You’ve certainly heard about training for runners more than once. […]
Publish date 13.01.2023
You can read it in 7 minut 182 views
Have you ever heard of interval training? It is becoming increasingly popular among people. Are you wondering why? Probably because of the great results that runners achieve with them.
Thanks to interval training (or HIIT – High intensity interval training), you can burn excess body fat, lose weight faster and improve your fitness. This is why runners choose this type of training and add it to their exercise plan.
What is interval training? What should you pay attention to? How to start interval training? This and much more you will learn from this article. Are you interested? Read on!
You won’t start training if you don’t have an answer to the basic question: what is interval training? It is a workout that consists of performing very intense exercises in series, between tough exercises there are lighter exercises, or breaks.
Maybe you’re thinking that it’s not that difficult and since there are breaks, you can do that. Do it and you will see for yourself.
In the case of High intensity interval training , I need to mention HRmax – maximum heart rate. In moments of maximum effort, you can reach up to 90% HRmax. At moments of rest, it drops to about 50% of HRmax. If you want to learn exactly what HRmax is and how to calculate it, click HERE!
It all depends on how athletic you are. You will certainly not be surprised when I tell you that the more athletic you are, the higher the tempo.
Between intervals, it’s best to focus on moving at least a little. This can be difficult at the very beginning. However, remember not to strain yourself. Rest for a few minutes, stand still, and relax your muscles.
You can also walk or jog very slowly.
“What if not running?”
Then it’s a good idea to do some light exercises. This is a way for you to continue to stay in motion.
If you want to do interval training then you need to introduce some routine and cyclicity into your training. What does that mean?
Use the pattern: fast – steady – fast – steady. If you do the exercises like this then you can talk about intervals. Decide for yourself how long the workout will be.
Do a series of exercises several times. If you do it once, you have nothing to count on for results. Only several series will make you achieve what you expect.
When it comes to the length of intervals there is some very information you need to assimilate:
Preferably 2-3 times a week. No more, so that you don’t overtrain or burn out. In addition, you need rest after such an intense workout. Moreover, if you have severe soreness after an earlier workout let go and wait until it stops hurting.
Intervals are not just liked by runners because they provide adrenaline and variety during interval training. Benefits are the most important thing, yes? I will show you many positive effects that are worth knowing. Here are a few of them!
You already know what intervals are. Now it’s time to move on to training.
“Will I need any equipment?”
In theory, no. You can perform High intensity interval training without any equipment just on the carpet in your room. This is an ideal option for people who are just starting with this type of training. If you start to get better and better, you can add an exercise mat, dumbbells, or a stepper to your workouts. What you choose depends on the type of exercise you have planned.
During your workout, you need to control your intervals (time). This is very important, so you should equip yourself with a timer on your phone. This will allow you to perfectly measure the time of your sessions performed during the workout.
“Can I train with a trainer on Youtube?”
Of course, you can. Then you won’t even have to control the time, because the voice on the video will let you know to finish the exercise. However, you must remember to choose your Youtube workout advisedly. First, browse through it and see what exercises are performed and the intensity of that workout. That way you won’t lose time when you suddenly find out that this is not the workout you had in mind.
What is interval training? Very intense series of exercises. Therefore, as you can guess, it is not suitable for beginners. You simply don’t have enough strength and poor conditioning to perform them. Therefore, start by strengthening your muscles and working on your fitness. Once you’ve done that, you’ll finally be able to opt for interval training.
However, that’s not all. You should also let go of intervals if you are on a very low-calorie diet and fasting. This can affect your mood badly. Moreover, because it is an intense and demanding workout, you may not have enough energy, and what’s more, you may feel weak or even faint during the workout.
Warming up and stretching? In these cases, interval training is no different. You should do a good warm-up before and stretch after the workout. There should be a minimum of 2 days of rest between interval training for muscle and nervous system recovery. Do not combine intervals with other workouts in one day.
Before starting interval training, go to the doctor and get your heart checked. The cardiologist will determine if everything is fine and if you can safely perform all the exercises. If there are no contraindications, great. If there are any – then give up such workouts. Remember that health and safety is the most important thing.
Sports attire for interval training should be comfortable. Even if you think that “after all, it is not worth buying an outfit for 15-30 minutes of training” you are wrong. In such a short period, with such an intensity of training, you are bound to get sweaty. Moreover, to exercise comfortably, the outfit should not restrain your movements.
The most important thing when choosing the perfect sportswear is shoes. They should provide adequate cushioning and be comfortable. What’s more, you need to choose shoes for the appropriate physical activity. For intervals, shoes should have a thick sole and be quite stiff.
As for the T-shirt, choose one made of elastic material. It will fit snugly and won’t restrict movement during workouts.
Now you know what interval training is. What is more, you know how to prepare yourself for this challenge workout.
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