Interval run: advantage and harm, program

Many people want to lose weight, keep shape or just like to play sports. Quite often among types of occupations they choose interval run which promotes fast dumping of weight and growth of muscles. But effectively to use run, it is necessary to learn how it is correct to run what pluses exist and whether there are contraindications.

What is interval run

Interval run is the physical activity based on sharp change of intensity: one site needs to be run slowly and at quiet speed, and after, without interruption, to replace it high intensity with high speed, and so serially. It is considered that such type of a training is better than others helps to get rid of excess fat quickly.

Whether you know? Usain Bolt in 2008 ran a distance in 100 m for 9.69 with and set a world record.

The secret of such training is that at fast run the organism starts process of the accelerated metabolism and directly burning of calories. But when after fast speed we reduce it, these processes continue to function so as if it is high intensity. Respectively, if to alternate fast and slow rates, then the organism will think that it was the long intensive training, and will spend more calories, than at usual jogging.

At such occupations fat leaves evenly all body therefore if you want to pump up separate parts of a body, it is necessary to use other sport.

Learn how to make warm-up before run.

Advantage and contraindications

The popularity of this sport is based on a large amount of advantages which attract people. The most significant pluses of interval run are such:

1. For the short period it is possible to spend more calories, than during the long training.
2. Does not demand big expenses of time. Today not everyone can spend even hour for trainings therefore it is very convenient.
3. Does not demand special equipment or the equipment.
4. Does not demand the special place — it is possible to be run both near the house, and near office, in the park or other any place.
5. Improves work of heart. Many people have heart diseases which bear in themselves big danger with age. Such occupations strengthen muscles and create prevention of various diseases.
6. Is suitable for combustion of fat and promotes emergence of a relief. Often diets lead to loss not only fat, but also the muscle bulk which, on the contrary, wants to be increased and kept. Unlike diets, run removes only undesirable fat.

Certainly, there are also contraindications at which it is necessary to avoid such loadings. It is connected with the fact that the body has some kind of stress therefore to it it is better to be ready. Preparation can be made in advance, having spent several weeks for ordinary trainings.

Important! Before a course of intensive run it is recommended to consult the doctor to avoid an overstrain and injuries of muscles.

However there are cases when it is impossible to do this sport absolutely:

1. Flat-footedness. Such trainings can worsen course of this illness only.
2. Injuries of muscles and the period of rehabilitation after them. At injury of a part of the body it is necessary to allow it to be restored completely before starting new loadings.
3. Sharp heart troubles. As run is very intensive, at sharp heart troubles for it there is too big loading which can lead to pain.
4. Diseases of a backbone and problem with joints. In such cases it is recommended to be engaged in LFK, such types of occupations as yoga and Pilates. Run is contraindicated.

If you have no specified illnesses, then interval run will be very useful to an organism at regular performance and correctly made schedule of occupations.

It will be useful for you to esteem how correctly and quickly to run.

Versions

There are several types of interval run, depending on a distance, intensity, speed and other indicators.

Repeated run

The repeated look is long runnings on 1-1.5 km at the maximum speed. When breath and forces already on a limit, speed it is necessary to lower and run at a low speed. Then to repeat everything. This look trains first of all anaerobic endurance and is suitable for athletes on average and long runnings more.

Interval sprint

The interval sprint is a training with alternation of intensity on short distances. For example, a running on 100 m fast speed, after — 100 m slow. Alternation provides metabolism acceleration, weight reduction and manifestation of a relief of muscles. This look can be applied also on the racetrack, exposing the necessary speed and intensity eventually.

Important! At the wrong technology of run the cellulitis not only does not leave, and on the contrary becomes more obvious because of accumulation of free radicals during the wearisome trainings.

Tempo run

The tempo option is considered one of the most difficult as at it it is necessary not to reduce, and on the contrary to gather speed. Such running can be incontinuous on time, but also is extremely effective and trains endurance. A certain distance, for example 1 km can be the scheme of a training at such run, and at each subsequent training it is desirable to reduce time of passing of this distance.

Whether you know? In 1961 the farmer Cliff Young won a marathon on which he ran more than 5 days. Its secret was that professional athletes did long stops on a dream and food, and the farmer grazed sheep and got used to eat a little during this period.

Rules and principles

There are several rules to which it is necessary to adhere at occupations interval run to avoid injuries and overfatigue:

1. To consult with the doctor about absence of diseases at which run is contraindicated.
2. To hold preparatory trainings. As this type of run very heavy, an organism it is necessary to prepare for it previously.
3. It is obligatory to do warm-up before trainings.

Also for the correct performance it is necessary to observe some principles by which it is necessary to alternate circles:

1. On distance. It is necessary to consider the sizes of the place in which there takes place the training. For example: at stadium with a circle of 400 m it is possible to apply such scheme: fast run — 400 m, slow — 800 m, fast — 800 m, slow — 400 m.
2. On time. It is necessary to use special mobile programs which measure the speed and time of occupations. For example: fast — 2 min., slow — 3 min., fast — 3 min., slow — 4 min., fast — 3 min., slow — 2 min.

The distance and time can vary depending on the place, intensity and the purpose of trainings.

Program of trainings

To hold a full-fledged training, it is necessary to make the program of occupations, or to run according to already ready plan.

Read also what muscles work during run.

It is necessary to train gradually and not to overload an organism. Most often programs exist in the form of convenient tables.

For beginners

For more experienced athletes

So, it is possible to draw a conclusion that interval run is a convenient way of a training as for weight loss, and keeping fit. There are rules which it is necessary to adhere also to a contraindication. And for improvement of results are recommended consultation at the doctor and drawing up the program by the trainer.