This article describes how to burn the maximum amount of fat in a short amount of time on a treadmill or any other cardio simulator that you use. These tips relate to high-intensity interval training (ITVI) and it has been proven that thanks to them, fat is burned and metabolism goes up intensively up to 24 hours after training. They are performed by some professional bodybuilders before the competition to burn the last drop of stubborn fat.
What is interval training
Interval training involves the alternation of the phases of maximum and minimum load during the training: for example, when running, it is necessary to alternate sprint and jogging.
In this case, in the phase of intense exercise, the body goes into an anaerobic mode of operation, and in the low phase, it returns to aerobic.
- In the aerobic mode of operation, fats serve as a source of energy. In this case, the process of their oxidation by oxygen occurs (“aerobic” literally means “with oxygen”). It is in this mode that all cardio workouts go through.
- Anaerobic regimen involves the use of carbohydrates as energy for muscle work. Oxygen in this case is not involved in the oxidation reaction. In anaerobic mode, training is carried out with free weights and on simulators in bodybuilding and powerlifting.
Interval training is one of the best types of training for burning fat. They are significantly superior in cardiac efficiency.
Interval training has a delayed effect - it starts the process of fat burning, which continues after the end of the training.
In addition, with prolonged cardio training classes, muscle tissue is burned. Interval training is devoid of this drawback - it only helps strengthen muscles, but not their destruction.
The disadvantages of interval training include, first of all, the fact that they have contraindications. These are diseases of the cardiovascular system: heart failure, hypertension, atherosclerosis and others.
In addition, this type of training is not suitable for all beginners: if you are just starting to practice, for an unprepared body, such a load can be too heavy.
Interval training can be recommended to people who already have a certain level of training.
If there are contraindications to interval training, it is worth giving preference to work on cardiovascular equipment.
Exercising at a quiet pace will also allow efficiency to get rid of extra pounds. Losing weight with cardio will take longer, but stress will be less for the body.
Interval Training Results
Regular exercises allow you to start the fast process of fat burning. In addition, interval training helps to strengthen the ligaments and muscles, increase stamina and strength.
Do not forget that the most important condition for successful weight loss is the transition to proper nutrition.
If you have long-standing problems with being overweight, without changing the diet, any load will not bring a good effect.
Types of Interval Training
To work with intervals, you can simply use standard types of cardio training, alternating intervals. It can be:
- exercises on a stationary bike,
- classes on an ellipsoid, etc.
There are also training methods developed specifically for interval training.
This technique was named after Dr. Izumi Tabat, who developed it with his team of researchers in the late nineties.
It involves alternating high-intensity loads with relaxation and takes a minimum of time. In this case, you can use almost any type of load - swing with dumbbells, work with expanders, work on cardiovascular machines and so on.
An example is this: you squat for 20 seconds, then 10 seconds. relax and start a new approach. And so it must be repeated for 4 minutes (i.e., 8 cycles).
Then change the type of exercise and do it in the same way.
Fitmix is a training complex developed by instructor Leonid Zaitsev. It involves the alternation of different movements: imitation of dodging the opponent’s blows in the fighting ring, tilting to the sides with a support on the pole, kicking and so on.
Lesson time - up to half an hour.
Fartlek is a training program that involves running with alternating segments of different intensity. Intervals can be measured not only in time, but also in steps. An example of such a training:
- 10 steps at a fast pace
- 10 steps jogging
- 20 steps at a pace
- 20 steps jogging
- 30 steps at a fast pace and so on.
Thus, you can increase the number of steps in one interval to 100 or more, and then reduce them to 10 in the same way. Count only the steps of the right or left foot.
The duration of one lesson is up to 20 minutes.
Rules and principles of training
Before training, you must definitely do a warm-up. It can be jumping rope, running, exercise on a stationary bike, etc. Five minutes will be enough. At the end of interval training, a similar hitch is necessary.
In order to navigate in the phases of work, at the beginning of training you need to use a heart rate monitor: the body works in aerobic mode, when the heart rate does not exceed 85% of the maximum heart rate.
This frequency is individual for each person, it depends on age. It can be calculated using a simple formula: 205.8 - (0.685 x AGE). If you have some experience, you can navigate through the sensations, moving from one phase to another.
During interval training, it is necessary to correctly choose the duration of the phases of maximum and minimum load.
At the initial stage, the first should last 3-5 times less than the second. In this case, the duration of the phases should be short - for a phase of high intensity, 10 seconds will be enough, low-intensity, respectively, should last from 30 to 50 seconds.
Subsequently, the duration of the phases must be increased, while reducing the difference in their duration.
Interval training can last from two minutes to half an hour - you need to start with short classes, gradually increasing the training time.
In the event that your interval training lasts 20-30 minutes, it will be enough to do three times a week. Beginners often think that you need to train as often as possible to get the best results, but this is not so.
It is not necessary to conduct training more than three times a week - this leads to overtraining.
The main symptoms of this condition are:
- constant feeling of tiredness
- persistent muscle pain
- increased heart rate on exercise-free days.
In order to increase the effectiveness of interval training, supplements containing green tea extract and caffeine can be included in the diet.
If you take 400 mg of extract and 250 mg of caffeine 45 minutes before training, the efficiency of burning fat will increase markedly.