Interval training

To lose weight in a fast-paced workout live

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other high-intensity exercises alternate

To lose weight quickly: interval training :: “LIVE!”

Interval training is when running, jumping, squatting, push-ups and any other high-intensity exercises alternate with a short rest.

The question “how to train to remove here” is daily asked by fitness instructors by millions of people around the world. In response, it is customary to advise measured running, slow cycling, monotonous skipping and other aerobic training. The main thing, instructors say, is to control heart rate (HR): optimal for burning fat is 60–80% of your individual maximum pulse, which is calculated by the formula: 220 minus age (for women) and 205 minus 1/2 age (for men ).

For example, if I want to lose weight, I will have to ensure that my work pulse during exercise is about 130 beats per minute. In this mode, you can (and should) engage in an hour and a half or two to achieve visible results. The problem is that neither I nor most ordinary people have these two hours a day.

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What is “interval training?”

high-intensity exercises alternate

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Interval training, a method that maximizes efficiency and shortens training time, was borrowed from fitness from professional sports. This is an interval training – when running, jumping, squats, push-ups and any other high-intensity exercises alternate with a short rest. Such classes last for a maximum of half an hour, but the person remembers those half hours for a long time.

Interval training is not Sustanon buy in the online sports nutrition store – Purple Supremacy as pleasant as a set on an elliptical trainer in front of the TV. Here we have to work for wear, because high intensity is, for example, 25 squats for half a minute, then ten seconds of rest, then squats again, and rest again. And so minutes 5-10!

Who is involved in interval training?

LIVE Leonid Zaitsev

In the schedule of fitness clubs, interval workouts are labeled as classes of advanced complexity. Fitness fans, thrill-seekers go to these classes. Beating out of the gym from the forces of pain and unpleasant, but the fat is not just burned, and blazing blue flame. “I will give a simple example: one taught English for two years, another two months, but as a result, the knowledge of both is the same,” explains the instructor of the TV channel "LIVE!" Leonid Zaitsev, – Just one took a basic course, and the other – an intensive one. In fitness, it’s the same: you can lose weight a year by shedding sweat on cardiovascular machines, or you can lose extra pounds in one month by performing high-intensity exercises. ”

What happens at a speed of 25 squats in 30 seconds?

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Our muscles are made up of slow and fast fibers. Slow ones are responsible for the overall endurance of the body, fast ones – for the ability to rapidly develop speed or lift a lot of weight. Therefore, in sprinters, 70–90% of muscle tissue consists of fast fibers, and in marathon runners, 70–90% consists of slow fibers. Exercising in the interval method, a person uses the muscles of both types.

The calculation of the pulse in the interval training is approximately the same as in aerobics – from 75% to 85% of the maximum. Up to 95% is allowed, but only in the presence of a trainer who will provide first aid. “It’s a kind eurochem laboratories review of extreme,” explains the club’s fitness manager. "World Class Romanov" Vasily Kozyrev. – It is not suitable for daily exercise. Two or three workouts a week is the maximum. ”

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What interval training is more effective?

There is a huge number of types of interval training. And although they have the same principle of action – high-intensity training alternates with brief periods of rest, some of them deserve special attention.

1. Method Waldemar Gerschler

Gerschler – the founder of interval training. “Uniform running is a waste of energy,” said What is bodybuilding. The benefits and harms of bodybuilding Waldemar Gerschler. “The interval training system allows you to achieve the same results in six weeks as a workout using the usual method for 12”. In 1939, the athlete Rudolf Harbig, entrusted to his care, set a world record in the 800 m race, breaking the distance in 1 minute 46 seconds.

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Where to start: you need to know your best time at distances of 100, 200 and 600 meters. Run a 100-meter run slower than your record, then take a breath for two minutes. At the same time, the pulse should drop to at least 120 beats. Then run another 100 m, rest again and count the pulse. Training ends when the pulse stops recovering in the allotted 2 minutes.

