Externally VIIT look as sharp and short (15-20 seconds) performance of one exercise, and then the same short rest periods. However, in what the secret why it is considered what VIIT promotes the zhiroszhiganiye much better, than classical kardio?
Theoretical justifications of the high-intensity interval training
It is a little theory. Power unit in the organism is ATP. At classical kardio loadings our stocks glucose in blood or the glycogen in mitochondrions of cages is oxidized and as a result we receive 38 molecules ATP which are spent when performing exercises on average or low pace. As soon as glucose and the glycogen ""reach a limit"", what we call the zhiroszhiganiye - oxidation of fatty acids from organism stocks begins.
At increase in intensity of the training there is the deficiency of the oxygen necessary for oxidation of glucose and the glycogen. In this situation there is other reaction - the organism carries out so-called anaerobic glycolysis. As a result we receive only two molecules ATP and lactatelactic acid which causes burning in muscles. However, to be fair we will note that there is no zhiroszhiganiye in this process! Logically there is the question - in what the secret viit? The first secret viit - effect of the dozhig (E.P.O.C - excess post exercise oxygen consuption). The second - increase in sensitivity to insulin.
The effect of the dozhig is the set of processes which arise in the organism upon termination of the training. At our organism quite long metabolic response to trainings - it can reach day. In this case, the organism consumes more oxygen and burns more calories. Such post-training effect remains only at anaerobic glycolysis.
Second ""secret"" viit works - increase in sensitivity of sensitivity of muscles to insulin. Insulin carries out the transport role in the organism - delivers glucose to cages therefore without it our organism can't normally exist, but also its large number also negatively affects our health - it promotes fat accumulation. At low sensitivity of fabrics to insulin glucose very hard arrives in the cage. At high sensitivity of fabrics to insulin this process we are facilitated. If to consider process in figures, then in the first case for penetration of one molecule of glucose not less than 10 molecules have to ""approach"" the receptor, in the second case it is enough of three.
Features of interval trainings
One of ""consequences"" of interval trainings - increase in sensitivity of muscle tissue to insulin. It is important for us first of all because insulin normal functioning of cages requires less, so, it is less synthesized. The smaller amount of insulin in the organism promotes the improved zhiroszhiganiye.
Interval trainings have to be the most intensive - you do the greatest possible number of repetitions for the minimum period - it is the phase of anaerobic glycolysis, during the rest period the lactate is brought out of muscles.
In the classical kardio we surely watch pulse that it got to the zhiroszhiganiye zone. When carrying out viit it it isn't necessary to do.
One more considerable advantage viit - the training lasts quite not for long, usually to half an hour, including warm-up and the extension.
Viit - very hard trainings and they will go to those people who already have the certain physical training, both from the musculoskeletal system, and from the cardiovascular system.
Viit aren't recommended to those who adheres to the low-carbohydrate diet. And first of all because the interval training very strongly reduces glucose level in blood.