Interval cardio. Exercise for quick slimming at home

The system of interval cardio training is rapidly gaining popularity. Their performance is admired even by well-deserved athletes. What can we say about ordinary athletes and newcomers, easily amenable to new trends in the world of fitness. Interval cardio allows you to quickly get rid of excess fat and improve the condition of muscles.

The type of cardio-perfusion appeared as a kind of fitness entertainment, and there were no prerequisites for its cardinal development. It all began with visitors to sports halls, lazy to participate in cardio-games. To cheer them up, employees decided to put the exercise bikes in the gyms. So it turned out that the fans of cardio began to unwittingly adjust to the rhythm of the aerobics trainer - then fast, then slow.

What is interval cardio?

To begin with it is necessary to understand the term. Interval cardio training is one of the types of anaerobic exercise. It differs significantly from standard training: the main feature is the alternation of the intensity of the load on the body. For example, the variant with sprint and walking according to the scheme 15/45 looks like this: the athlete spends a sprint for 15 seconds, and the next 45 seconds allocates for walking or slow running. Then the cycle is repeated in a circle for half an hour.

This option is suitable for those who want to get rid of excess weight, but at the same time to keep muscle mass. There is an obvious improvement in the figure, as the muscles become more resilient and more durable, and the body - more embossed. Fat will just burn. The main thing is to eat right, warm up before and after training and fully put it into practice.

Differences from traditional cardio

For a long time there were heated discussions about what kind of training will get rid of excess fat without harming the athlete's muscular form. Since scientific research in this field was not carried out, athletes had to learn all the subtleties in practice. Experiments have shown that in an hour of usual cardio, much more calories are burned than on a half-hour interval training.

Athletes wishing to dry themselves before performances, practiced slow running on the treadmill for an hour in the morning and in the evening. Weight, of course, began to go away, because more calories were wasted. But with him, the athlete also lost precious muscle mass. This result did not suit the bodybuilders, therefore, a choice was made in favor of the interval approach. Interval loads do not cause at the end of the day a brutal appetite, which is difficult to fight, whereas for ordinary cardio this is quite a natural phenomenon.

It was noticed that the usual cardio work only for 2-3 months, then the effect of it comes to naught. In fact, standard cardio reduces immunity and does not contribute to the acceleration of metabolism, as was previously thought.

Interval loads, in turn, retain the effect of increasing metabolism for another 12 hours after classes. Also, conventional cardio is accompanied by the breakdown of muscle fibers, which is unacceptable for the athlete.

The benefits of interval cardio

Active disputes still make their dissonance in the understanding of cardio-loads, and by today, a lot of research has been done about this. Experiments have shown that interval classes give a greater effect than running or walking on a treadmill with conventional cardio training. Pros for the athlete:

• Fast fat burning due to the intensity of training, and the training can last several minutes. For one such occupation, the athlete spends more energy than an hour of unhurried traditional cardio.
• Increase in energy costs - during the day after training, the body tries to make up metabolic losses, so it spends more energy.
• The increase in sensitivity to insulin, which allows the body to process carbohydrates faster, regulate blood sugar levels, process glucose and accumulate nutrients in the muscles, rather than in adipose tissue.
• Increase the overall endurance of the body. Interval complex of exercises is a real program of endurance training.
• The ability to increase weight with regular classes. Loads can only be directed to a specific muscle group. There are circular exercises for improving the shape of the whole body.

Interval approach is an obligatory alternation of high-intensity and low-effective exercises. The duration of each exercise can vary from 7 seconds to 5 minutes, but no more.

Intervals of cardiac

At the same time, experts have also shown the negative effect of interval loads. Their cons:

• Not recommended for beginners because of the high intensity of the loads. Such loads are difficult even for experienced athletes, let alone those who have just come to work. You need to start small, and only after a while you can try to enter the program interval cardio. Those who suffer from obesity or joint diseases, in general, are contraindicated in such activities.
• It is important to correctly combine training with power training, so as not to overstrain muscles and joints. For example, if you work on your feet 2 times a week and plan to add an interval after the main load, the risk of earning a joint injury increases.
• Frequent interval classes are dangerous. Even if you notice that the body is changing every day, and are ready to give out daily, remember: interval cardio need to be performed no more than twice a week. Often in the gyms there are people who, after a standard strength training, decide to finish their work with an hourly interval work - so in no case can it be done.
• Complexity of implementation. If the usual cardio allows you to relax and even enjoy the process, then with an interval, everything is the other way around. Training is often accompanied by unpleasant sensations, burning and drawing pains in the muscles. This is a normal process. If the athlete is not ready to give all 100% and surrenders after the first big load, interval cardio is not for him.

