Men and women strive to look decent in the eyes of others. This is achieved through systematic training in combination with a balanced diet and a healthy lifestyle in general (giving up bad habits, sleep patterns, daily activity, etc.).

In the pursuit of a beautiful body, great importance is given to sports. Recently, interval training, particularly running and walking, has become increasingly popular. In this article we will talk in detail about this type of exercise, explain who it is suitable for and what benefits it brings to the body, and also give examples for independent training.

You will need:

What's the point

Interval running is a type of physical activity in which the intensity alternates from high to low and vice versa. During such training, the overall endurance of the body and speed indicators develop.

This method is often used by professional athletes, as well as those who like to maintain body weight or to get rid of excess fat deposits. As a rule, in one session the athlete performs from 5 to 15 cycles with a total duration of no more than 30 minutes, and each interval lasts from several seconds to a couple of minutes.

Advantages

1. Allows you to burn more calories;
2. Short duration (no more than 30 minutes);
3. Adds variety to the training plan;
4. Burning fat in the body after such an exercise continues for several hours after completion.

Flaws

1. Causes a state of overtraining when the rest regime is not followed;
2. Not suitable for beginners, but only for amateurs and professionals;
3. After such an intense load, metabolism accelerates greatly, which leads to an increase in appetite. The most important thing is to control portion sizes and the healthfulness of the food consumed;

Interval running has great benefits for the body. This is expressed in:

• Training of the cardiovascular and respiratory systems;
• Burning excess fat, which promotes weight loss;
• Strengthening and growth of muscles, especially the lower body (buttocks, quadriceps, hamstrings, calves, inner legs);
• Acceleration of metabolic processes in the body;
• Training willpower and discipline;
• Relieving stress and nervous tension;
• Increasing immunity;
• Improved mood.

Running, like many sports, has several contraindications. In any case, consultation with a specialist and observation of personal feelings is necessary:

1. Any ailments (feeling unwell, severe fatigue);
2. Viral infections (acute respiratory infections, influenza), in particular accompanied by an increase in body temperature, chills, and muscle aches;
3. All kinds of chronic diseases: kidneys, blood vessels, heart (consultation with a specialist is necessary);
4. Problems with joints, ligaments and spine.

Basic Rules

Every type of exercise has an impact on the body. By following a few basic recommendations, you will get the maximum effect without harm to your health.

• Interval running can be done on a separate day. Also, this type of load goes well with strength training. Do an hour-long weight class at the gym, followed by a 20-30 minute interval session on the treadmill;
• It is not recommended to carry out such training on an empty stomach, as there is a risk of poor health and rapid loss of strength. It is better to exercise 1.5 - 2 hours after a heavy meal, with a predominance of complex carbohydrates. They will give you the energy you need;
• You don't need to exercise every day. The ideal option is 2-3 times a week (every other day or two) for 30 minutes. Such a daily load will quickly lead to overtraining and;
• Venue: open area or running track. With the first option, give preference to natural landscapes (parks, forests, trails) or specially equipped stadiums with soft surfaces. It is not recommended to run on paved areas due to the risk of injury and high impact stress on the joints (especially the knees).

  A treadmill is an ideal option for those who are just starting to exercise.

  The indicators on the simulator display will allow you to adjust the speed, inclination of the track, and also track your pulse;

• Be sure to watch your breathing. It should be smooth, without jumps. If your breathing is very slow, you need to slow down the pace, restoring it to a level that is comfortable for you;
• It is very important to monitor your pulse.

For example, your age is 30 years. The data will look like this:

1. 220 – 30 = 190
2. 190 * 0,6 = 114
3. 190 * 0,8 = 152

It turns out that the lower limit of your pulse is 114 beats/min, and the upper limit is 152 beats/min. It is necessary to practice in this range. If the pulse is below 114 beats, then the training will be ineffective, and if it goes beyond 152, a very strong load on the heart, plus a state of exhaustion and a rapid loss of strength are guaranteed.

If you do not have special devices for monitoring your pulse, then you can resort to a little trick: during a race, stop and immediately place your index and middle fingers on the top side of your throat - you will clearly recognize your heartbeats. Then, within 10 seconds, count the number of shocks you felt, and then multiply the resulting number by 6.

