Many of people tend to follow their figure, both women and men are engaged in this. For women, losing weight is a natural task, males take care of their bodies less often, but still everyone wants to be in shape and attract the views of the opposite sex.
In order to lose weight, there are a wide variety of methods that clog more than 30% of the Internet. Someone is trying to follow all kinds of diets, someone is drinking green tea for weight loss, there are people who are trying to starve.
Well, the most effective method, which, unfortunately, is used less often than others, is sports. You can do whatever professional sports or sign up for a fitness room, or you can just exercise in the fresh air, for free. There are various ways of running for weight loss, one of them is interval running.
What is interval running
During interval running, light and heavy loads alternate, with a set amount of time for each interval. Thanks to the aerobic threshold, which is reached during interval running, the body takes energy not from carbohydrates, but from fat, which allows you to quickly and effectively lose weight.
But in the process of constant training, the body will get used to it and begin to draw energy from carbohydrates. It's not scary, because by that time, the person will lose weight significantly. Interval running is divided into stages that differ in the pace of running, each stage lasts from 2 to 30 minutes, depending on the preparation of the person.
Important. At the beginning and at the end of your workout, you should definitely do a warm-up.
At the beginning of training, when the body is not yet accustomed to interval running, less time is spent on heavy loads than on light ones. Once the body gets used to it, the time for both stages should be identical.
A few rules to follow when doing interval running
- For interval running, you need to have a stopwatch and heart rate monitor with you.
- To run was more fun and easier. It is worth taking a player with rhythmic music with you. It is better not to use rock and music for relaxation, although this is the business of every person.
- You shouldn't run too fast. In the process of running, there should be normal breathing, the running person should speak calmly without gasping for breath. Breathing should be like this: 2 steps inhale, 3 steps exhale.
- You cannot run on an empty stomach, but running immediately after eating is also contraindicated. Therefore, the ideal option is to go to workout two hours after a meal.
- You need to run 3 times a day, on other days you can relax or run at an easy pace.
- Take a refreshing shower after your workout.
Why Interval Running
The main task of interval running is to quickly prepare the body for intense exertion. It is often needed by people involved in professional running in order to show their best results in competitions. Also, this running option has proven itself well for weight loss.
It is worth starting interval running with light loads and normal breaks between intervals. Further, when the body adapts, it is worth increasing the load, and reducing the time allotted for rest.
Experienced trainers recommend doing such a run for no more than a month. Next, you should go to a regular, tempo run.
Who is interval running for?
Interval jogging is more suitable for people who have jogging experience. It is best to switch to interval jogging after a year of regular jogging. Since interval running involves a load on the heart and blood vessels, it will be difficult and dangerous for an unprepared person to do it.
In addition, the runner's speed should be at least 6 and a half minutes per kilometer, if less interval jogging is not worth doing. If a person meets these criteria, then interval running is suitable for him. Interval jogging is certainly very useful, but in order for it to help you effectively lose weight, you need to reduce the calorie content of the food you eat.
Who shouldn't run interval jogging
Of course, there are many useful properties of intense running, for example:
- Fat is burned.
- The muscles are strengthened.
- Slags are removed from the body.
- Oxygenation of tissues.
- Endurance develops.
- Decreased appetite.
- The mood improves.
Unfortunately, not everyone can do such intense workouts. If a person has ailments associated with heart or spine disease, then it is better not to engage in interval jogging, but choose for yourself that it would not be otherwise. If there were no illnesses, but pains occur in the heart area during jogging, then you should not run in this way.
Important. In any case, it is best to consult a doctor before starting intense training.
Interval Running Principles
Before starting a workout, you need to warm up well by completing a standard set of exercises that everyone probably remembers from physical education lessons.
You can also run for 5-10 minutes at an easy pace. After that, you should start your main workout, interval running. You can run at intervals according to two principles, depending on the circumstances and the person's desire.
By time
This method is for people who have no idea about the length of the route they cover. For this method, it will be enough to have a watch or a stopwatch with you.
This method is carried out as follows:
- A minute of acceleration.
- Two minutes of rest.
- Two minutes of acceleration.
- Three minutes rest.
- Three minutes of acceleration.
- Three minutes of rest.
- Two minutes of acceleration
- One minute of rest.
- One minute of acceleration.
- One minute of rest.
By distance
This method is for people who know how far they travel. For example, in a stadium where the footage of the circles is calculated.
This method is carried out according to the following scheme:
- One circle acceleration.
- One circle rest.
- Two circles of acceleration.
- One circle rest.
- Two circles of acceleration.
- Two laps rest.
- One lap of acceleration.
- Two laps rest.
