Regular workouts at home or in the gym lead to significant gains, no matter what you do: pedaling hard, using the method, holding steady or amateurs for a long time, all this leads to weight loss and fat burning.
However, there comes a moment, no matter how hard you try, the weight stands still and the infection does not want to decrease. Streams of sweat come from you, your heart will soon jump out, and the numbers on the scales of the bastards do not go down in any way, if you lose weight, then it’s not at all where you want, and in the end the effect of “stagnation” occurs. This is a normal reaction of the body, when limiting nutrition and getting used to the loads, our body does not waste, but accumulates energy.
To improve physical fitness and further burning body fat, it is necessary to introduce a variety in training, a kind of “shock therapy” to which the body is not used to and it will be new for it.
What is interval training:
In the form of "shock therapy" and acts Interval training is the alternation of high-intensity and low-intensity training. , in other words, the exercises are performed in a fast, explosive manner, and then at a slow pace and again at a fast pace, constantly alternating them include additional reserves that help burn calories.
How should interval training work?
Before starting the exercises, perform a general warm-up of all muscle groups;
Normal interval training time is 1 - 1.5 hours;
Each phase of the exercise (whether fast or slow) should last about 10 minutes. It is allowed to perform for 3-5 minutes if the level of fitness is very low, as your fitness improves, gradually increase the intensity by 1 minute.
At the end of your workout, cool down by stretching and relaxing tired muscle tissues.
Alternating fast and slow pace workouts allows you to burn more calories!
Interval training in the gym:
In the gym, for this purpose, alternate use is selected strength exercises with work on a stationary bike or treadmill, consider the example below:
1. Warm up all muscle groups 5-10 minutes;
2. Easy jogging on a treadmill, pedaling an exercise bike or doing an orbit track for 5 minutes;
3. 15 dumbbell squats or lunges followed by 3 minutes of cycling;
4. 15 push-ups, then 3 minutes of jogging;
5. 15 reps on the press, perform twisting, raising the torso or raising the legs is up to you, it is better to alternate them;
6. Run 5-7 minutes moving from a calm pace to an explosive manner and vice versa;
7. 10 push-ups from the bars;
8. 5-10 minute run jogging to calm the body;
9. 5-10 minutes hitch of muscles, for their relaxation.
It is up to you to decide what weight to take, start from the very minimum, only you will feel that the body has grown stronger and more strength has appeared, increase and the amount, but carefully monitor your condition, if the stars fly and it starts to get dark before your eyes, immediately stop the exercises and reduce the load.
Interval training at home:
♦ Stair steps:
Many do not even suspect the benefits of steps in our corridors.
To start:
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climb 20 steps up, then go down, do this 5-6 times in a row;
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gradually, as your fitness improves, increase the number of steps and the number of approaches;
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Alternate between walking and running up stairs.
You can make this exercise harder by going down the stairs and doing 20 squats or jumping jacks, then go up again.
The heart is well trained, breathing develops and the quadriceps, biceps of the hips and buttocks are strengthened;
♦ Jump rope:
- This great exercise for development calf muscles and hip strengthening. Start with 20 jumps, gradually increasing their number, constantly changing the rhythm of jumps. By his own example, he jumped 400-500 times, and a familiar boxer jumped without a break for 35 minutes, while he did not have shortness of breath;
♦ Running:
Are in a good way raising the “physical” of the body, run at different paces from explosive to slow, alternate its duration, change the terrain, use rough terrain, descents, ascents, felled trees in the forest. Also try running on top speed how much power is there, then go to quick step, having rested, again lay out all your strength.
Make running constantly varied, but in no case do not stop to sit down or lie down even worse, the body must be in constant motion, this is the only way to speed up metabolism and burn fat and calories.
Conclusion:
Interval training should not be used constantly, since at this time the body is working for wear and tear, this requires maximum body effort and high energy consumption. Usually it is used before competitions or preparation for the summer season. Train in this manner for no more than 4-8 weeks, then let your body rest by moving on to your regular workouts. After 2-3 months, you can use it again.
2 15967 2 years ago
Interval training (IT) is an opportunity to lose weight in the shortest possible time. This is an opportunity to improve of cardio-vascular system. This is training to improve physical indicators without any extra time. If you have been trying to get your shape in order for a long time and unsuccessfully, this type of training will finally allow you to get a decent result.
