Interval training is common among athletes in a variety of sports fields. This is due to their high proven effectiveness and versatility. Variable or periodic loads have a complex effect on all systems of the human body.
What is interval training?
Interval training is a form of intense training. The main feature of this kind of activity is the alternation of stages of maximum load (about 80-95% of the maximum human capabilities) and periods of rest (40-60%).
For beginner athletes, regardless of the type of their sports activity, the ratio between the high-intensity interval and the rest period should be in a ratio of 1: 5. This means that a person exercising for 20 seconds with a high degree of muscle and nervous tension should rest for about 1.5 minutes between heavy sets.
Interval training requires prior physical training. Before incorporating such activities into your training plan, you must undergo a thorough medical examination. The cardiovascular system is under the greatest stress. Therefore, a consultation with a cardiologist is required before starting intensive training.
In the process of sports activities, the human body experiences extreme stress and the risk of injury increases dramatically. Therefore, a full warm-up is a prerequisite for high-quality interval training.
Principles of the method
Interval training is a cyclical activity. Its main principle is a periodically repetitive load. The more accurate the match between each of the training stages, the greater the effect will be achieved.
When performing exercises with a high degree of intensity, a number of principles and rules must be observed:
- Choosing the number of cycles in one workout... The number of intervals of intense load for beginner athletes can range from 3 to 8. The choice of a suitable amount is based on the principle of extreme fatigue. If, after completing the 4th stage, the athlete notices a violation of the technique of movement, then the training is terminated. Since further efforts will not bring positive results.
- Selecting the duration of the high-intensity and low-intensity stages... It is carried out according to the principle of an athlete's fitness. If there is no experience in conducting trainings with a high degree of muscle and nervous tension, then it is worth starting such exercises with 10-second segments with high intensity. Rest intervals, in this case, must be at least 50 seconds.
- The total duration of the workout should not exceed 45 minutes... This period of time includes: warm-up, workout and cool-down.
- The number of high-intensity classes should not exceed 1 per week... This is due to the recovery processes of the human body. If this recommendation is disregarded, then after 2-3 months the athlete will develop a state of overtraining and the risk of injury will increase dramatically.
Compliance with 4 basic principles for organizing and conducting interval training makes it possible to obtain high results and, to maintain the health of the musculoskeletal and cardiovascular systems.
The difference between high-intensity intervals and low-intensity intervals
High and low intensity training is aimed at improving the functional performance of the body. The first type causes a steady increase in the strength and speed characteristics of the athlete. The second is aimed at developing general endurance.
Both types of physical activity help to reduce the amount of body fat. But the way interval training and constant-intensity training differ dramatically in achieving this goal.
The difference lies in the principles of basic energy metabolism during exercise. Low-intensity exercise draws energy from intramuscular fat. The human body burns it and receives a large amount of quality energy. The combustion of the body's fat reserves occurs with the participation of oxygen. Therefore, this training regime is called aerobic.
When exercising at high intensity, glycogen is the main source of energy for the athlete. It accumulates in the muscles and liver of a person during his rest period.
Glycogen is a lower quality fuel. It contains fewer calories per unit of its own weight. However, this element can be converted into energy quickly and with a lack of oxygen. Therefore, a high-intensity training regimen is called anaerobic.
Method advantages
Interval training is a time-saver.
To burn intramuscular stores and attract subcutaneous fat as an energy source, the human body needs a period of 60 minutes. Low-intensity training acquires high efficiency in fat burning with a duration of training from 1.5 hours.
Interval training has several other benefits:
- Acceleration of metabolism. The burning of glycogen triggers the production of hormones that help speed up a person's metabolism.
- Burning subcutaneous fat. During high-intensity workouts, micro-damage to muscle fibers occurs. Their recovery occurs during periods of rest. Fat reserves serve as energy for regeneration.
- Increase in muscle volume and mass.
Who is interval training for?
The interval training method is suitable for all sports. It allows you to improve strength performance and get rid of excess weight. This approach to the formation of a lesson plan allows you to achieve significant improvements in the shortest possible time.
However, interval training is hard work. Those who want to try themselves in this direction must have an appropriate level of physical fitness.
Contraindications
Intensive training involves a high level of stress in all systems of the human body. The main load falls on the cardiovascular system and the musculoskeletal system. Therefore, before starting the exercises at alternating intervals, you should make sure that there are no contraindications.
These include:
- Chronic diseases of the heart and blood vessels.
- Disturbances in the structure of the joints of a degenerative nature.
- Scoliosis in intermediate and critical stages.
Interval training should not be done when the body is very tired. This can lead to reduced immunity and cause injury or illness.
Types of interval training
The following types of high-intensity training are widely accepted and practiced:
Tabata Protocol
This method is based on short, high-intensity exercise. The Tabata protocol workout lasts 8 minutes. It is an alternation of hard work and short rest.
