Recently interval trainings become more and more popular and to it there is the variety of reasons. The interval training more energy-intensive, than classical kardio, interval trainings promote faster acquisition of the relief of muscles.
Advantages of interval trainings
Besides two main advantages which we called higher VIIT have also other advantages:
- significant growth in aerobic and anaerobic indicators (endurance and muscle bulk);
- reduction of the fat layer at minimal risk to lose muscles;
- increase in sensitivity to insulin;
- lowering of arterial pressure;
- normalization of level of cholesterol.
Especially It should be notedIt should be noted that when holding high-intensity interval trainings the hypersensibility to insulin allows to use carbohydrates as energy sources, but not to lay them in store. VIIT is the and power training and kardio and allocating for occupations literally 15 minutes three times a week, you will achieve surprising result!
Example of the interval training
The first what we will pay attention to - warm-up. Be surely well warmed before the training to avoid injuries. The offered training belongs to the Tabata system which is the special case of VIIT. All program is calculated for only 4 minutes. This time is divided into intervals - them 8. In intervals we work 20 seconds and 10 seconds we have a rest.
- Intensive, fast. Remember that you have only 20 seconds and you have to give all the best on full.
- Push-ups. At first it will be heavy to you to do classical push-ups with straight legs, they can be replaced with push-ups from knees, but at the same time you make the maximum range and as the bigger number of repetitions is possible.
- Exercise on the press: SP - lying on the back with the bent legs, we raise the upper body, at the same time we part knees and we touch by fingers of hands feet.
- Jumping Jack.
We repeat exercises two circles. At the end of the training surely we do the extension!
As an alternative you can use such exercises as: lunges in the jump, jumps in the level, squats with jumps and so on. The main condition - you have to carry out the maximum number of repetitions with the maximum range. "Collecting" for itself VIIT, you can paint trainings on each day of the week, for example, Monday - day of legs, Wednesday - exercises on hands, Friday - the case.