What is interval training?
High Intensity Interval Training is a training session that combines physical activity with low and high intensity. A classic example is the alternation between jogging and sprinting. During such training, the body approaches the aerobic threshold for a short time. We are talking about the phase of intensity, during which there is a transition to the anaerobic mode. At this stage, the body draws energy not from fats, but from carbohydrates.
After reaching the threshold, a return to the normal level of loads occurs. In most cases, the heart rate in the aerobic threshold stage is 85% of the maximum.
IT is not tied to specific types of training. In this mode, you can run, swim, ride a bike, do cardio. In terms of the nature of physical activity, IT is a transition from low-intensity aerobic to high-intensity anaerobic exercise, and vice versa. The degree of load is alternated by changing the distance, speed, heart rate (HR).
Benefits and contraindications to IT
IT is more difficult than low-intensity training, but the result is worth it. Among the benefits of IT:
- saving time;
- increase in strength, endurance and speed;
- more fast burning calories;
- improvement of the cardiovascular system;
- long-term preservation of the metabolic effect;
- improvement in appetite.
Unlike conventional training, interval training does not require a large number time. To achieve the result, 15-30 minutes are enough 3 times a week. In gyms, you can often see visitors slowly doing exercises designed to lose weight and bring the figure in order. The problem is that the result comes in exactly the same way, slowly. IT makes you sweat a lot, but the movement towards the goal becomes noticeable.
Benefits of interval training
Interval training strengthens the muscles. Muscles become toned and stronger. With normal aerobic training (jogging and other low-intensity activities), fat burning occurs slowly and for a long time. For this reason, the body needs additional sources of energy. The latter he takes from the muscles - the muscles become smaller and weaker.
Both habitual aerobics and IT are considered cardio workouts. But regular high-intensity training leads to a much faster adaptation of the heart to serious stress. In interval training adherents, the heart returns to a normal rhythm faster.
There is an opinion that aerobics burns fat best of all. At first glance, it really has an advantage in this respect over IT. Recall that during low-intensity training, the body takes energy from fats. IT, on the contrary, almost never uses fats as an energy source.
The logic does not work for one simple reason - IT stimulates post-workout metabolism. The miracle of losing weight happens between workouts. When aerobic activity is completed, fat burning stops as the body loses the need for additional energy. After IT, metabolic processes are accelerated, and the body needs energy for several hours. This period can stretch up to two days - all this time there is a loss of unnecessary stocks.
For the same reason, appetite improves - this is how the body requires new energy portions. And along with the rise muscle tone and the loss of "ballast" you get an improvement in well-being.
IT contraindications
Benefit is good, but interval training has contraindications. Of course, such training improves the functioning of the cardiovascular system. And sometimes even able to help those who suffer from heart disease. But problems with main muscle body - the first reason to run for a consultation with a doctor. Only with the permission of a cardiologist can one proceed to relatively gentle intense training.
In most cases, chronic heart disease and interval training are incompatible - too much load on the "engine". But even healthy people need to exercise carefully. Excessive intensity can lead to failures even of a normally functioning heart.
Another problem is related to insufficiently developed technique for performing exercises. Basically, this applies to strength interval training. Before embarking on solid loads, it is imperative to master the technical aspects. If, with a light load, without proper equipment, you can do " little blood”, then high intensity does not forgive incorrect performance.
It is not recommended to use interval training and completely "green" athletes. No matter how gentle this way of training may be, the body receives a significant shake-up. It is more rational to first prepare the body, exercising at a calm pace with a small load.
Basic principles of training
The essence of high-intensity interval training is the cyclical phases of light and heavy loads. One lesson in the IT format includes 5-15 cycles. Depending on the degree of training of a person, the range can expand - by reducing or increasing the number of intervals.
Before training, a warm-up is carried out, which prepares the body for stressful loads. After classes, they make a hitch, smoothly removing them from the stressful phase. The duration of one interval is from 5 seconds to 2 minutes. The duration depends on the level of physical training and the tasks of the athlete. The total duration of a workout that does not include a warm-up and a hitch is 2-30 minutes.
A high intensity cycle never lasts longer than a low intensity interval. For beginners, the recommended duration of the heavy phase is 10-15 seconds. The easy cycle of beginners lasts 3-5 times longer. As physical fitness improves, the time difference between the phases is increasingly erased, and the duration of the intervals increases.