Duration of intensive exercise is 20 seconds, rest - 10 seconds. A segment consisting of these two stages forms one cycle. In 8 minutes, 16 cycles must be completed. Classes according to the Tabata method are applicable to any type of training.
Waldemar Gerschler's method
The technique is intended to improve the indicators of speed endurance in athletes and increase the maximum volume of oxygen consumption per unit of body weight (VO2MAX). The essence of the method is the use of pre-maximum cyclic loads.
The athlete covers a certain distance in the fastest possible time. Then 3 seconds are subtracted from this indicator, and the athlete runs the conditional distance for the value obtained as a result of calculations.
Such training continues until the recovery time of the heart rate (HR) is less than 2 minutes. The total duration of one lesson according to V. Gershler's method should not exceed 0.5 hours.
Fitmix
The program includes all the most popular fitness areas. Stretching exercises from Pilates are combined with movements from classic anaerobic strength training. Aerobic exercises from fitness modifications of martial arts and breathing practices are performed in a high-intensity load mode with short rest breaks.
This method of combining fitness directions allows you to achieve key results in:
- Increased endurance of the cardiovascular system.
- Improving muscle tone throughout the body.
- Acceleration of the processes of energy and metabolism.
Fitmix programs are designed for athletes with a high level of functional readiness. Novice athletes should gradually incorporate such training into their exercise plan.
Fartlek
Fartlek is designed for the effect of personal rivalry between 2 or more participants in the training. This method of sports training involves a competitive race between 2 or more athletes. The sprint is carried out at a distance of up to 400 m. However, this principle can be used at longer distances.
Fartlek training can be carried out on a flat or sloping surface. Before the start of the competition, a thorough warm-up and warm-up must be done. Articular gymnastics and light jogging are suitable for this.
Recommendations
Individual athletes make mistakes related not only to the technique of performing each ablation separately, but also to the implementation of the basic principles of high-intensity training.
It is possible to get rid of errors by observing the following recommendations:
| Training diary | Allows you to organize the information obtained at the end of each workout. With the help of records, it is possible to determine the most suitable training regime and monitor the progress of obtaining results from each exercise separately and from the selected training program as a whole. |
| Compliance with a gradual progression of the load | The human body slowly adapts to changing environmental factors. Therefore, the value of the load during training should be increased gradually (no more than 10%). This applies to the intensity and duration of the exercise. |
| Avoid overtraining | The muscles and ligaments of a person adapt and recover during rest. Beginner athletes should not do more than 2-3 workouts per week. The number of interval sessions should be reduced to 1. |
| Warm up before each workout | The main cause of injury during sports is insufficient warm-up before starting exercise. |
| Selection of exercises | The program is drawn up in accordance with the set goal. For practicing at home, aerobic exercise (running, jumping rope and walking) and anaerobic (push-ups, pull-ups, squats) should be included in the training plan. |
| High intensity intervals | An important factor in building interval training is the student's maximum heart rate. It is determined using an athletics test. There is also a formula HRmax = 220 - age. However, this calculation method gives only an approximate value. Heavy duty load should be between 75% and 85% of maximum. Rest - 50-70%. |
Sample programs
Interval training is a technique that is widely used across many sports disciplines.
Run
High-intensity interval running training is performed in a track and field arena or in a stadium. This is due to the fact that these sports facilities have marked segments of standard length. This allows you to more accurately observe high-intensity intervals and maintain the required pace.
Interval training for beginners consists of 3-5 cycles of load and rest. The session begins with a slow jogging at a frequency of up to 60% of the maximum heart rate. Its duration depends on the physical fitness of the athlete and ranges from 200 to 400 m.
The interval of rest without interruption is followed by a run of 100 m with a heart rate (HR) up to 80% of the maximum value. With an increase in the athlete's fitness, the ratio between the stages of each cycle changes.
Exercise bike
Interval training on a stationary bike is very similar in structure to running. In both cases, remember to warm up and warm up before starting the exercise.
The main difference between the exercise bike is that the exercise can be carried out on the basis of the distance traveled or time. Also, some models of this sports equipment are equipped with the function of changing the effort when rotating the pedals.
In this case, it becomes possible to conduct strength training that simulates uphill riding. The first stage with a heart rate of up to 55-65% of the maximum for beginners is 300-400 m or 2.5-3 minutes. This is followed by a high load of 100 m or 1-1.5 min. After that, the cycle repeats again. It is important to avoid stops and pauses throughout the exercise.
Interval fitness
With this type of intense load, the rest period should be equal to the exercise time. Interval fitness can be more accurately described with the phrase circuit training. The athlete chooses 5-6 basic exercises of aerobic and anaerobic type. They can be performed at the initial stage, 2 or 3 at one interval.