For example, you got 25 hits in 10 seconds. Total: 25*6=150. In this simple way you can find out the number of strokes. In this case, everything is fine, you do not go beyond your range of 152 bpm. If the value is exceeded, you need to slow down.

• Be sure to drink water during the process. It will give you the necessary strength and relieve dry throat;
• For classes, choose comfortable clothes and shoes that do not restrict movement and do not interfere with active movement. Pay special attention. Specialized sports stores can provide an additional paid service during which you will be placed on a treadmill and devices will determine how you position your foot while running, what you should pay attention to and what your leg lift situation is. And then the consultant will select the necessary pair of shoes for comfortable and safe training, taking into account your anatomical features;
• During training, control your movements and body position. There is no need to slouch, lean forward too much, or bend backward. Movements should be natural and without causing inconvenience.

Preparation

It is necessary to approach this gradually.

First, you need to learn to run at a comfortable pace for short distances (3-5 km) for about 1-2 months, and after the body gets used to such a load, you can start interval cycles.

Running options

There are several main types:

Repeated

Your planned distance is divided into conventional sections of several kilometers. The idea is that you run through each individual section at a certain speed. Having covered one section of the distance, you need to take a short break, restore your breathing and pulse to approximately 120 beats per minute, and only after that take on a new section of the path. For example, you plan to run 10 km. Conventionally, this distance can be divided into 5 segments of 2 km each. Having overcome one, you rest, and then proceed to the next ones. Suitable for long and medium distances.

Interval sprint

It is used among professional athletes with good physical training to train speed and endurance. The main idea is to constantly alternate individual segments of 150-200 meters with medium and high intensity. First, the athlete runs 200 meters at an average comfortable pace, and then accelerates at maximum speed for the next 200 meters. There are approximately 8-10 such repetitions per cardio session.

Tempo

The most difficult but effective option. The idea is to gradually increase the load on each segment. The speed at each next interval should be higher than at the previous one. The training is exhausting, but it gives very good results.

Each of the types of interval running given above can be adapted to almost any level of training, reducing only the speed indicators and the number of repetitions.

Fartlek

This is a type of interval training that is often used in running and other cyclic sports (swimming, rowing, cycling). It allows you to qualitatively diversify the training process, forcing the whole body to move in different operating modes, and also helps to improve the strength and speed skills of professional athletes.

The principle of training is for the athlete to work throughout the entire session in different heart rate ranges, starting from the minimum threshold and reaching his individual limit.

The main training intensity lies within the range of 50-80%, and the load is distributed in such a way that the athlete maintains an easy to moderate pace for 70% of the distance, and 30% is spent on acceleration and maximum work.

Option 1.

You can diversify your running workout by adding different exercises. Example:

• Warm up: 5 minutes of running at a calm pace;
• Basic workout:

1. Running with acceleration for 30 seconds;
2. deep squats 30 times;
3. running at an average pace;
4. push-ups 20 times;
5. running at acceleration for 30 seconds;
6. slow run 5 minutes;

• Cool down (5 minutes of calm running, and at the end go to a fast walk).

The duration of the workout should not exceed 30 minutes. Tasks from the main training are performed one after another. The number of cycles will depend on individual performance and the speed of exercise between runs.

Option 2.

Running training with sharp accelerations.
For example, run at an average pace for 3 minutes, and then accelerate for 1 minute.
The total duration should also not exceed 30 minutes.

Option 3.

Running uphill.

The ideal option is to have a trainer and a gentle slope. The idea is to run to the top of the mountain to a certain mark (rock, tree).

When the athlete reaches the desired height, he turns around and begins to descend at an average pace. At any moment, the coach can give a command, and the athlete will be forced to suddenly change direction and run up the hill again. Thus, the coach decides how long the athlete's rest will last.

To summarize this type of interval training, it should be noted that it is only suitable for experienced people who need to increase their strength and speed. For amateurs, fartlek can be too strenuous and requires a lot of commitment.

Examples of workouts

Below are options for lovers who want to lose weight or just keep their body in good shape. The results will be more noticeable if you follow.

For all options the duration is the same - no more than 30 minutes. This time also includes a mandatory warm-up for 5 minutes and a cool-down for the same period.

Option 1.

5 minutes of running at a moderate pace, followed by 5 minutes of brisk walking.
Other variations:

• 2 minutes average run – 1 minute acceleration;
• 2 minutes fast walking – 2 minutes medium running – 1 minute acceleration.