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Time: individually, but not more than half an hour

2. Fartlek

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The name in translation from Swedish means “game for speed”. During one run, you need to change the traffic intensity: at the start, develop cruising speed, and then run a kilometer or two at a calm pace. Officially, a fartleck was introduced into the preparatory program of the Swedish Olympic team in the mid-50s, later it was adopted by the United States Marine Corps.

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Where to start: to persuade someone from your friends to train together. First, do the warm-up – 5–10 minutes of light running, then accelerate a little and run 1–2 km, then go to a fast pace and restore breathing. The real “speed game” is a race to the heels. On a straight road, up the slope (170–200 m), in conclusion – walking.

Time: 20 minutes

3. Tabata Method (“Tabata Protocol”)

In 1996, Dr. Izumi Tabata from the National Institute of Fitness and Sports in the city of Kanoi (Japan) conducted a study, which resulted in a four-minute workout arranged in seconds. According to Tabate, the method allows you to burn nine times more fat testabol reviews than regular jogging. It is enough to look to understand: it cannot be otherwise.

Where to start: you need to buy a stopwatch (or set it up in a mobile phone) and choose any exercise – twisting the abdominals, push-ups, squats, etc. Run it at high speed, having to repeat 20-25 times in 20 seconds, then 10 seconds relax. Repeat the alternation of sets eight times.

Time: 4 minutes

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4. FIT MIX

The author’s program of the instructor “LIVE!” Leonid Zaitsev, who in one lesson combined exercises from Pilates, strength anaerobic training using the “Isotone” method, breathing practices from fitness yoga and heavy movements from fit boxing. “Fit-mix is ​​a pure interval interval training,” explains Zaitsev. “And the most effective workouts in terms of weight loss are just work, where high-intensity loads and rest periods alternate.” True, according to Leonid, each has his own intervals, so the work of the coach is important, which determines the individual rhythm of the session for each participant. "FIT MIX" – This is a complex of 12 lessons (three lessons per week). The four-week reality show instantly became a hit of the season on the TV channel “LIVE!”: It was repeated twice already, and soon they plan to film a sequel.

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Where to start: turn on the TV. You can also watch the program online by purchasing a subscription on our website.

Time: 30 minutes

Interval training “Fit Mix” video

Watch the video and do interval workouts in the fitness-video library “Live!”

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Interval training runners

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Interval training runners

seconds “all out”

Interval training is known as a method and has been used in training athletes since the beginning of the last century. The method became popular thanks to such runners as Paavo Nurmi, Vladimir Kuts and others. The essence of the method lies in the fact that the segments of high intensity are replaced by lighter segments, during which the body has time to recover to the next acceleration. Thus it is believed that the student can withstand more time at high intensity, which contributes to progress. Immediately it should be emphasized that such a load is extremely extreme for the body and can easily lead to overwork, the main thing here is not to overdo it.

In high performance sports, this training method is used in conjunction with others. Planning an interval load is an art in itself, with its own nuances and details. You should be able to calculate the duration of intervals, their intensity, the duration of recovery masterbol pauses, the number of repetitions, etc. We will not go into these nuances that are important in sports achievements, but we will pay attention to the trend that is gaining momentum in the use of interval training in the training of athletes.

seconds “all out”

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In the west, and not least in Russia, time and time management dictate the conditions of life and the schedule of life. As a rule, in a tight schedule, between Testosterone pills indications for men – NEXTGEN work and family responsibilities, people are trying to pay more attention to health. In such a tight frame, not everyone has those 2 hours to train according to all canons. That is why recently began to gain popularity method of interval intensive training. Literally in recent years, a session of lectures on the latest research on this subject is present almost everywhere at the most significant international conferences. There is less studied than now unexplored and the relevance of research is at its peak.

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Next, we will discuss the more practical aspects of interval training for amateurs, its impact on physical performance, the types of interval training and its effect on the body. We will also touch upon the possible risks associated with the use of interval training.

As already mentioned, the construction of IT uses high-intensity segments that alternate with low-intensity segments that are necessary for recovery. The duration of the intense segments can be divided interval training at:

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– short

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– average duration and

seconds “all out”

– long interval workouts.

