Interval running for weight loss: results and program for beginners

Many people strive to monitor their figure; both women and men do this. For women, losing weight is a natural task; men take care of their bodies less often, but still everyone wants to be in shape and attract the gaze of the opposite sex.

In order to lose weight, there are a large number of different methods with which more than 30% of the Internet is clogged. Some people try to follow all sorts of diets, some drink green tea to lose weight, there are people who try to fast.

Well, the most effective method, which unfortunately is used less often than others, is playing sports. You can take up any kind of professional sport or join a fitness room, or you can just exercise in the fresh air, for free. There are various ways of running to lose weight, one of them is interval running.

Interval running for weight loss - training program (table)

The desire to say goodbye to extra pounds motivates us to action. Sometimes the experience of physical activity has a negative impact on the figure: muscles grow, and accumulated fat does not want to leave its favorite places. In order for training to please you with the results achieved, you need to approach the matter professionally and study the recommendations before starting them. If you choose running as a means of losing weight, pay attention to interval training, which will help you quickly achieve the desired result.

Training Options

An individual exercise plan should be developed taking into account the characteristics of the body, the weight of the athlete, his physical fitness and health status. As a basic example, there are two types of training: classical and progressive.

The first option requires a warm-up, followed by a period of medium pace, when the athlete’s speed does not exceed 5 km/h, lasting 2 minutes. It is replaced by a segment at an intense pace, when the speed increases to 10 km/h, but the duration decreases to one minute. The end of the workout is a cool down.

Its duration and the duration of the warm-up are at least 5 minutes. This is required to warm up the muscles before starting the exercise and reduce the likelihood of injury after completing the exercise.

The progressive type differs from the traditional one in that with each new intense stage of load the speed increases. All other indicators remain the same.

It should be borne in mind that the use of the interval method requires greater endurance from the athlete and is associated with increased loads, so the use of this method for beginners is not advisable.

The maximum duration of a stage allowed for high intensity training is 2 minutes. A long duration will lead to a significant increase in load and may not have the best effect on the athlete’s health.

Why you should choose interval running for weight loss

Losing weight is a process that requires a systematic approach. Fat begins to be broken down only after 45 minutes of running, and sometimes even later. Rapid consumption of glycogen and a decrease in fat reserves is possible if the load on the body becomes extreme. Interval running will provide it to us. The essence of the technique is that you will need to run at different intervals with different intensities. For example, we jog for 150 meters, and the next 150 meters with the maximum acceleration that you are capable of. For the next 150 meters the body will recover, the next interval will be intense again. Intervals can be measured by distance, or by time. Such an alternation will be an artificial shock for the body, aimed at accelerating metabolism and reducing fat reserves.

What effect does interval running have on the body?

Interval running is extremely popular among both active lifestyle enthusiasts and professional athletes. This is a very energy-intensive exercise. During such running, fats are directly broken down and used as energy.

Comparison: during normal running, direct fat breakdown begins only after 45-50 minutes of continuous exercise.

Why is this happening? During jogging, glycogen is used as an energy source. This continues until glycogen reserves become below normal. And only after this the body switches to an alternative source of energy - fats.

During interval running, the body experiences near maximum load. Heart rate (heart rate) reaches 60-80% of the maximum allowable. At the same time, a large consumption of oxygen occurs, resulting in oxygen starvation. All this puts stress on the body. It uses all available sources as energy. Since fats are the most energy-dense nutrients, the body uses them as energy.

Interval running programs - table

Running outdoors is healthier than running indoors. If you choose a park or square for jogging, then additional advantages will be clean and oxygen-rich air and rough terrain, which will increase the load. The flat surface of the treadmill will be an assistant for beginner athletes and those who have not exercised for a long time. The training will consist of the following stages:

• Warm up - fast walking (2 minutes), calm running (2 minutes);
• Intervals - 1-2 minutes intense running, 2 minutes calm running;
• The end of the workout is 2 minutes of quiet running, then 2 minutes of walking with exercises to restore breathing.

All stages of training are important and should not be skipped, especially if you are a beginner. For the first lessons, two or three intervals will be enough. Please note that the maximum effect will be achieved only if you run at the limit of your capabilities in areas with intense load. Interval running is not alternating walking and running, it is alternating the load on the body. A heart rate monitor will help you determine the quality of your workout. Naturally, with continued training, your heart muscle, and the whole body, will gradually get used to it. In order not to lose the effectiveness of the exercises, their intensity will have to be gradually increased.

The next option for interval running is suitable for the gym. You will need a treadmill that can be programmed to run at a programmable intensity. The training stages will remain the same, but in this case you will be able to clearly control the size and intensity of the intervals and even find out the number of calories lost.

The easiest option for interval running is to train at home. Run in place. Its effectiveness can be debated, but if there are no other options, it will also be an excellent metabolism booster and will promote weight loss. To increase the load during an intense interval, you can run with your knees high or sweep your shins back.