Option 2.

Gradual increase in speed.

Run at a speed of 8.5 km/h for 2 minutes, then run at a speed of 9.5 km/h for 2 minutes, and then 10.5 km/h for 1 minute, and then repeat everything again. You can adjust the speed in each interval to suit your fitness level, but it should increase. A good option for interval running is on a treadmill.

Conclusion No 0

Factors for successfully losing extra pounds

Numerous studies by physiologists have shown that the same type of physical exercise performed using different programs will not produce the same results. For example, Canadian scientists assessed the difference in weight loss among two groups of test takers who performed different training programs: the first group jogged at a slow pace 5 times a week for 45 - 50 minutes. They spent approximately 450 kcal per workout. Group No. 2 did the same thing only once a week; during the remaining 4 workouts they ran alternating: they accelerated for 2 minutes, and again ran at a calm rhythm, in such cycles they burned 250 kcal. As a result, it turned out that the participants in the second group managed to lose 8 times more fat than the members of group No. 1! Thus, scientists have concluded: what matters is not how much energy you spend during the workout itself, the main role is played by the speed with which you accelerated your metabolism, because thanks to it fat burning continues another 7 to 15 hours after class.

Benefits of Interval Running

In addition to the high rate of fat burning, the undoubted advantages of alternating running include:

• Save time. A 20-minute high-intensity interval run will produce much more results than a traditional hour-long jog;
• Increased production of growth hormone. Growth hormone helps accelerate fat burning, stimulates muscle renewal and development, tightens the skin;
• Increased sensitivity to insulin, which means excellent prevention from the development of diabetes and other diseases.

Interval running program

First you need to determine your fitness level, based on which you can choose your interval running scheme. Once you have decided, enter the data for each workout into your individual table, where the following will be indicated:

• Date, day of the week, start and end time of the workout;
• ; hitches;
• The duration of each interval (it would be a good idea to indicate your maximum heart rate);
• The number of cycles;
• How you feel after training.

Interval running for beginners: training program

The combination is optimal: this way the body will gradually get used to the loads, which need to be gradually increased.

1. The cycle consists of jogging and slow walking. Each activity takes 1 minute. If you are training in a stadium with markings, you can navigate along them and run or walk 150 meters at a time, the entire cycle will take 450 m. Start with 3 cycles, gradually increasing their number.
2. The cycle consists of slow walking (2 minutes), jogging (2 minutes), running with maximum acceleration (1 minute), a total of 3 cycles need to be completed.

For those who feel ready for more serious loads, you can try the following diagrams:

1. Cycle: fast running and jogging for 1 minute. You need to repeat 7-10 cycles.
2. Cycle: jogging (1 minute), medium jogging (2 minutes), fast running (2 minutes). Start such a program by performing 3 cycles.
3. If you're at the gym, try changing the incline as you walk. The cycle consists of walking in a straight line at a calm pace (1 minute), walking with an incline of 15° (2 minutes), running in a straight line (3 minutes). To begin with, perform 3 cycles, then the sequence and time of intervals can be changed, increasing the load and complexity.
4. Complicated program. After warming up, interval running is performed for 40 minutes: walking - jogging - 100 m each. Next, a static plank exercise is performed: 2 minutes - straight, with emphasis on both elbows and 2 minutes on the sides.

You can also take advantage of all the benefits of modern technology: on your phone and fitness bracelets, pressure, number of steps taken, will help you choose the optimal interval programs for you.

Alternate running and diet

To ensure that the fat-burning effect of interval running becomes noticeable as quickly as possible, adhere to the following nutritional rules:

• Get rid of fast carbohydrates in your daily menu, with the exception of fruits or dried fruits (in the first half of the day);
• Keep a food diary, take into account the number of calories you eat, maintain a small daily deficit;
• Increase the amount of protein you consume;
• Drink at least 2 – 2.5 liters without gas per day.

Every amateur runner wants to improve his personal best at one distance or another, as a result of which he is faced with the desire to run faster, longer and more efficiently. One of the methods that can help in this difficult matter is interval running. For some, interval running will become a method of weight loss and weight loss will be an inevitable result. Which is better, interval running or jogging? In this article we will look at what interval running is, its types and main features.