In the first category, segments of less than 2 minutes are used. As a rule, lasting from 30 to 90 seconds at supramaximal intensity. Also, several works have been done on the so-called SIT – sprint interval training, sprint interval training. Supramaximal in this case means that the intensity achieved in these exercises is beyond the value of the magnitude of the IPC. In fact, these segments are performed on the intensity corresponding to anaerobic metabolism. Since the segments are not so long in duration, lactic acid (and other metabolites of anaerobic metabolism) do not have time to accumulate to critical values. This period should be a segment of lower intensity, during which, having accumulated lactic acid is used by the muscles as an energy source, it is processed. Then the next acceleration begins.

Thus, alternating the intensity, the volume of the executed high intensity load exceeds the volume that the athlete is able to perform continuously. This is the essence of the interval method. The most popular type of IT of short duration is the method of Tabata, a Japanese physiologist, who first published a study where he applied short high-intensity cuts. For the sake of fairness, it is worth noting, however testabol, that this method originates from eastern Germany where it was applied back in the 60s of the last century, and the Swedish scientists Astrand and xxx used this template. In the USSR, this was also not unusual, and the coaching slang method was jokingly called multi-pulti. Do not be surprised if soon in the gyms and fitness studios in the West in the schedule you can meet trainings on Tabata and you want to think that in Russia we will see multi-track training schedules :)))

Next, I would like to cite several studies where this type of IT was used specifically on physical culture. This group is of more interest and is relevant for most people who want to improve their physical fitness and improve their health.

The study involved 48 experimental subjects (35m, 13g). The average age of 24 years, weight 74kg, height 173cm and IPC 47 ml / min / kg. Right from the level of the IPC, it can be said that this is the level of a good physical athlete running 10km in 47-50 minutes, and the half marathon in 1 hour 45-55 minutes. This group was divided into 4 subgroups. I will concentrate only on the most interesting results and the following groups:

– 30 seconds “all out” with Bodybuilding for wimps. Natural bodybuilding and rank increase | Dr. Dan\’s Lip Balm 4 minute breaks,

– 10 seconds “all out” with 4 minute breaks,

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– 10 seconds “all out” with 2 minute breaks,

– comparative group.

In total, the study lasted 2 weeks during which 6 sessions were conducted.

Table 1 and 2 show the test results before and after the experiment.

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Graph 1 shows the results of changes in the IPC as a result of training of a different orientation.

The table shows that in both the first and second groups there was a significant increase in the BMD index. If you paid attention, the IPC did not grow at all, a couple of people in both groups, he even fell. It is also striking that the fall occurred in people with the lowest initial indices. Apparently for these people the load turned out to be excessive, which led to a drop in functional readiness. This once again underlines the need for an individual approach in training and systematic monitoring of the condition of the students. “One size doesnt fits all”. Together with the growth of the IPC, the results in running for a distance of 5 km regularly improved.

To be continued…

Author: Sergey Ilukov, Sports Doctor, University of Helsinki

Source: http://www.sportinauka.com

Publication date:

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Water in life and during class …

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Water in life and during fitness classes: benefits and recommendations

The benefits of water in everyday life and during fitness. Important recommendations for drinking water before, after and during exercise.

The human body is more than 70% water. The more a person loses fluids, the more severely his overall performance decreases. At a critical level of dehydration, the body slows down all vital functions until death.

During a fitness workout, the athlete performs many power and aerobic activities that stimulate the bloodstream, lymph flow. At this point, active sweating begins, that is, the removal of fluid from the body to cool the skin to avoid overheating.

An athlete with an average weight of 70-80 kg in just one fitness session can lose up to 3 liters of fluid (sweat, breathing). The more active the training, the more the lack of water in the body increases.

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All the above facts speak of one thing: during exercise, it is not only possible to drink, but also extremely obligatory.

The benefits of maintaining water balance

Adequate drinking helps maintain water balance, which:

maintain water balance

actively involved in metabolic processes.

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Thanks to the fluid, the internal organs, vital systems and muscles function fully, without failures and disturbances;

normalizes body temperature.

