Fitness / / March 27, 2016
fat burning training
Traditional cardio is outdated.How to replace him?The fitness classes, there is one danger.Sooner or later, I want to throw the whole thing, because, firstly, boring, and secondly, the result is a bit too small in comparison with the effort.Hours pedaling, rope jump, run ... and five extra kilos as they were, and keep, birthmarks.
It's time to stop and ask yourself the question: Can I do something wrong?Suddenly the world is some other aerobics - a much more effective and in addition fun?What it is.Yes, this has aerobic, and it is called the interval.It is necessary to make a reservation, it is a principle.By itself, aerobic exercise can be any: running, biking, swimming, even a dance hall ... The essence of the method is to alternate periods of consistently brutal and low intensity.
Trainings are divided into phases and graphically resemble a sine wave: first load spike, then - the restoration of power, then again to load Ochumelov ... Just say, recovery does not mean that after the march-throw can fall to the side and make a call on his cell phone.No, during the "resting phase" you do not interrupt the class, but only significantly lower the load.
For beginners, this is the optimal scheme: start with intensive cycles of 10-15 seconds, and gradually over time bring them up to 30-90 seconds.But do not tighten the loop for more than 2 minutes!If you are a capable, which means you simply schlock.Remember, the ideal intensity of the "hard" phase is such that you can not make it longer than one and a half minutes!
Interval training with old-fashioned aerobics and can not be compared.It's like, what to put next to the horse and the "Ferrari" is tired of life.Fat-burning efficiency by some estimates up to 6-12 times!In addition, training is compact - a third shorter than usual.And besides her not get bored - there is no time!
Aerobics burns fat, right?It turns out that the longer you do aerobics, the more fat will burn.However, the effectiveness of this fat burning directly dependent on the intensity aerobics.In other words, the faster you run, the better "burns" fat.But that's the whole zakovyrka that with the pace of a sprint distance marathon runner does not run.How to be?The answer you already know: alternate between "fast" and "slow" intervals.As a result of the training you will type purely arithmetically much higher total intensity.In this interval training and leave a much more effective.
But now hold.We will tell you a scientific fact, which is know in advance will be a shock to anyone who has spent many hours of his life on velgoenergometre, treadmill and so on. The fat is visceral and subcutaneous.Visceral - is the one that runs between the authorities and subcutaneous, is clear that, under the skin.So, traditional aerobics actually burns fat, but ... visceral.In this amazing mystery of the provisions, when you sweat on aerobics, scales show weight loss, but your "breeches" especially since nothing is done.
Scientists took once compared interval aerobic training and normal - to attrition.Those and other involved two groups of women with a decent excess weight.Every day, the researchers measured each woman thickness of subcutaneous fat, to evaluate weight loss progress.It turned out that the "interval" group lost fat 9 times faster, and the time spent in the gym is much less: 30 minutes compared to 45 minutes in the company of women, practicing the usual aerobics.moment of inertia
Interval training as "gets" the body that then many more hours on the inertia of living in the fast burning of calories.In other words, a new "variety" of aerobics changes your natural pace of metabolism, due to which your life is turned into a "zhironakoplenie".
beginners in fitness will give the necessary clarification: the main cause of obesity in healthy women - the slow pace of metabolism.It is an innate component, which over the years became worse due motionless lifestyle.The body consumes calories so sluggish that almost all eaten is excessive and turns into fat that is stored in reserve.
In this sense, is not so important how many calories you "burned" for sports training.The main thing is to practice left behind a "moment of inertia", and you would spend the rest of the day in a different exchange rate.Well, the particular rate of metabolism has its own thickness of subcutaneous fat.The higher the rate, the lower the fat!There is not hudyshek slow exchange and plump with a fast.
Today, fitness professionals call to opt out of ad hoc evaluations of training, they say, how cool I was trained today!It is something else: how long your metabolism remained rapid.You have to think in terms of weekly, monthly and yearly cycles.Success will come if every cycle "sports" (or active) days you will have more than a "non-sporting" ... Interval training here knows the competition.It has the longest delayed the effect of so-called"Passive fat burning."
Do interval training is another great plus traditional aerobics "burns" visceral fat, which is very "difficult" energy source, is like damp wood.So that in a long aerobic work the body for the insurance "includes" is also the mechanism of "burning" muscle.Muscle tissue is broken down into amino acids, and are directly sent to the "furnace" of energy.Just for this reason that marathon runners look like they have experienced severe hunger.
If you think that in the fight for the beauty of this effect can be neglected, then you are wrong.Over the years, the aerobic organism time are more willing to "burn through" the muscle, exposing the bone and denying any figure of femininity.
way, the muscles decreases strength and endurance.Just for this reason, many athletes running in sports wear, over the years, turned into ruins of beings.Interval training is not "burn through" muscle.On the contrary, during the sprint you jerk involuntarily activate all his muscles and thereby keep it in good shape.Incidentally, in the above experiment, all of the "interval" group added muscle.
If practice interval training more than three times a week, it is likely to lead to overtraining and even injury.It is impossible to touch and durability.This is an optimal scheme: 5-minute warm-up, interval aerobic exercise for 20-30 minutes and the 5-minute "hitch".
Which program to choose is up to you.Interval scheme is suitable for jogging, skiing, treadmill, bike, veloenergometra, stepper.The ratio of the periods load / recovery depends on your fitness experience.For beginners we recommend a ratio of 1: 5 (minute work, 5 minutes is restored).With increasing fitness levels rest phase should be cut gradually.
But in any case, follow the golden rule: the longer the interval of active load, the longer the recovery period.Before the start of training, just in case, consult a physician.
Individual assessment load (ION)
If you have a great sports experience, you can easily measure the stress level of subjective sensations.Grade for the 10-point scale, where "0" means no effort and 10 the maximum possible effort.At the end of warm-up your effort must match 5 points, at the end of the final exercise, 3 points, 9-10 points - the feeling peak.
Fitness athletes can train the advanced level for such a scheme.Warm up - 5-ball effort, intensive phase - 8-10 points, the recovery - 7-8 points, and the final exercises are performed with effort in a 5-4 score.
Interval training stepper
for this program will suit even stage.Intensive phase - a run up the stairs (or brisk walking).Phase relaxation - walking down or slow walk down.Beginners are recommended at intervals of 10-15 seconds with a quick step.Time intervals should be increased gradually, but they do not have to be more than 2 minutes.For the average level of training are advised to run.
If you feel that it is too easy for you, jump over a step.Measure the ratio of the load level and recovery can be either pulse count as a percentage of the maximum (via heart rate monitor) or on a 10-point scale (PEI).Well, everything is clear with the stepper.Even if the stepper is equipped with a pulse counter, carry out training with their own heart rate monitor - it is more accurate.
|Time (. S)||Exercises||level||Loads||ION|
Repeat the cycle for 20 minutes.
exercise bike and treadmill
Interval jogging workouts a better deal in the fresh air, so that as soon as the weather permits, leave the trainers and go out into the street.With an exercise bike is simple - you can sign up for spinning, spend a couple of lessons in a group with an instructor, they also go to a single voyage.
By the way, in the later stages of training, encourage you to practice this method.At maximum load pedal standing up, trying to withstand the usual heart rate of its intensive phase.Get stunningly slender legs and much rounded buttocks.Many computerized simulators are convenient in that they have already laid down a program of interval training.With treadmills in this sense worse, but in any case it can be set manually.
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