What is interval running

Interval running is a type of running that is characterized by alternating fast and slow running tempos. Naturally, the concepts of “fast” and “slow” running are relative, and are determined individually based on the goals and level of physical fitness of the runner.

Interval running is widely used in training programs for stayers to develop maximum oxygen consumption (). Maximum oxygen consumption is one of the main indicators of the body’s aerobic performance in the aspect of cyclic sports.

Interval running for weight loss is one of the most popular and effective tools.

Interval running video:

Which is better, interval running or jogging? Interval running and jogging are different “tools” in the hands of the amateur runner that can help achieve a different range of goals. The physiological processes that accompany interval running contribute to effective weight loss, breakdown and burning of subcutaneous fat.

At the same time, jogging can become the “first step” in preparing a novice runner before interval running. Jogging helps develop the heart muscle, prepare the main muscle groups for further exercise, and also develop the capillary system in muscle tissue. In other words, jogging is an adaptation stage before using more complex and intense interval work.

Interval running for burning fat is one of the main tools when building weight loss programs.

When using interval running, do not forget about jogging as a restorative tool in the training process.

Types and features of interval running

Depending on the goals of the training process, interval running can be divided into 3 types:

1. Repeat running is running at a competitive pace over a distance of 1-4 km. After overcoming the high-speed section, it is necessary to reduce the speed until breathing and heart rate are restored to less than 140 beats per minute. After that, we repeat the speed segment again. The number of speed segments should be determined depending on the running goals and general physical fitness of the runner. After getting used to the speed of the “fast” sections, try increasing the speed or distance of the segment. Repeated running develops maximum oxygen consumption by the body.
2. Interval sprinting is running at alternating fast and slow paces over small sections. It is necessary to overcome the “fast” sections at a maximum running pace, and then switch to jogging to prepare and restore the body for the next high-speed segment. Interval sprinting can be an effective tool in building a weight loss program. This type of interval running also helps develop overall endurance.
3. Tempo running is one of the most difficult and most effective training methods in preparing stayers. Tempo running is quite effective for losing weight. Tempo running is the completion of a certain number of speed sections at competitive speed, with a possible increase in speed at each subsequent kilometer. This type of running training most effectively develops the maximum oxygen consumption by the body of an amateur runner, and also helps to turn on processes that help burn fat deposits.

Basic principles of interval running

The basic principle of interval running is running at variable speeds.

When running at one, constant pace, the body quickly adapts to physical activity, as a result of which the effectiveness of the workout is significantly reduced. Changing the pace of running helps create conditions under which the body burns more calories, which has a beneficial effect on the process of weight loss and weight loss in general.

1. Preparatory (basic)

During a long workout, speed up for 1 minute every 6 or 7 minutes. The acceleration pace should be 10 to 20 seconds per kilometer faster than the normal pace of the “slow” portion of your long workout.

1. Standard

Perform this type of training in a standard athletics stadium. You need to perform 5-7 fast segments of 400 meters at a pace that will be approximately 20-30% slower than the maximum pace. Accelerations are performed through a 400 meter segment, which will be slightly slower than the fast segment, by about 5-10 seconds.

Maximum pace 5 min/km. The fast section should be run at a pace of 5:10 min/km)

Video about fartlek and variable running

If you decide to set ambitious goals for yourself, then you will definitely need to choose a starting point. And a preparation plan for any competition should be an integral part of the path to achieving sports goals.

Interval running is the most important stage in the training of athletes. This type of running helps develop endurance and the ability to make sharp running jerks. However, such running can also be used for another purpose. Most qualified specialists recommend carrying out just such training in order to get rid of extra pounds.

And all because interval running for weight loss is a great way to get your body in order without building up a bunch of muscle tissue. How to lose weight using this type of running? What does a sample workout plan look like? This is exactly what we will talk about today. Go.

Today, there are a lot of different interval running workouts, which can be divided into three types.

Repeated run

This type of interval running involves covering long and medium distances of several kilometers. The essence of repeated running is this: the entire distance is conventionally divided into small segments, as a rule, the length of one segment should be at least one and no more than three kilometers, which are run at an average pace. This is done so that the lungs can exhale the resulting air as much as possible.

