There are many exercises to help lose weight. Among them, interval running takes a significant place . It is quite simple to learn and implement - no special conditions are needed. Thanks to a flexible training system, you can vary and increase the load, improving your shape and burning excess fat. Daily jogging allows you to tone the whole body, distract from problems, strengthen the cardiovascular and respiratory system. Many people believe that the best run for weight loss is interval running. Let's find out if this is true?
Basic principles
The key principle of such a training is that the speed of movement is constantly changing. When a person runs without changing the pace, the body adapts to the load, and its effectiveness decreases. In the case when the pace is constantly changing, adaptation is impossible, which means that much more calories are burned and weight is reduced.
In addition, short-term accelerations when running allow you to tighten all the muscle groups of the legs. This allows you not to spend extra time and money on additional training. You can run as an addition to training or exercise, or separately if there is not enough time for more. Of course, in the second case, it is desirable to increase the load and be more careful about jogging in order to effectively develop and lose weight. Well, if running is only part of the training, you should not spend all your energy on it.
How to run for weight loss
Interval running has only a few rules, which are not difficult to master even for those who have never played sports. So, here are the basic postulates that are worth learning in order for the training to be correct and effective:
1. Running should be done at least three times a week.
2. The training time ranges from 15 to 30 minutes, depending on the level of training and tasks.
3. Those who regularly exercise power can run after training.
Before you start running, if you are not running after a workout, you must definitely devote a couple of minutes to warm up. It will prepare the body for the load and help to avoid unpleasant injuries. The speed of movement and the degree of acceleration depend on the individual characteristics of the body and are planned in advance. Only with a systematic approach can a quick result be achieved.
Even those who previously engaged in simple jogging will get tired much faster during the interval run, and this is normal. At first, naturally, muscle aches can occur.
What you need for training
You can train both in the fresh air and indoors, if its size allows it. But even if the room is too small, interval running for weight loss on a treadmill will bring the same effect. Special enthusiasts who do not have a treadmill run on the spot. Do not forget about the need to ventilate the room. In general, experts recommend running if possible on the street. Interval running for weight loss in a stadium or in a park is much more pleasant and more useful than indoors.
Of course, you need to run in comfortable shoes, especially if the training takes place on the street. It’s not at all necessary to buy special running sneakers, any others are quite suitable, the main thing is that they are comfortable. During classes, it will be useful to control the heart rate, so you need a pulsator.
Training process
It's time to consider how running for weight loss is performed. Interval running consists of several stages. Let's analyze the basic scheme. You need to start with an easy run or even jogging. This will allow you to warm up the muscles and prepare the body for subsequent, more serious loads. The easy run phase lasts about 5 minutes. Now you need to give the body maximum acceleration and try to run like this for at least 2-3 minutes. Without fail, you will feel a lack of oxygen and fatigue. And if it seems that there is no more strength left - you did everything right.
After acceleration, you need to slow down again. At the same time, it is absolutely impossible to completely stop. You need to continue moving to normalize your heartbeat and breathing. If you can’t escape at all, you can go for a walk, the main thing is not to stop completely.
When the heartbeat returned to normal, you need to start running again, now at an average speed. The duration of this phase should be approximately twice that of the intensive phase. Then comes another acceleration to the maximum and so on. Over time, when the body gets used to the load, recovery periods must be shortened.
Interval running for weight loss: program
There are several schemes that allow you to create a training regimen so that you can effectively lose extra pounds and not cause harm to your health. You should focus on the heart rate. It should increase by no more than 85% compared to your personal norm.
The simplest and most gentle training option is as follows: after a warm-up, you need to alternate 1 minute of running and 4 minutes of active walking. Repeating such a cycle costs at least 4 times.
When this load is conquered, you can proceed to a more difficult option: 2 minutes of running at an average pace, then 3 minutes at a slow pace. Repeating is also worth several times. When such a load is easy, the average pace changes to fast, even later - slow to medium, and so on.
By shortening the periods of the slow phase and increasing the time of the maximum load, you can come to a rather exhausting workout (for example, the one described slightly above), which will allow you to burn a huge amount of fat.
Regardless of what stage you are at and what system you are training in, you should always start with a warm-up and end with a five-minute walk at a slow pace. A sharp transition from a high load to a state of rest and vice versa can adversely affect your condition.
Interval running for weight loss for men and women is different degree of load. It is necessary to draw up a personal training program carefully, based on your abilities and resistance to stress. Some typical programs are inappropriate, especially at the initial stage, since we are all different. They can serve only as a guide.
Interval running for weight loss: reviews
As expert reviews show, interval running is a great way to lose extra pounds and tone the body. Engaged in such physical education especially carefully, you can lose from 0.5 to 1 kilogram per week. Fat is burned for several hours after training, so the best result can be achieved by practicing several times a day.
With regular interval exercise, you can not only lose weight, but also increase muscle mass (mainly the muscles of the legs), strengthen the heart, blood vessels and respiratory system, as well as become more resilient.
Nutrition
It is imperative to monitor your diet. This training requires serious energy and greatly speeds up the metabolism. Since the goal is weight loss, and classes require a lot of strength and a large amount of nutrients, you need to eat often, but little by little.
Contraindications
Interval running is not suitable for everyone, since it involves serious loads on the body. Finding another way to lose weight and strengthen the body is for people with such problems:
1. Diseases of the cardiovascular system.
2. Diseases of the spine.
3. Gynecological diseases.
4. Colds.
5. Exacerbation of chronic diseases.
You should be extremely careful about your body and, with the smallest ailments, stop training. It is important to be able to distinguish weakness caused by an exacerbation of any disease from the unpleasant sensations caused by the adaptation of the body to an unusual load.
Conclusion
Now we are ready to answer the question of what is better for losing weight - interval running or regular running. For this purpose, it is really best to choose interval running. It helps to lose weight, become more sturdy and improve your condition. But a positive result can only be achieved with a competent approach. Otherwise, you can only harm your health. Nevertheless, compiling a personal program and doing interval running, as you can see, is not at all difficult.
Normal running is a less effective way to lose weight. But it suits a wider audience. A simple measured run is aimed at healing and maintaining shape more than losing weight. Therefore, those who are afraid of overload, it is better to choose a normal, rather than running for weight loss. Interval running requires special attention to your condition! And do not forget that health is much more important than beauty!