Interval training for burning fat is considered the most effective, but it requires at least initial physical training. Its essence lies in the alternation of stages with a high and normal load. Thanks to this, metabolic processes are rocked, and the process of fat burning starts. During two days after training, high speed of exchange processes persists, and, consequently, extra pounds are wasted. In addition, interval training increases and strengthens muscles.
Interval training for losing weight
In order not to harm the health, it is necessary to gradually increase the load and enter the form. During the first month, it is recommended to perform the usual exercises, but to the power training should add aerobic load twice a week. Beginning should be done from 20 minutes. During the first 5 minutes. it is necessary to increase the pulse rate so that the value is equal to half of the highest heart rate. After this, you can go directly to interval fat burning training. If a person is in good shape and has no health problems, then he must go to maximal acceleration every half a minute, and then, return to the initial indicators, that is equal to half of the maximum value of the heart rate. Rest time should not be more than a minute. At this rate, you need to work for 10 minutes. The next step is a hitch that lasts 5 minutes.
The second month of interval training for burning fat at home or in the hall should be practiced four times a week. At this time, the scheme of employment also changes:
- a minute of strength training;
- half a minute cardio load at maximum;
- three minutes of cardio, but at a calm pace;
- minute of power load.
For strength training, select exercises for each muscle group. They should be performed in intensive mode.
On the third month of interval training for fat burning in a hall or at home, you can switch to the enhanced program of Tabata , but if you are not confident in your abilities, then you can continue to study under the previous scheme. Each power exercise should be performed for 20 seconds, and then, there is a break no more than for 10 seconds. Repeat every exercise exercise in eight cycles. To do this, choose simple exercises, for example, squats, lunges, twists, push-ups. You can use trainings in Tabata every other day, and in the days of recovery, give preference to cardio work. For three months of regular training by the rules, you can achieve the desired results.