When exercising, you need to monitor the heart rate. The reference point for counting the optimal heart rate is the maximum frequency, which is calculated by the formula:
limit heart rate = 220 - the age of the athlete (in years)
Overtraining Symptoms
Be sure to monitor your condition. As soon as symptoms of overtraining appear, it is necessary to reduce the training pace or temporarily stop classes altogether. These symptoms include:
- persistent fatigue;
- constant muscle pain;
- increased heart rate on non-workout days.
Food is another important factor requiring attention. IT is associated with a high consumption of glycogen. This means that the athlete's diet should include a large amount of carbohydrates. A low-carb diet is one option for relatively quick weight loss, but with such a menu it is impossible to fully recover between workouts.
- start slowly and smoothly;
- make sure that any training changes occur smoothly, without unnecessary stress for the body;
- complicating classes, do it either by increasing the duration, or by increasing the intensity; but don't increase the parameters at the same time;
- maintain a constant pace throughout the cycle;
- it is best to do IT using traditional cardio exercises;
- no need to train more than 3 times a week; this is not the case when the more often the better; going beyond the recommended regimen almost always leads to overtraining;
- the recommended duration of training in the interval mode is a month; after that, it is necessary to abandon this format for 5-8 weeks - at this time you can practice as usual.
Types of interval training
You can train in the interval mode in almost any conditions. If only there was an opportunity to alternate the load. But here we will consider the main types of interval training.
interval running
This is the most popular IT format. Distances are usually used as intervals, not time intervals. The distance is chosen based on the tasks:
- for the development of endurance, they work with long segments - up to several kilometers;
- to increase power and strength, they work at short distances - from 100 to 400 m.
The recommended start for beginners is running along the 400-meter track in this mode: straight sections of the track run at about 80% of the maximum speed, and rounded ones are walked. As training increases, distance and speed increase.
As soon as the athlete becomes able to run 5-6 laps, the interval is increased to half the track - 200 m. At the same time, the speed in the high-intensity cycle is increased to submaximal. The goal of interval running, in terms of loads, is to be able to run the entire track for top speed. After that, the intervals are shortened.
Track running can be replaced by running on a treadmill. In this case, the intensity is regulated by the angle of elevation and the speed of the track.
IT at home
Interval training at home is an opportunity to quickly lose weight and tone muscles even for a very busy person. Lack of space is absolutely no reason to abandon IT. Even in limited conditions, there is a large selection of suitable exercises.
Home workout example:
- Lunge jumps. Starting position - do a wide lunge back. Keep your back straight. Do not bring the knee of the right supporting leg beyond the toe. The knee of the other leg is facing the floor. Take a step to the side with your right foot. Then, without leaving the lunge position, change the position of the legs with your left foot in a jump and return to the starting position.
- Jumping to the side from a plank position. Get into a plank position. Palms under shoulder joints, the back is even, the press is in tension. Without leaving the bar, make 3 jumps with your feet to the sides and with one jump return to initial position. Try not to push your buttocks up and keep your torso parallel to the floor.
- Alternately touching the floor with your hand in a squat. Starting position - feet shoulder width apart. Jump into a sumo squat position. Touch right hand floor, push off with your heels and jump back to the starting position. Repeat the jump, touching the floor with your left hand.
- Plank on one leg. Starting position - standing on the supporting right leg, bend the left knee. Place your palms on the floor shoulder-width apart. Get into a plank position by jumping on your right foot. Left leg straighten and touch the floor with your foot. Return to the starting position and jump on the supporting leg.
In a high-intensity cycle, repeat each exercise for 20 seconds - at the maximum pace. Stretch a light interval so as not to experience discomfort.
This is just one of thousands of possible complexes. At home, you can do push-ups, jump, run in place, pull up, do, exercise with dumbbells or kettlebells.
Tabata Protocol
If there is no time at all, you can use the technique developed by the Japanese specialist Izumi Tabata. According to the method, the workout lasts only 4 minutes! But in such a short time, you can use up as many calories as are consumed in 45 minutes of medium-intensity cardio training. The principle of the technique lies in the effective use of every second.
4 minutes contain 8 such approaches. Perform one exercise per workout. Anything can be the last one - push-ups, squats, etc. By the time of an 8-set workout, warm-up and cool-down time is added.
