Tips and tricks to maximize interval training so that the body is slim & bull; hello healthy

Have you been on a strict diet but haven't lost weight? Limiting the portion of food is not enough, you know! You also have to exercise for a diet if you want maximum results. Well, this sport is not only proven to make you stay young, but also turns out to be good for strengthening muscles without spending hours. Even though it is done in a short time, the results are equivalent to sports training in general. Introducing, interval training. The following is an explanation and tips for getting started for beginners.

What is interval training?

Interval training itself is a type of exercise that combines short, high-intensity, repetitive exercises, which are then gradually followed by a longer duration of exercise to recuperate. For example, run as fast as you can in one minute and walk for two minutes. Repeat continuously for five repetitions for a total of 15 minutes of running. You can do this interval training with other training methods, including running, swimming, cycling, and aerobics.

Interval training has a big impact on the body, especially joints to the function of other organs such as the heart. This exercise is safe for both experienced people (such as athletes) and beginners. Both also benefit from doing interval training.

What do you get by doing interval training?

Burn calories and fat. A study reports that doing 15 minutes of interval training burns more calories than doing treadmill for an hour. If you regularly and consistently exercise at high intensity, it will increase the body's capacity to train harder, so the more calories you will burn. Even if you increase the intensity of your workout for only a few minutes. Your calories and fat will still burn after 24 hours of doing this exercise.
Increase aerobic capacity and endurance. As your body fitness improves. You will be able to exercise longer or at a higher intensity.
Increase metabolism. American College of Sports and Medicine says that interval training helps you get more oxygen. The excess amount of oxygen obtained helps increase your metabolic rate from about 90 minutes to 144 minutes after an interval training session. Thus the increase in metabolism helps burn more calories at a faster rate.
No special equipment required
In terms of time and place it is more efficient
Healthier heart

Tips for doing interval training

1. Select the type of exercise you like

If you don't like running, then don't include running in your interval training routine. Forcing your workout into a routine you don't like will make you give up quickly and not enjoy the process. Choose the type of exercise that you enjoy and according to the arrangement of the exercises. You can also do non-traditional types of exercise. For example, do a burpee for 30-60 seconds then run for 60 seconds before starting again. You can also combine various interval training.

2. Give your body adequate nutrition

Even if your goal of doing interval training is to burn fat, don't start interval training on an empty stomach. Interval training requires sufficient energy and optimal performance. So before you start interval training, you should eat first. You will need protein and fast-digesting carbohydrates to provide energy to your muscles as well as to recover. Keep your fat intake minimal before exercise, because fat slows down the digestive process. Also make sure you are optimally hydrated throughout the day.

3. Just relax

Don't push yourself too hard to do interval training if your body feels claustrophobic. Instead, do steady, low-intensity exercise or just rest first. Because doing interval training when tired will reduce the quality of the exercise so that it doesn't get the desired benefits. For beginners, it is advisable to start training with just one session per week. However, if you are used to doing interval training, do it one to three times a week. In order to get maximum results, you need to keep the duration around 10-20 minutes only.

Choice of interval training types to burn more calories

Cycling

Cycling is a low impact exercise in accelerating your heart rate. Start cycling at a pace that is slow and comfortable to you. Increase your cycling speed for 1 minute and 30 seconds. Increase the intensity, then pedal the bike as fast as possible for 45 seconds. Get back to your first pace. Repeat these steps and attempt to cycle for 20 minutes, gradually increasing your time and speed.

Tabata method

This method is named Tabata after a Japanese researcher found that interval training can increase your energy intensity. To begin with this method, stand with your feet slightly wider than your hips. With your chest lifted, squat until your thighs are almost parallel to the floor, lifting your arms forward. Hold your weight on your heels. Do this exercise for 20 seconds and rest for 10 seconds then repeat eight times.

Burpees

The way to do this starts with standing. Then squat down and place your hands on the floor. Kick your leg back as if in position push-ups . Keep your hands firmly on the floor for support. Lower your chest to perform push-ups . Raise your chest back up. Pull your leg back to its original position. Stand up, and then jump into the air while clapping your hands above your head. Repeat 15 times to complete one set. If you are a beginner or not in great shape, start with 5 burpees in a row.