Interval training is characterized by alternating between periods of moderate to high intensity effort and rest, the duration of which may vary according to the exercise performed and the person’s objective.
Interval training can be applied to outdoor running or on the treadmill, bicycle and strength exercises, and the instructor’s guidance is important to define the training zone, which corresponds to the intensity and heart rate that the person must reach and maintain during the workout. exercise.
Furthermore, the guidance and supervision of an instructor is essential to ensure that training is carried out safely and injuries are prevented.
Main benefits
The main benefits of interval training are:
- Increase metabolism;
- Accelerate the fat burning process;
- Decrease the percentage of body fat;
- Improve cardiorespiratory capacity;
- Increase oxygen uptake.
It is recommended that these workouts be carried out two to three times a week and that the person has an adequate diet so that the results can appear and last.
Types of interval training
The main types of interval training are:
1. HIIT
HIIT, also called High Intensity Interval Training or High Intensity Interval Training, is a type of training widely used to accelerate metabolism and promote fat burning during and after physical activity. The exercises in which the HIIT protocol is applied must be performed at high intensity to obtain the desired benefits.
Most of the time, HIIT is applied to cycling and running training and consists of performing the exercise at high intensity for around 30 seconds to 1 minute, depending on the person’s goal. After the effort time, the person must spend the same time at rest, which can be passive, that is, stopped, or active, in which the same movement is performed, but at a lower intensity.
In addition to being applied to aerobic exercises, HIIT training can also be included in bodybuilding exercises. See more about how to do HIIT.
2. Tabata
Tabata training is a type of HIIT that lasts about 4 minutes, in which the person does the exercise at high intensity for 20 seconds and rests for 10 seconds, completing a total time of 4 minutes of activity. Like HIIT, tabata can increase a person’s aerobic and anaerobic capacity, help maintain muscle mass and improve the cardiovascular system.
As it is a high-intensity training, it is recommended that it be done by people who have been practicing physical activity for a while and that it be done under the guidance of a physical education professional so that the benefits can be achieved. Check out some tabata exercises.
