High Intensity Interval …

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High Intensity Interval Slimming Workout | Slimming exercises

High-intensity interval training is a completely new approach to weight loss, which is through the introduction About natural bodybuilding – Pecan Shed of Wichita Falls of cyclical intervals of activity in your regular workout.

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Regular aerobic exercise is a necessary component of a healthy lifestyle, as well as an effective tool in the fight against extra pounds.

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But newcomers, who are embarking on sports with great enthusiasm, over time, spend all their enthusiasm, «thanks to» the monotonous and boring nature of the loads.

High-intensity interval training is a completely new revolutionary approach to weight loss, which, by introducing cyclical gaps beyond activity into your regular workouts, allows you to squeeze the maximum result out of them in a shorter period of time.

In other words, interval training for weight loss is an exercise program that involves alternating high and low intensity loads and allows you to burn the same number of calories in a 20-minute stretch as in a 60-minute exercise of moderate intensity.

In addition, a good discovery is that high-intensity interval training continues to encourage increased calorie consumption for another 24 to 48 hours after it ends.

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The basics of high-intensity interval training for weight loss

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Important discovery

In 2006, an interesting study was published on the effect of high intensity interval load on the level of fat oxidation. It analyzed eight women with a healthy weight who received 10 cycles of interval training: four minutes of work on a stationary bicycle at a fast pace and 2 minutes of rest. Researchers tracked women’s oxygen peaks, muscle glycogen levels, and fatty acid transport during and after exercise.

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As a result, they found that after seven 60-minute high-intensity workouts for two weeks, the participants in the study showed an increase in fat oxidation levels by as much as 36%!

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Types of training

Interval training is of three types:

Conventional interval training includes alternating short stages of increased activity, which are replaced by periods of low intensity.

High intensity – use short flashes of work at a high pace, which are replaced by stages of training of moderate intensity. In both of these methods, the time of the active and rest phases is fixed and calculated for maximum calorie consumption.

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Fartlek is a Swedish method of obtaining interval load, which is based on the level of tension of the trainee, which will prompt him at what point to switch the training mode. For example, a runner runs a sprint until he can do it physically, then he moves at his usual pace and stabilizes his breath in order to go back to the fastest possible run.

Benefits

The interval training method has many health benefits due to the increased intensity of receiving the load. You burn more calories because your heart rate rises higher, plus andropen275 you use more energy to complete powerful surges of activity, and switching between modes teaches your body to use anaerobic systems more efficiently.

Rest intervals of moderate intensity teach your muscles to get rid of waste more effectively, which leads to a reduction in pain and spasms. And the last – high-intensity interval workouts contribute to an increase in the amount of oxygen produced, which allows you to supply it to your muscles in larger quantities without feeling short of breath.

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All these undeniable benefits will help you better follow your planned program for losing weight, which means that you will reach your goal faster.

How it works?

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High-intensity workouts force your body to constantly switch between aerobic and anaerobic activities.

During the moderate phase, your body works under aerobic conditions, using oxygen for energy. But as soon as you dramatically increase the intensity for a short period of time, your body needs much more energy than can be taken from supplemental oxygen, so your body switches to the anaerobic mode, using carbohydrates and fats as energy.

Anaerobic regimen cannot last for very long: the pace of the training drops and the return to aerobic activity goes back. This gives the body the opportunity to recover and get rid of the metabolic waste of your muscles before the time comes for a new speed interval.

Recovery

Another factor that sets a high intensity interval training method is the recovery period. In the usual interval training, there is a big difference between the intervals, so even after very intense loads, recovery is quite easy. For example, a runner runs a sprint and then just walks or even stops completely.

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In high-intensity interval training, you use active recovery, which means that you will move at a moderate pace during the “rest” phase. This means that after the sprint, you continue to work at your normal pace until it is time for a new breakthrough.

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This prevents the body from a full recovery and keeps the heart rate higher, allowing you to significantly shredz athletes on steroids increase the amount of calories expended.

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Security

Of course, the high intensity interval training method involves some risk. To reduce it, you should not train in this way more than twice a week, keeping at least one day of rest between sessions. Begin to engage gradually, over time, lengthening the intensive intervals with increasing fitness.

To monitor heart rate, use a heart rate monitor to make sure that your heart rate never rises above the maximum (heart rate Introduction to Natural Bodybuilding – Big 4 Lax max = 220 is your age). If you are new or have a chronic illness, consult your doctor before starting any intensive interval training.

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Interval training program for weight loss

0. Start with a warm-up on a bicycle or walk for 5 to 10 minutes with a heart rate of between 60-75% of your maximum. If you are new to interval training, then start with short periods of high activity of 30 seconds.

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1. Free up some space and prepare 3 or 5 kg dumbbells. Perform each of the five intervals in sequence, and then repeat the cycle a total of 2 to 3 times. Start with squats. Make sure your knees and toes are pointing forward when you are squatting. Looking down to control the placement of your feet, do 10 to 15 squats. Then, within 30 seconds, perform jumping jumps at the fastest, but convenient pace for you. After that, lower your pulse level with a 30 second walk in place.

2. Take the dumbbells in your hands, feet shoulder-width apart. Performing 10 – 15 repetitions, consistently bend your arms on the biceps, push the dumbbells up for the shoulders and push the dumbbells from behind the head for the triceps. This is followed by a 30 second run in place at the maximum and 30 seconds of alternate climbs on a step platform at a moderate pace.

3. Start the next interval with pushups. Focusing on your knees or placing your palms on a hill, perform 8 to 10 repetitions, and then move on to 30 seconds of jumping rope. Walking in place for 30 seconds will allow you to reduce your heart rate.

4. While holding the dumbbells, lean forward slightly and begin to perform 10 to 15 successive dumbbell-like dumbbells to the body until the bent arms at the elbows are pointing up. Then jump left and right for 30 seconds to increase heart rate. To recover, follow the steps to the step platform with moderate intensity for another 30 seconds.

5. For the last interval, lie down on the training mat. Slowly, feeling the tension of the abdominal muscles, lift straight legs up to the ceiling, tearing the buttocks off the floor. Then proceed to 30 seconds of intense jumps with turns of the body, keeping your hands parallel to the floor.

Take a 60 – 90 second recovery period to reduce your heart rate. When you’re ready, try a few more cycles, starting with the first one.

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