Fartlek
Swedish program for preparing athletes for competitions. In translation, "fartlek" means "playing for speed." The essence of the method is that athletes compete in speed running in the interval mode:
- cycle 1 - jogging, 10 min;
- cycle 2 - intensive running, 10 min;
- cycle 3 - brisk walking (recovery phase), 5 min;
- cycle 4 - 100-meter race in a straight line;
- cycle 5 - 100-meter run up the slope;
- cycle 6 - slow walking (recovery phase), 5 min.
V. Gershler's method
V. Gershler - coach of runners on short distances. According to his interval method, athletes' training consists of:
- 100-meter race, which is run 3 seconds slower than the record time;
- a two-minute rest, during which the heart rate is reduced to 120 bpm;
- repetition of cycles.
IT lasts as long as in the rest phases it is possible to reduce the heart rate to the specified mark. As soon as the heart rate cannot be reduced, the training is stopped. The average duration of IT according to the Hershler method is 20-30 minutes.
Circuit interval training is a type of training that consists of performing a series of exercises in a circle. IT can consist of just one exercise - in this case, the training, of course, is not circular, despite its obsession.
These types of IT are not limited. There are many more of them - the number of IT variations tends to infinity. Next, consider an example training program that can be done in the gym.
Gym interval training program
The table describes aspects of approximate interval training in the gym. As an exercise, you can choose any. For example, work on a stepper.
| Cycle | Interval (min) | Intensity | Pulse | Phase |
| 5 | Very low | Warm up | ||
| 1 | 1 | Low | 50% | Rest |
| 2 | 0,5 | Moderately high | 75% | Job |
| 3 | 1 | Low | 50% | Rest |
| 4 | 0,5 | Moderately high | 75% | Job |
| 5 | 1 | Low | 50% | Rest |
| 6 | 0,5 | Moderately high | 75% | Job |
| 7 | 1 | Low | 50% | Rest |
| 8 | 0,5 | Moderately high | 75% | Job |
| 9 | 1 | Low | 50% | Rest |
| 10 | 0,5 | Moderately high | 75% | Job |
| 11 | 1 | Low | 50% | Rest |
| 12 | 0,5 | Moderately high | 75% | Job |
| 5 | Very low | Hitch |
This interval training program is suitable for beginners with an initial physical training. You can start with such a workout, gradually increasing either the duration of the cycles or the intensity of the “working” intervals. The program can be easily modified. For example, add a load, while reducing the time of the exercise.
Anyone who wants to drop overweight, usually recommend doing cardio.
If you work on them at an average pace, the source of energy for the muscles is fat, which is burned in the process of exercising in significant volumes.
At the same time, the results become more significant if you combine training with a diet.
However, for those who want to lose extra pounds quickly, it would be better to turn to interval training.
This method allows you to start the process of burning excess fat to the maximum; in terms of efficiency, it is several times higher than the cardio load.
interval training involves alternating the phases of maximum and minimum load during training: for example, when running, it is necessary to alternate between sprint and jogging.
In this case, in the phase of intense load, the body goes into an anaerobic mode of operation, in the low phase, it returns to aerobic.
- IN aerobic mode fats serve as a source of energy. In this case, the process of their oxidation with oxygen takes place (“aerobic” literally means “with oxygen”). It is in this mode that all cardio workouts take place.
- Anaerobic mode involves the use of carbohydrates as energy for muscle work. Oxygen in this case does not participate in the oxidation reaction. In the anaerobic mode, training takes place with free weights and on simulators in bodybuilding and powerlifting.
Advantages
Interval training is one of the the best views workouts to burn fat. They are much more effective than cardio.
Interval training has a delayed effect - it starts the fat burning process, which continues after the end of the workout.
In addition, long-term cardio training leads to burning muscle tissue. Interval training is devoid of this drawback - it only helps to strengthen the muscles, but not to destroy them.
Contraindications
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.
If you have one of these conditions, you should definitely consult with your doctor before starting interval training.
In addition, this type of exercise is not suitable for all beginners: if you are just starting to practice, such a load may be too heavy for an unprepared body.
If there are contraindications to interval training, it is worth giving preference to working on cardio machines.
