At all times, the beautiful half of humanity wanted to be even more beautiful. And if earlier for this lack of fashionable clothes and beautiful hairstyles, now the charmers increasingly want to have a sports figure. Therefore, ways to get it, do not count. Do not have time to pass waves of mass enthusiasm yoga and Pilates, as there was a new misfortune - interval training Tabata. Let's try to understand what it is and why we need it. First let's see what interval training is like.
The meaning of interval training is the alternation of power and aerobic exercise. This approach makes it possible to use all the muscles of the body. And besides it strengthens the cardiovascular system. The main principle of interval training is the alternation of intervals with low and high degree of physical activity. Most often, the degree of exercise is determined by measuring the heart rate. The rest time should be equal to the time spent for lessons. In this case, the pulse rate should not be below 40-50% of the maximum (the maximum pulse rate is calculated by the formula: 220 minus the age in years). The program of interval training can be different, invariably only one - two groups of exercises. The active phase of interval training can contain running, both on the stadium and on the treadmill. Also, the program of interval training may include training on an exercise bike or aqua aerobics. And another undoubted advantage of such classes is that most experts say that interval training for weight loss is much more effective than usual classes, since they allow you to burn more calories. But remember, the interval training method involves doing this for about 3 weeks in a row, and then returning to normal training for 5-8 weeks. Also, you need to take into account a couple of points. At the initial stage of training let the intensive phase be slightly shorter than the rest phase. This will allow the body to get used to a new type of training and avoid the effect of "clogged" muscles. And yet, if you are not dealing with a personal trainer, then the optimal number of intervals for each type of load is about 5-10. Not more.
Interval Training Tabata
Interval training Tabata - this is one of the types of interval training. The main features of this program are as follows: training consists of cycles of 4 minutes, with each cycle - a sequence of 8 exercises. The rest time between cycles is 10 seconds. The advantages of Tabata interval training include the fact that it is not necessary to attend gyms to perform them, you can perform exercises and at home. Classical exercises for such training were:
- squats;
- pulling forward and back grip;
- pushups;
- twisting - lying on the back, legs bent at the knees and kept on weight.
Hypoxic interval training
Perhaps, when searching for information about interval training, you stumbled upon such a phrase as hypoxic interval training. This is not a special set of exercises, but rather an addition to any physical training recommended by many specialists. Their essence lies in the alternate inhalation of air with a reduced content of oxygen (a mountain analog) and air familiar to the patient. The course of interval hypoxic training is usually prescribed for chronic diseases such as peptic ulcer, asthma, diabetes and many others. Also, interval hypoxic training treats obesity, insomnia and depressive condition.