Interval training is a type of training that consists of alternating between periods of moderate to high intensity effort and rest, the duration of which can vary according to the exercise performed and the person's objective. It is important that interval training is done under the supervision of an instructor so that heart rate and training intensity are maintained, in addition to preventing injuries.
Interval training is a great strategy to increase metabolism and accelerate the fat burning process, decreasing the percentage of body fat, in addition to improving cardiorespiratory capacity and increasing oxygen uptake. It is recommended that these workouts be performed two to three times a week and that the person has an adequate diet so that the results can appear and be long lasting.
Types of interval training
Interval training can be applied in the external run or on the treadmill, bicycle and strength exercises, it is important to instruct the instructor to define the training zone, which corresponds to the intensity and heart rate that the person must reach and maintain during the exercise. exercise.
1. HIIT
HIIT, also called High Intensity Interval Training or High Intensity Interval Training , is a type of training widely used to speed up the metabolism and favor the burning of fat during and after physical activity. The exercises in which the HIIT protocol is applied must be performed at a high intensity in order to obtain the desired benefits.
Most of the time, HIIT is applied in bicycle and running training and consists of performing the exercise at high intensity for about 30 seconds to 1 minute, according to 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 able to be applied in aerobic exercises, HIIT training can also be included in weight training exercises.
2. Tabata
Tabata training is a type of HIIT and lasts about 4 minutes, in which the person does the exercise at high intensity for 20 seconds and rests for 10 seconds, completing the 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.