Classes at a calm pace will also allow the efficiency to get rid of extra pounds. Losing weight with cardio will take longer, but the stress for the body will be less.
Results of interval training
Regular exercise allows you to start a quick process of fat burning. In addition, interval training helps strengthen ligaments and muscles, increase endurance and strength.
Do not forget that the most important condition for successful weight loss is the transition to proper nutrition.
If you have longstanding problems with overweight, without changing the diet, any load will not bring a good effect.
To work with intervals, you can simply use standard types of cardio training, alternating intervals. It can be:
- exercises on an exercise bike;
- classes on an ellipsoid, etc.
There are also training methods designed specifically for interval training.
tabata
This technique was named after Dr. Izumi Tabata, who developed it with his research team in the late nineties.
It involves alternating high-intensity loads with rest and takes a minimum of time. In this case, you can use almost any type of load - swings with dumbbells, work with expanders, work on cardio equipment, and so on.
An example is the following: you squat for 20 seconds, then 10 seconds. rest and start a new approach. And so you need to repeat for 4 minutes (i.e. 8 cycles).
Then change the type of exercise and do it in the same way.
Fitmix
Fitmix is a training complex developed by instructor Leonid Zaitsev. It involves the alternation of different movements: imitation of evasion from the blows of an opponent in the fighting ring, tilts to the sides based on a pole, kicks, and so on.
Lesson time - up to half an hour.
Fartlek
Fartlek is a training program that involves running with alternating segments of different intensity. Intervals can be measured not only by time, but also by steps. An example of such a workout:
- 10 steps at a fast pace;
- 10 jogging steps;
- 20 pace steps;
- 20 jogging steps;
- 30 steps at a fast pace and so on.
In this way, 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, be sure to warm up. It can be jumping rope, running, working on an exercise bike, etc. Five minutes is enough. At the end of the interval training, a hitch should be done in the same way.
In order to navigate the phases of work, at the beginning of training, you need to use a heart rate monitor: the body works in an aerobic mode, when the pulse does not exceed 85% of the maximum heart rate.
This frequency is individual for each person, it depends on age. You can calculate it using a simple formula: 205.8 - (0.685 x AGE). With some experience, you can navigate by feeling, moving from one phase to another.
With 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. At the same time, the duration of the phases should be short - 10 seconds will be enough for a high-intensity phase, and a low-intensity phase, respectively, should last from 30 to 50 seconds.
Interval training is a young form of physical activity, which, however, occupies a leading position not only among amateurs, but also among professional athletes. Beginning sports fans use the interval method as an active fat burning program that helps to get rid of extra pounds and emphasize relief. Professional athletes use interval training immediately before sports competitions, which allows you to prepare your body for further high-intensity loads in the shortest possible time.
Basic Principles of Interval Training
Interval training, used to lose weight, give the body relief or improve endurance, is the most effective and optimal type of physical activity that does not require much time or money.
Everyone who wants to lose extra pounds is usually recommended to do cardio.
Interval training has a number of principles:
- the meaning of interval training is cycles that consist of intervals of high and low intensity;
- the number of cycles in one workout is from 5 to 15;
- before the start of the training, a warm-up is necessarily carried out, which allows you to prepare the body for stress;
- at the end of the training, a hitch is carried out, which helps to restore the cardiovascular system, muscles and the whole body after an intense load;
- cycle time depends on physical fitness athlete, training goal and lasts from 6 seconds to 2 minutes;
- the duration of the high-intensity interval is equal to the duration of the low-intensity interval. For beginner athletes, the duration of a low-intensity interval can be 2-3 times longer than a high-intensity interval. As training progresses, the difference should decrease;
- the total duration of one interval workout (excluding warm-up and cool-down) is from 2 to 30 minutes;
- the number of workouts per week - no more than three. The remaining days, depending on the goals and fitness of the athlete, can be used for rest, strength training or cardio.
Before starting an interval training program, it is recommended to consult with a specialist and undergo the necessary studies of the cardiovascular system. This will remove the risks associated with high load.
This method allows you to start the process of burning excess fat to the maximum; in terms of efficiency, it is several times higher than the cardio load.
Advantages
Interval training occupies a leading position among other types of physical activity due to a number of advantages, namely:
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- Active fat burning. More intensive fat burning in comparison with the usual cardio load, associated with the effective activation of metabolic processes that do not end with the end of the workout, but continue further.