You can also do this:
- 400 meters of acceleration.
- 800 rest.
- 800 acceleration.
- 400 rest.
- 800 acceleration.
- 800 rest.
- 400 acceleration.
- 800 rest.
The number of meters or laps may vary depending on the training of the athlete. The main thing is that their ratio and order do not change.
How to choose running speed for weight loss
If the goal of jogging is to lose weight, then you don't need to run too fast. Speed running is more suitable if the goal of the exercise is to develop the speed and endurance of the body.
In addition, a fast run can draw energy not only from the breakdown of fat, but from the runner's muscles, and they are a good helper in the fight against fat folds.
The speed is selected as follows:
- If a person is not prepared at all: then it is better to start with a brisk walk.
- Initial training (6-12 months training): a speed of 5-6 km / h at maximum load is suitable.
- Average level (1-1.5 years of training): 7-9 km / h at maximum load.
- High level (2-3 years of running): recommended speed 9-12 km / h. Even well-trained athletes should not run very fast, no more than 12 km / h
Following these rules, each person, depending on their training, can choose the optimal speed for an intense run for weight loss.
Weight Loss Workout Programs
There are various programs to lose weight with interval jogging, some of them are presented below:
First program
| A WEEK | MON | VT | Wed | Th | PT | Sat | Sun |
| 1 | 10 cycles 1 min run 2.5 walk | 25 walking | 10 cycles 1 min run 2.5 walk | 25 walking | 10 cycles 1 min run 2.5 walk | 10 cycles 1 min run 2.5 walk | Recreation. |
| 2 | 10 cycles 2 min run 1.5 walk | 25 walking | 7 cycles 3 min run 1.5 walk | 25 walking | 6 cycles 4 min run 1.5 walk | 6 cycles 4 min run 1.5 walk | recreation |
| 3 | 6 cycles 4 min run, 1m walk | 30 min walk | 6 cycles 4 min run, 1m walk | 30 min walk | 4 cycles 6 min run, 1m walk | 4 cycles 6 min run, 1m walk | recreation |
| 4 | 8 min run. | 30 min walk | 3 cycles 1.5 min walk 9 min run | 30 min walk | 10 min run 1.5 min walk 2 cycles 8 min run | 11 min run 1 min walk 2 cycles 8 min run | recreation |
Second program
| Day. | Beginners. | Prepared. |
| 1 | Additional training (cycling, light running) | 30 minutes of running at an average pace. |
| 2 | Interval treadmill running. | Interval treadmill running. |
| 3 | Recreation. | Recreation. |
| 4 | Run up the slope. | 30 minutes of running at an average pace. |
| 5 | Additional training (cycling, light running) | Run up the slope. |
| 6 | 25 minutes interval running. | 60 minutes of running at an average pace. |
| 7 | Recreation. | Recreation. |
Third program
This program serves to lose weight and at the same time to increase the body's endurance for intense running, taking into account training 3 times a week.
| a week | Run and rest minutes plan | Duration in minutes |
| 1 | A minute of running, two rest | 21 |
| 2 | Two runs, two rests. | 20 |
| 3 | Three runs, two rests | 20 |
| 4 | 5 min run, 90 sec rest | 21 |
| 5 | 6 min run, 90 rest. | 20 |
| 6 | 8 min run, 90 sec rest | 18 |
| 7 | 10 minutes, 90 seconds rest | 23 |
| 8 | 12 min run, 2 rests | 21 |
| 9 | 15 min run, 2 rests | 21 |
| 10 | 25 min run | 20 |
Interval jogging reviews for weight loss
Intense jogging is good for losing weight, I advise everyone.
Michael
I put on a weight loss belt and start jogging. The belt + interval running gave the result in a month.
Evgeniya
I run for 5 minutes fast 5 minutes slowly. I think my program can be attributed to intense running.
Anton
Thanks to intense jogging, I feel like new, I lost 7 kg in a month.
Victor
And the doctor forbade me to do interval jogging, it turned out that I had hypertension.
Oleg
For those who cannot do interval jogging due to health conditions, jogging may be suitable. A friend of mine has been banned from heavy exercise due to dystonia, but she jogs every day.
Anyuta
For me, the main thing is to choose a good melody and comfortable sneakers.
Maria
I've been doing it for 3 weeks now, and I have significantly increased the result.
Love
As a child, the coach told me that for more than 4 weeks, you can't load yourself with such runs.
Mark
Thanks to interval jogging, the mood is positive every day.
Natalia
It is clear from this article that interval running is very beneficial for the human body. But in order to start training, you need to have experience in jogging and follow all the rules of interval running.