After this, the person stops and rests until his pulse returns to normal. Again, each trainer has his own normal heart rate level, for some - 120 beats per minute is a state of high tension, while for others - this is a completely normal figure for the application of training.

And after the human body has recovered, it is necessary to begin again to overcome the next period of distance. This training program allows you to develop aerobic capacity.

Interval sprint

As a rule, training of this type is intended for athletes. The essence of interval sprinting is as follows: take a certain running section and divide it into several small segments of 150-200 meters.

The running program begins with a fast sprint and as soon as a person runs one segment, he immediately switches to a moderate pace, that is, jogging. Such “moderate” sections are necessary so that the body has time to recover from high-speed work and prepare for the subsequent high-speed segment.

Running at tempo

This running program is the most challenging of all interval running variations. The entire running section is divided into several segments, and each subsequent one is run at a speed that exceeds the speed of the previous one.

This type of training is extremely exhausting for the body, but contributes to the excellent preparation of the athlete, improving his speed and endurance. Such interval running is not suitable for weight loss, since due to such a force load, rapid growth of muscle tissue occurs.

Why does interval running help you lose weight?

The fight against extra pounds requires a systematic approach. It has been clinically proven that fat deposits begin to break down only after 45 minutes of running, and sometimes it takes an hour and a half to “start” this process. It all depends on the characteristics of the trainee’s body.

Accelerated breakdown of glycogen and fat deposits is only possible if the body is subjected to extreme stress. It is running interval training that provides this.

Alternating running, no matter whether you are doing it on a treadmill or running along a forest path, becomes an artificial shock for the body, thereby provoking an acceleration of metabolism and metabolic processes, which leads to the loss of fat deposits.

How to prepare the body for such training?

Before carrying out such training, it is necessary to prepare your body and organism for loads of this kind. Many qualified experts recommend starting your training with long-distance running, gradually increasing the intensity of your training. This is a great way for beginners to prepare their body for interval running. You can exercise either on the track of a stadium or gym, or on a treadmill in a training machine.

And only when you feel that you are running long distances without putting in a lot of effort, you can safely start interval running.

And at first it is extremely undesirable to run through “accelerated” sections at maximum speed. It is necessary to let the body get used to this type of training a little and only after a week (depending on the body, it may take several days) you can increase the speed of completing the “fast” segments. For beginners, it is extremely important to adhere to this prescription, as this will allow you to avoid sprains and all kinds of injuries.

For those people who use interval running to burn fat, it is extremely important to change the duration of running segments that are run at maximum speed, this will avoid getting used to constant loads, which reduces the rate of weight loss.

It is also very important for beginners to remember the purpose of “moderate” segments. They are needed for proper rest of the body, as well as for the effectiveness of the subsequent “fast” section. Therefore, do not try to shorten the time or run at a slow pace.

What does an interval running program look like?

Of course, running training is much more beneficial to do in the fresh air than in the gym. And if you choose a park or forest for these purposes, then in addition to rapid weight loss, you will also gain good health. Exercising on a treadmill is perfect for beginners, since the smooth and flat surface will not create additional stress.

The training complex includes:

• warm-up– fast walking for two minutes and calm running, also for two minutes;
• interval running– a couple of minutes of accelerated running and two minutes of calm running (for beginners, three intervals will be enough);
• hitch– two minutes of quiet running and two minutes of walking with breathing exercises.

Each of these stages is extremely important, so it is not recommended to neglect one of them, especially for beginners.

Interval running is not just alternating walking and running, it is alternating the load on the body. Therefore, it is extremely important to run the “fast” segments at maximum speed.

The table below will help you quickly navigate when choosing a training program.

When working out on a treadmill, you can program segments and speed for them, which greatly simplifies the workout.

A few important points

The effectiveness of this run will be low if the trainee’s menu contains a huge amount of simple carbohydrates.

In order for interval running for weight loss to be as effective as possible, you must adhere to the following rules:

• the daily calorie intake should not exceed 1800 units;
• try to eat more vegetables, lean meats and cereals;
• throughout the day you need to drink at least one and a half liters of plain water;
• classes must be regular, at least three per week.

Contraindications

Interval training is prohibited if you have the following diseases:

• hypertension;
• diseases of the cardiovascular system and musculoskeletal system;
• ARVI, acute respiratory infections and influenza;
• period of pregnancy and lactation.

Be healthy and slim!