- Strengthening the cardiovascular system. Regular interval training improves the adaptation of the heart to physical activity. Research in 2017 confirms the ability of the interval method to slow down aging, thanks to an increase in skeletal muscles the number of mitochondria.
- Interval training does not require special equipment or a subscription to Gym, you can practice both at home and on the street (at the stadium or in the park).
- Interval method - great option for those who do not have big amount free time. The duration of the workout usually does not exceed 30 minutes.
Interval training will help to significantly improve endurance, get rid of extra pounds, help emphasize the relief and beauty of muscles, without spending a lot of time and money.
Interval training is one of the best workouts for burning fat.
Principles for choosing exercises and intervals
High-intensity interval training is one of the most effective types of training that allows you to achieve the desired result in the shortest possible time, whether it is losing weight, giving relief to the body or increasing endurance.
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In order to ensure maximum safety and effectiveness when performing an interval training program, it is important to consider several rules:
- Selection of exercises. With aerobic (low-intensity) training, preference should be given to running, cycling, swimming, jumping rope. For anaerobic (high-intensity) training, push-ups, exercises for the abdominal muscles, squats, exercises with kettlebells, medicine balls are perfect. When choosing exercises, it is important to give preference to those in which more muscle groups are involved; and ignoring isolated exercises(working out the biceps with dumbbells or quadriceps in the simulator). When working with weights, it is important to determine the optimal weight, since using the maximum value can cause injury.
- Definition of intervals. Before determining the intervals, it is necessary to find out such a parameter as the maximum heart rate. To do this, you need to subtract your age from 220. The load phase should correspond to 60-80% of the maximum heart rate, and the rest phase should correspond to 40-50%. Depending on these indicators, the most appropriate intervals are determined, while the load phase is equal to the rest phase (from a few seconds for beginners to several minutes for more trained athletes).
Interval training has a delayed effect - it starts the fat burning process, which continues after the end of the workout.
- Rest and recovery. Optimal quantity interval training per week - 2-3 times. The rest of the time should be used to restore the body or to perform a less energy-intensive workout (depending on the fitness of a particular person).
Properly composed interval strength or cardio training will allow you to get the desired effect in a short time and at the same time not harm your body.
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Basic techniques
To date, there are such methods of interval training:
- Waldemar Gerschler method. The essence of the method is to run a distance 3 seconds longer than a personal record until the heart rate returns to normal within 2 minutes after the race. The duration of the workout is up to 30 minutes.
- Fartlek. The essence of the method is to run a race of two or more people. After a good warm-up (jogging, jogging, fast walk), athletes compete in speed in a straight line and up the slope, the training ends with slow walking.
- Tabata method. The duration of the training is 4 minutes, during which you need to complete 8 sets (20 seconds - the fastest possible intensive exercise, 10 seconds - rest). Any exercise can be used. Research confirms that 4 minutes replaces 45 minutes of a full-fledged cardio workout.
Classes at a calm pace will also allow you to effectively get rid of extra pounds.
- Interval running training. The interval (distance) is selected depending on the preparedness and the goals pursued: short distances for the development of strength and power, long distances - to improve endurance. Taking a 400m circle as a standard, you need to run 100 meters at 80% of the maximum, and the next 100 meters on foot. When reaching the ability to overcome up to 6 circles, it is recommended to increase the interval (distance) to 200 meters and eventually be able to run the entire circle (400 meters). Then you can return to more comfortable intervals.
- Rope workouts. A unique example of cardio training, during which the legs are practically not involved. Strength indicators are actively developing, the muscles of the arms, back, abs, chest are strengthened. Initially, rope training was used for MMA fighters and American football players.
- Weight pull (sleigh, wheels). This exercise targets the muscles of the torso, buttocks and thighs. Correct technique performance prevents flexion of the back, stoop. Developing "explosive" strength, the exercise is widely used in the training of football players and athletes.
- Sprint. According to research, to improve metabolism, the minimum required duration of physical activity should be 3 ten-minute workouts per week.
- Mahi kettlebell (dumbbell). For the exercise, it is important to choose such a weight so that when performing a series of swings, the technique remains correct. Mahi kettlebell or dumbbell - an exercise that allows you to use the muscles of the back, abs, buttocks and thighs (back group).