Effect on the body and rules of running

Advantages:

1. Running interval training helps you burn more calories compared to steady running.
2. Strengthens muscles, including gluteal and calf muscles.
3. Helps improve the cardiovascular system.
4. Develops endurance.
5. Interval running for weight loss can be done both outdoors and on a treadmill.

Contraindications:

Of course, the advantages are pleasing to the ear, but there are a number of contraindications under which you will not be able to engage in this sport.

1. Injuries of the spine, joints.
2. Phlebeurysm.
3. Diseases of the heart and blood vessels.

Basic rules and recommendations

1. Classes include 5-15 cycles. One cycle can last from 6 minutes to two hours.
2. It is necessary to warm up, warming up the muscles as much as possible. Do the warm-up twice: the first before running, the second after running.
3. Running like this 3 times a week is enough, don’t overdo it.
4. Eating before exercise is a must, eat two hours before exercise.
5. Breathing should be uniform when running; if it gets confused, then slow down.
6. To avoid being distracted by extraneous noise, run to pleasant, positive music.
7. The place for training may vary, but if possible, give preference to a forest or park with a lot of plantings around. The abundance of fresh air has a beneficial effect on the body.
8. Eat healthy if you want your workout to work.

Program

The place has been chosen, the sneakers have been purchased, you are ready to actively lose weight. It's time to start an interval running program. A time table helps you visualize the process:

1. 800 m or 10 minutes we calmly run and accelerate the blood in the muscles;

1. you need to run one minute or 200 meters, as if to get your favorite cookie before closing the store (very quickly);

1. 400 meters or three minutes we restore our breathing and continue running at a moderate pace.

1. within a minute we rush like a jaguar;

1. We repeat the sequence of actions up to several times (depending on how you feel and your strength).

Remember: be sure to warm up after finishing any exercise. This allows you to improve the elasticity of tissues, stretch your muscles well to avoid hellish morning torment.

Types of fat burning training

Running isn't the only option for interval training. Fitness clubs also practice other activities that allow you to achieve equally high results. The principle remains unchanged - you need to alternate the intensity of the load - high and calm.

Workout

Fat burning training will look like this: you need to do quick deep push-ups or pull-ups for 10 seconds, then move on to an easier exercise that can be done without haste. For example, regular squats. The good thing about this technique is that it requires no space or equipment. You can practice effectively even in a one-room apartment.

Tabata system

Another mega-effective way to immediately say goodbye to subcutaneous fat. The point is to perform a certain exercise at an accelerated pace for 20 seconds. Its choice is a separate topic; it should involve as many muscles as possible. The following variations are suitable:

• squatting with legs moving to the side (or jumping);
• burpees;
• twisting;
• horizontal running on a chair (or vertically in place, with the shin overlapping);
• "swimmer";
• jumping rope.

After completing it, a rest phase begins (10 seconds), at this moment it is recommended to walk - do not stand motionless. There should be at least 8 such repetitions. The workout takes 4 minutes. Much more effective than regular jogging, isn’t it?

Exercise bike

This is the most comfortable and simplest method. You just need to pedal, switching modes in time. The scheme is simple:

• 4 minutes work at a pleasant pace, putting in 50% of your maximum effort;
• 2 minutes. - acceleration, you can add an option that simulates the terrain.

A lesson is considered productive if it lasts about half an hour.

Keeping a workout diary

The use of the interval training method helps to obtain qualitative growth in the training process, since as the exercises are performed, it is possible to regulate and change the speed at the moment of intense and medium pace, select the required number of intervals and their duration.

But to achieve the necessary positive result, it is important to clearly monitor the entire process in order to initially decide how and when to change the necessary indicators.

This is why it is necessary to keep a training diary, where all changes in the training regime are recorded. It is also not recommended to change two indicators at the same time. This can lead to the fact that the body is simply not prepared for such changes and will fail. When developing a program of individual lessons, it is important to gradually increase the load.

Keeping a diary involves entering all important indicators into it. Additionally, you can enter related parameters, which also change over time. If the goal of the training is weight loss, then the athlete’s weight and waist circumference are recorded in the diary.

Entering the necessary information will not require a long time from the student, but will provide significant assistance in achieving the correct result with the least harm to the body.

How to exercise on a treadmill for weight loss?

Before starting sports, you need to carefully study the existing requirements for preparing the body to withstand the corresponding loads.

To do this, first of all, you must adhere to the following rules:

• maintain a balanced diet;
• maintain intervals between sessions;
• calculate individual speed;
• carry out regular pulse monitoring;
• devote yourself completely to your exercises, ensuring sufficient load on the leg muscles.

An experienced coach will tell you how best to set your schedule, the order of strength training, and the duration of the race. There are several types of programs for different classes of physical fitness - for beginners, intermediate athletes, professional athletes.