This is especially important when high-intensity exercise and aerobic training are performed;

protects internal organs from overheating and slowing down.

For example, the liver is difficult to clean thickened blood, and the organs of the excretory system are difficult to remove processed products;

maintains articular mobility.

The sufficient use of water allows to facilitate the movement of joints, since its part turns into joint fluid. Thanks to this, strength exercises (with barbell, dumbbells, weights) are easier to perform.

Water temperature

At first glance, there is no big difference what kind of water to drink. However, the rate of exchange processes largely depends on the water temperature.

Fitness trainers do not recommend drinking hot water (tea or coffee temperatures) during sports activities. Such water only increases sweating and thus provokes dehydration.

Cool or icy water, even in the heat will not save from overheating, but can cause a cold. In addition, the body will have to spend a lot of strength and energy so that the internal organs heat the liquid inside to an acceptable temperature. The best Sustanon buy in the online sports nutrition store – Purple Supremacy option for drinking is water at room temperature.

Drinking while doing exercise

In the midst of a fitness workout drink necessarily. However, this should be done by following some rules:

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make 2-3 sips of water every 15-20 minutes of occupation;

practice drinking at a slow pace;

should be drunk according to the regimen, and not after the sensation of thirst.

maintain water balance

The sudden intake of water into the body and drinking in large gulps can best bodybuilding videos cause a strong load on the excretory system, including the kidneys, so you need to drink a little bit. When performing physical exercises, you can take a sip of water every 2-3 approaches so that the lactic acid accumulating in the muscles is discharged in a timely manner.

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Drinking before and after fitness exercises

Drink is necessary not only in the process of fitness, but also before and after exercise. About 1.5 to 2 hours before class should drink about 500 ml of pure water in order to restore the water balance and activate the work of the internal organs.

After classes, the moisture that the body excretes also needs to be replenished in time. It is best to do this in 30-60 minutes after the last exercise.

The amount of water for consumption should be calculated individually: the amount depends on the fluid lost by the body. If after occupation the lost volume was 1 kg, then you should drink 500 ml of water. If 2 kg, then respectively 1 l. In hot weather, the volume of liquid for drinking can be increased due to rapid and active perspiration.

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When to drink water is not recommended

Despite the fact that exercise requires drinking water, there are cases when drinking is not recommended:

during interval training;

during a short run;

immediately after running exercises (you should wait 10-15 minutes);

on a full stomach;

when doing yoga, pilates and callanetics.

Permitted Drinking Options

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Purified water without gas is prioritized for drinking bodybuilding girls sex during training, however, instructors and doctors are allowed to drink What is bodybuilding. The benefits and harms of bodybuilding other drinks or water with various additives:

mineral water without gas;

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water with lemon juice or lime;

water with mint or a spoonful of honey diluted in it;

freshly squeezed citrus juices;

cooled decoctions of herbs;

chilled green tea without sugar.

Any drinks containing sugar are strictly prohibited, including coffee, milk drinks, alcohol, soda, compotes and packaged juices. If an athlete needs to hold water for a while, add half a teaspoon of salt to a clean drinking liquid.

If you drink drinks from sour berries and fruits, you should dilute the resulting juice with water. This is because acid can negatively affect the work of the stomach and increase acidity.

Drying drink

During the drying period, athletes need to drink more than during normal activities. This approach allows you to avoid edema in the morning after fitness training, because the body will actively remove excess water.

If at standard trainings (both power and aerobic) an athlete needs to drink about 1 liter of water in the course of the lesson, then on drying it is necessary to drink up to 3-4 liters per day.

The benefits of clean water for humans

Why do experts advise you to drink only clean water without gas, sugar and flavors? This is because it brings great benefits to the body, not only during sports activities. Water helps athletes:

get rid of excess weight by stimulating metabolic processes;

overcome fatigue, overwork, apathy;

relieve tension after power and physical exertion;

normalize blood pressure;

maintain body temperature at the optimum level;

improve digestion and the functioning of internal organs;

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activate brain activity.

Water during fitness is necessary because it allows you to maintain water balance and provides the athlete with excellent health throughout the entire session.

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