To avoid injury, the main thing is to choose for yourself the exercise that will be optimal for the organism. Gradually, the athlete will be able to adjust it in favor of increasing the intensity. The ideal scheme of employment can be achieved only by trial and error.

Which simulators fit?

For the interval classes the following simulators are suitable:

• Exercise bike, which must set the maximum level of resistance.
• Sprint or fast running on a treadmill.
• Running in the stadium or in the park.
• Training in the pool with the study of various swimming techniques.
• Boating - for those who love traveling by boat. You can use a special simulator in the hall.

In general, any simulator on which you can perform cardio exercises is suitable. In the absence of cardio players, it will be enough to run around the stadium or in nature in a convenient place. Also suitable for riding a bicycle on a flat surface.

Warm up before training

Often beginning athletes deprive the warm-up due attention. Its performance is a must in any training! The complex of exercises for warm-up before training will warm up the muscles and make the joints work, thereby reducing the load on the body directly during training.

Before training it is important to prepare the following preparations:

1. Rotation in all joints - neck, shoulders, elbows, wrists, hip joint. Perform 5-8 times in one direction, without sudden movements.
2. Jogging at a slow pace for about 5 minutes to increase the heart rate.
3. Performing stretching exercises - squats with a wide setting of the feet, you can stand in the bar to warm up all the muscles.
4. Before sprinting it is recommended to perform jumping out of squats, before running at a distance - fast running for 2 minutes with a high knee lift. Before running, it is essential to warm up the leg muscles well.

After training, it is necessary to perform a set of exercises for warm-up and static stretching. If you do not finish the session with a warm-up, the muscles the next day will be very sick because of lactic acid, which accumulated in the muscles during the training. Stretching athlete disperses it throughout the body.

Demonstrate visually, how can interval training in the gym or exercises for rapid weight loss at home. The following training programs are arranged in order to strengthen the load on the muscles.

Exercise 1

Suitable for beginners. Looks like that:

• Half a minute of fast running or work on a stationary bike (on the most rigid program).
• Rest - 4 minutes.
• Repeat the cycle 4-6 times.

Before the exercise on a complex exercise program requires the preparation of knee joints to avoid injury. To do this during the warm-up, you need to give a few minutes to the exercise bike, but to perform the exercise at a moderate pace.

Exercise 2

You can perform this interval cardio on the treadmill. Program:

• Fast running - 8-10 seconds.
• Moderate running - 12 seconds.
• Repeat 60 times.

Exercise 3

Interval cardio on ellipsoid or treadmill:

• Running at the highest possible speed - 15 seconds.
• Less intense running - 30 seconds.
• Repeat 25-30 times.

Exercise 4

Actively loads muscles due to prolonged running at maximum speed. Example:

• Fast running - 4 minutes.
• Break 3 minutes
• Repeat 4-5 times.

Classes on such high-intensity programs will not give fat a chance. But it's important to remember that you have to give all your best. If you are not able to squeeze out all the forces in interval training, regular cardio training or walking on a treadmill will bring more benefit.

Interval cardio at home

Doing an interval system without a coach is dangerous. If you want to improve in this way home exercises for burning fat, then by the time you master interval training, you should:

1. Regularly engage in power loads 3 times a week for 3-4 months.
2. To be able to perform basic exercises - push-ups, squats, deadlifts and pull-ups.
3. At least 120 minutes a week to perform cardio exercises.

Ideally, if there is a cardio at home, a treadmill, ellipsoid, exercise bike will do. If not, you can run in the park or at the stadium. Enter the interval load should be gradually. At first it is better to do it on days that are free from force loads. For home training, motivation and patience are equally important.

Nutrition after exercise

Many people think that there is no need after training. Especially, if exercises for fast growing thin at home are carried out. Eating after exercise is not only possible, but also necessary - the body needs to restore the energy expended, and all the food eaten will be directed at this.

Do not forget that during the training the body loses along with a large amount of water, and therefore it is required to fill the balance. Water should be drunk both during the session and after it. You can not use coffee and chocolate for 2 hours after classes.

However, those who want to lose weight, it is necessary to withstand a pause and eat only after 1,5-2 hours after training. The fact is that during the session, the fat burning process is started, which continues for another 2 hours after the end of the exercises. During this period, the body takes energy from fat, and the excess weight burns. Then you can eat protein foods - fat-free curd, omelet without yolk, boiled chicken breast or white fish cooked for a couple.

In pursuit of the magic means for burning fat, many do not listen to their body, overload it and make it worse. It is important to understand that the intensity does not matter much. It is necessary to engage in the program that will be comfortable for the body. It will bring more benefit.