Interval fitness mix training uses a method in which the athletics aerobic part of the session is a rest period. The athlete's pulse while running should not fall below 50-55% of the maximum.
Press
Exercises for working out the abdominal muscles are based on the Tabata system. In this case, classic twisting or leg raises are performed from a prone position. Also, exercises on statics with elements of dynamics can be included in the training program. An example of such training is a combination of a plank and a climber.
To complete the exercise, position yourself as follows:
- The body is flat, in a horizontal position.
- The arms are straight and in the same plane as the shoulders. The palms are firmly pressed to the floor surface.
- Legs are brought together, toes are placed together.
From this position, the movements of the legs bent at the knees to the chest are carried out. The exercise is performed at a sharp, explosive pace. Therefore, it is important to do a good warm-up before starting a workout.
Weight Loss Workout
Sports activities with a kettlebell for weight loss include basic movements with this equipment. During the exercise, the muscles of the back, chest, legs, arms and abdomen are involved.
The construction of an interval training with a kettlebell or dumbbells is carried out according to the Fitmix principle:
- Mahi with kettlebell performed as follows: the projectile is fixed on outstretched, straight arms in front of the chest. Legs are straight, knees are slightly bent. From this position, the weight is lowered down. During movement, it is necessary to monitor the position of the back. Its excessive deflection in the lumbar spine is not allowed.
- Dash... The exercise is performed with one hand. In the process of performing the movement, the muscles of the whole body are involved. The snatch exercise develops endurance and flexibility in the shoulder girdle.
- Squats... The kettlebell is placed in front of the chest on bent arms. When performing the exercise, bends in the lumbar and thoracic spine are not allowed.
- Turkish rise includes stabilizers in muscle work. The essence of the exercise is to raise the body with a kettlebell from a prone position. The projectile must be held in a straight arm extended upwards.
The Turkish lifting exercise is performed in 4 stages:
- From a horizontal position (weight in the right hand), raise the body with support on the left elbow. The right leg is bent at the knee so that the lower leg is perpendicular to the floor.
- The right thigh rises to line up with the body. The left arm is straightened with a point of support on the hand. At this point, the position of the athlete is similar to that of the side plank.
- The left leg is pulled back, the body is transferred to an upright position with support on the left knee and the right foot.
- The final rise to the standing position.
During the movement, the hand with the kettlebell is directed vertically upward.
Outdoor Body Drying Cardio Workout
Outdoor aerobic exercise can be represented by 4 types of load:
- run;
- a ride on the bicycle;
- walking;
- swimming or rowing.
The first 2 types are discussed above. Water sports are not readily available. Walking sports are based on the Tabata principle. Intervals of a quick step lasting from 30-60 seconds should be replaced by a light walk for 2.5-5 minutes.
Unusual circuit strength training
Circuit training in the gym is built using Fitmix principles. The task of this sports lesson is to create intense continuous tension in large muscle groups.
For this, the following exercises are performed:
- Hanging leg raises 20 times.
- Walking lunges 40 reps.
- Climber 15-20 for each leg.
- Burpee 20 times.
- Push-ups with stepping to the side and back 15-20.
- Squats with the leg laid back (on the support) 15-20 on each leg.
- Twisting with bent and raised legs 20-25 repetitions.
The exercises listed form 1 full high-intensity interval. Novice athletes can share it with short rest periods. The number of intervals must be at least 3.
Home Fat Burning Workout
For intensive fat burning at home, a circular training technique is used. You can apply the previously described training program. To complete it, you do not need special equipment.
Strength training with a partner
Sports activities with a partner provide additional motivation. Interval training of high intensity with an assistant is based on the Fitmix system.
Basic movements from individual areas of functional training are combined together and form a training program:
- Handshake push-ups... Athletes are located opposite each other, linger at the top point of the amplitude and perform a handshake. The exercise is a combination of dynamic and static loads.
- Reverse push-ups with emphasis on partner's palms... When performing a movement, a large number of stabilizer muscles are included in the work.
- Raising the arms through the sides with resistance... The advantage of this method is the ability to regulate the load along the entire path of movement.
- Leg press... The partner lies on the floor and rests his feet on the partner's back. Next, flexion and extension of the legs are carried out.
- The pull of the partner to the lower abdomen... From the position of the rod to the belt. One athlete is placed horizontally. The pull occurs over the shoulder.
Swimming
High-intensity swimming training can be based on both the Tabata protocol and the Waldemar Gerschler method. In this case, the warm-up in both 1 and 2 cases should be thorough. Particular attention should be paid to the study of the shoulder girdle.
Interval training, regardless of the sport and the nature of the load, is an effective way to normalize weight and tone the muscles of the body.
The speed of obtaining the result is determined by a professionally selected training program. High-intensity training is a significant stress for the human body, therefore, it should be practiced no more than 1-2 times a week.
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Weight Loss Interval Workout: