Fragmentary or interval run develops endurance, strengthens the cardiovascular system, promotes disposal of excess weight. Alternation of the modes of loading is characteristic of it. In other words, one piece of the distance is run at quiet pace, another – in the accelerated mode.
Instruction
1. Fragmentary run promotes combustion of fat. They can be engaged on the street if of course weather conditions allow. In the absence of such opportunity it is possible to train on the racetrack in the gym – this option won't be worse than the first at all. Allocate several types of this run: interval sprint, repeated run, pace running.
2. The interval sprint develops endurance, and also helps to improve high-speed indicators. The essence of this version is that all racetrack is divided into pieces which part is run slowly, and the part – as fast as possible. Everyone determines length of pieces for itself(himself). At the initial stages it is possible to be limited to short distances on 100-200 m, gradually increasing their extent. The number of repetitions also has to be determined by the feelings.
3. Long distances in 1-4 km are characteristic of repeated run. The piece are run with the full vykladyvaniye. Then time for restoration of breath and the rhythm of heart approximately to 120 beats/min is given. The following distance is overcome in the accelerated mode too.
4. The essence of pace running consists in overcoming big distances at high speeds. At the same time each subsequent piece has to be run quicker than previous. In breaks between distances time for rest is given. This kind of interval run is endurance, exhausting, but very effective in respect of improvement.
5. Fragmentary or interval run provides heart with increased load, contributes to its development and adaptation to the new strengthened mode. It allows to strengthen all organism in general. Besides, expense of the large amount of energy promotes combustion of excess fat. Nevertheless, it is important to know that the organism has to be prepared for similar intensive loadings.
6. It is recommended to begin trainings with classical run on long distances with gradual increase in distance and speed of run. It is worth starting interval run only after the organism to adapt without problems to overcome big distances at good speeds.
7. At the end of the training it is undesirable to dump speed sharply. It is better to pass gradually to jogging, to calm breath and only after that to switch to the step. Observance of simple rules of the training allows to improve health quickly.