Interval training is in English-language literature as HIIT (High Intensity Interval Training). The term “HIIT” can, in turn, defined as the strategy exercise, focused on the high growth of aerobic. In the world of sport is it anyone who wants to improve his stamina. Is designed for professionals, but increasingly decide to the amateurs. A faster metabolism and burned fat-some of its effects.
Interval training – benefits
Involved more specifically all needed to exercise muscles, causes a lot of damage of muscle fibres, calls the phenomenon continued for several hours of oxygen debt, szczelniej Burns glycogen resources, accelerates the metabolism. The body, in order to return to a State of equilibrium, it needs to absorb far more oxygen than the 10 kilometers. To achieve this, needs energy from fatty acids. A real burning begins so there at the time, but after a workout.
It’s hard to imagine that our fat he spent himself without the participation of the exercise. Our organism is, however, as the engine of the car. After a two-hour ride, the engine needs twice as much time to cool down and go back to the initial state. While driving the temperature cooler at dba, in turn after stop-air or … If the motor is very hot-on cooler. Warmed up muscles and lungs also need cool down after your workout. Cools them the same thing that engine, and so the air. However, we are living and to develop oxygen from the air, we need to draw energy from the energy reserves of fat.
Stygniemy also much longer than the engine, due to the continuous production of heat by the body (it must eventually maintain a constant body temperature 36.6 degree C). In the physiology of this increased demand for air (oxygen) is called the phenomenon of oxygen debt. EPOC (Excess Post-exercise Oxygen Consumption).
During running intervals do not breathe normally, we need to keep increasing the amount of oxygen. We get it, however, only about 40%. The rest of the body has to assimilate after the completed exercises. The Fitmethai blog described the ways to keep a slim silhouette
Why we use only 40% of oxygen, since we breathe and even with breathing? During exercise we come to the border of the maximum oxygen consumption (Vo2max).
After the crossing, as a result of high intensity, the body gets the air, but it can not absorb the oxygen in it. It was at this time starts breathing anaerobic (oxygen are used instead of other organic compounds). This is because the-writing simply-us has programmed mother nature.
We can improve our threshold of maximum oxygen consumption (and thus strength), but only to a certain degree. The man never (if not it’ll change Biology) will not get the runs 100 meters below the 9 seconds and marathon below 1 hour and 55 minutes. We have been programmed so that the oxygen supply to us only to the appropriate time.
Let’s go back to the favourable impact of intervals on our body. As is clear from the many research, HIIT training also contributes to the favorable reaction of hormonal. Laboratory tests have shown that the people who were running the intervals, rose to the level of adrenaline (six times) and norepinephrine (fourteen times!). Such hormonal spikes are a response to stress, associated with difficult effort.
Positive effect of growth hormones is mentioned aggravation of the process of lipolysis and release of fat from adipose tissue. So everything revolves around. What’s more, norepinephrine, as no other hormone, stimulates the fat around the abdomen (allows her much more efficiently get rid of).
To transport fat from adipose tissue to the mitochondria (disposal sites) proteins are needed. According to the subsequent studies, the number of these proteins increases by up to 50% in those who use intervals. Also, training based on martial arts can be counted at intervals. About Kickboxing we write on our blog.
All these pros have a fundamental impact on the rate of fat loss.
By operating hard facts to burn 200 kcal we need 3.2 kilometers of gear. It’s about 20 minutes of slow running time. Using the interval, the same 200 kcal we can burn however in 6.5 minutes, running just 1.4 kilometers. If we’d like to burn 1000 kcal, the same interval training would have to be repeated 5 times in total. 1000 kcal in little over 30 minutes is so possible!
And that’s not all. Interval training, as it takes, the greatest work is done after the effort, when the period of repayment of the oxygen debt begins. In addition to the earned 200 or 1000 kcal, so we get a bonus in the form of attention! -Up to 500 or 1200 kcal. The traditional running will provide us with only 100-200 kcal bonus. Have you been convinced?
Examples of interval workouts
Here are examples of interval workouts that will keep us burning 300 kcal (with a 800 kcal bonus) in about 10-15 minutes:
Except for the episode of 60 seconds, which we have to run very quickly, the rest of the episodes we beat the sprint.
If we want our energy expenditure to increase even more, we increase the number of the series. Below is an example of workouts that guarantee burnt 1000 kcal (with a bonus of over 2000 KCAL):
Training No. 1:4x4x100 meters of sprints running on a 30-second break/serial interruption: 2.5 minutes;
Training No. 2:2x4x400 meters of quick sections at 1.5-minute break/serial interruption: 5 minutes;
Training No. 3:10×100 sprint yards on a 60 second break in a slight walk. The whole is done so that the Odmierzamy episode 20 meters, then we run from marker to marker (five 20-metre sprints). Odmierzamy 60 sec. Breaks and again;
Training No. 4:6×500 meters. The entire distance is divided into five 100-metre stretches. First 100 m we beat quickly,
100 meters slow, 100 meters fast, etc… The serial break should be 4 minutes.
These trainings are extremely demanding and the performance of them poses a very big challenge for the amateur runner. It is important to learn how to perform them in such a way as to sense how quickly they run to complete the whole. As we know Sprint Sprint is not equal and one of us 100-metre stretch will beat in 12 seconds, and someone else in 16. You have to feel how much you can give yourself to be the most tired, but with real chances of completing a whole workout.
Interval Training for Beginners
To implement an interval strategy for your workouts, you need to know in advance what sprint and short breaks are.
For this purpose, we do “Little fun sprinterską “, assuming running 60 meters sprint, the transition to the 140-metre Truchtu, 100 meters sprint, the transition to 100-metre Truchtu, 20 meters sprint, 80 meters Truchtu, 60 meters sprint and 40 meters Truchtu (the whole best Full stadium).
Let us review how we will feel after such a fun and if we can, let to repeat it as many times as we deem appropriate, but not przemęczające for our body. On another training unit, take a few 20-metre-long accelerations with an emphasis on response time, and then run five 60-metre episodes in a sprint on any holiday break. It is important to control your technique while running such episodes.
Once you’ve learned what sprints and intervals are, let us take a few examples of training that we have shown. Slow running is cool, but it will never bring you such tremendous benefits as your interval strategy. Odpoczywajmy creatively and spalajmy calories in a dream. This can give us only the described HIIT.