the same time, the launched exchange processes continue to function, not stopping even for the period of rest;

with the usual uniform sprint, the body adjusts to the load, starting to save energy even at long distances. It burns fewer calories, the intensity of weight loss decreases. This does not happen with a regular change of pace, when the body does not have time to adapt, each time working at the maximum;

during a torn sprint, muscles are spared, the articular and bone tissues are not thinned, which is a common problem among professional athletes.

Restrictions for running ragged

During jogging, the body is experiencing, although short-term, but significant loads, therefore, this type of sports activity should be refrained from those who have:

any degree of obesity. Even 7 kg over the norm are contraindicated;

diseases of the heart, blood vessels;

problems with the spine, joints.

It is best to diagnose the disease specialist. Therefore, if you want to include a ragged sprint in your lifestyle, you should refresh yourself with the approval of your doctor.

Components of interval running

In any program, for both beginner and experienced athlete includes:

warm up;

several stages of acceleration;

the same stages of recovery;

hitch.

In order for the training to be useful, not to be tiresome for them, you need to properly prepare. Beginners should stock up on measuring instruments:

duration of movement – stopwatch;

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heartbeat – heart rate monitor.

Grab a player with rhythmic groovy music. It will be easier to transfer loads, faster acceleration will be, and the sensations are more pleasant Soma and Melatonin reviews.

Your workouts will benefit your health, increase your emotional background, if you viagra vs cialis follow the general rules:

use sneakers with a good shock absorption system that will protect the legs, feet from injuries, dislocations, will create comfort when moving;

Do not aim for insane speeds, especially if you are just starting to gain experience;

watch your breath. It is excluded to choke. The rhythm should be like this: inhale in 2 steps, exhale in 3 steps. The norm, when with active movement, you can safely talk;

Start training 2 hours after meals. On an empty stomach, as well as on satiated loads are not recommended;

after class, take a refreshing shower.

The effectiveness of the training depends on the duration, intensity, correct change of periods of work, rest. The success of the occupation depends on all these components. More on this further.

slimming training Interval Running for Weight Loss - Table with a training program

Training intensity

An important component on which depends the amount of calories burned.

During interval training, high intensity burns three times more subcutaneous fat, compared with normal cardio exercise.

University scientists in South Wales conducted an experiment with two groups of athletes:

Group 1 – 8 seconds twisted exercise bike, and then 12 seconds to perform simple exercises. The alternation lasted 20 minutes;

Group 2 – only pedaling on a stationary bike for 40 minutes.

The result was:

In the first group, athletes lost 2.5 kg of weight, and in the second group, fat reserves remained unchanged.

Training duration

This indicator depends on your stamina, starting level of physical fitness. Beginners usually start with a thirty-second acceleration, but doing it regularly, improving their shape, gaining experience, increasing the intervals with the load, the total time of training.

Intensity of the recovery interval

The rest stage does not imply a complete stop, but only a reduction in the load on the body. The movement must continue. It can be a jog at a quiet pace or a brisk walk, if you run completely unbearable, focusing on the pattern of training.

During this time, breathing, heartbeat, calms down, strength is restored before a new jerk.

Duration of the recovery interval

The key point that the training program provides for women, because during the respite you need to have time to relax, but just enough to not have time to relax, reduce the achieved pace, not lose the effectiveness of the entire class.

At first, the restoration is given a little more time than the load. In process of trainings these indicators are compared, and then begin to increase towards work.

Reduced rest time stimulates the heart, increases stamina, expands individual opportunities to give all the best. As a result, fat burning is activated.

Number of intervals

Depends on the time you are willing to devote to cardio, as well as on preparedness. If you have been playing sports for a long time, you will have more approaches (8-10) than a beginner who is just getting acquainted with the nuances of torn load technology. It is enough for them 5-6.

Running options

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Interval sprint can be practiced in the open air or in the gym, using a simulator that Buy Steroids with Credit Card simulates the track.

Work on running simulators

It has its pros and cons.

The advantages include:

weather independence;

the ability to set the necessary parameters, settings;

automatic control of the training process using sensors, chronometers, which are equipped with a simulator;

the presence of experienced coaches who will always prompt, answer the question, help.

By cons include:

lack of fresh air causes oxygen deficiency;

the absence of a change in the surrounding picture creates boredom, monotony

there is the possibility of falling, getting injured;

when the rhythm changes, the track accelerates more slowly, forming an undesirable pause, knocking down the student at the right pace.

Running on the street

The best option if there is a pedestrian zone with convenient walkways and beautiful landscapes around the house.

But here the practitioner requires maximum concentration in order to follow the process of movement and what is happening around.

It is convenient to download a special application on a smartphone, with which it is very easy to follow the indicators of the body (pulse, pressure) and the movement itself (speed, distance, time, route). There is also a history of achievements, showing the dynamics of your success, which is the motivation to increase the load.

To get noticeable results, you definitely need an interval running program for weight loss, which you can create yourself or use the help of experienced specialists.

Training scheme

You choose for yourself the option from which you will start your improvement in this area. It is necessary to decide how long the acceleration stage will take, and how much recovery. You can choose one of the standard schemes that represent the plan of the race by time or by distance.

By time

The practitioner measures the amount of time that he goes or runs, changing the intensity. Schemes can be the following:

For newbies

For runners with experience

Stages

Actions

Time min

Stages

Actions

Time min

slimming training Interval Running for Weight Loss - Table with a training program

one.

warm up

five

one.

warm up

five

2

walking

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ten

2

fast walk

ten

I approach

jog

one

I approach

jog

one

acceleration

2

acceleration

2

II approach

Repeat the previous cycle

one

II approach

Repeat the previous cycle

2

2

3

III approach

Repeat the previous cycle

one

III approach

Repeat the previous cycle

3

2

3

IV approach

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Repeat the previous cycle

one

IV approach

Repeat the previous cycle

2

2

one

V approach

Repeat the previous cycle

one

V approach

Repeat the previous cycle

one

2

one

3

walking

ten

3

walking

ten

four.

hitch

five

four.

hitch

five

five.

stretching

five

five.

stretching

five

By distance

This scheme is used when they know exactly the distance traveled. This may be circles in the stadium or the fence posts measured on the track, etc. In a tabular version, the plan looks like this:

For newbies

For runners with experience

Stages

Actions

Distance, m

Stages

Actions

Distance, m

one.

warm up

slimming training Interval Running for Weight Loss - Table with a training program

5 minutes.

one.

warm up

5 minutes.

2

normal walking

1000

2

fast walk

1000

I approach

fast walk

150

I approach

jog

100

jog

150

average pace

100

acceleration

150

acceleration

100

II approach

Repeat the previous cycle

150

II approach

Repeat the previous cycle

100

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150

100

150

100

III approach

Repeat the previous cycle

150

III approach

Repeat the previous cycle

100

150

100

150

100

IV approach

Repeat the previous cycle

150

IV approach

Repeat the previous cycle

100

150

100

150

100

V approach

Repeat the previous cycle

150

V approach

Repeat the previous cycle

100

150

100

150

100

3

normal walking

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1000

3

walking

1000

four.

hitch

five

four.

hitch

five

five.

stretching

five

five.

stretching

five

Please note that for training the total time allotted for jogging with acceleration must be within the range – from 15 to 25 minutes, not less, but not more.

To orient yourself on how to build an exercise will help an individual table of interval running for weight loss, in which you need to arrange cycles for distances or time intervals.

It is possible to record all the indicators of physical condition for each date of training. It is necessary to record the weight, measuring it every week at the same time. These data will show the dynamics of changes occurring in the body, help to adjust the load to improve the efficiency of burning fat.

How much to run

The peculiarity of alternating running load is that it should not be daily. It is enough to devote three days a week to training, so that the fat burning process takes place even on rest days (subject to reasonable nutritional restrictions).

Researches of scientists from Canada testify that three times a day jogging mode leads to a loss of more than two (2.3) kilograms.

Reducing weights is only one side of regular intermittent jogging. The general state of health improves, muscles strengthen, immunity, the figure gets smartness, sports forms. As a result, the mood improves, life pleases, filled with creative energy.

Interval Running for Weight Loss – Table with a training program Gallery

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