Method and features of the training sessions
With interval training, two types of polar loads are combined. Kind one - the phase of activity, consuming muscle energy. The second is the recovery phase, in which the energy resources consumed by the body are restored by the conversion of fats and carbohydrates. When the loads alternate, the person is first dealt with very intensely, then for a while his pace slows down, and only then again rises, etc. Experts calculate that interval training is not just much more effective than simple running, it has a beneficial effect on the cardiovascular system and allows you to work out the rest muscles in a complex manner.
It is possible to fill in each phase of this exercise in different ways-everything depends on the goals you are pursuing, and personal preferences concerning the sport. For example, with the active phase, you can run, jumping on the road, jumping rope, practicing on the step, riding a stationary bike, energetic dancing, jogging on the bottom of the pool, etc. And during the reconstruction phase, when the forces are squandered, you can engage in attacks, push-ups, simple sit-ups or with a body-bar, exercises with dumbbells, twisting the presses etc. After class, you should relax a little and start all over again.
What are the advantages of interval training?
The advantage of this type of training, except for the high-effect, is mainly that the body does not get used to some individual exercises, which means providing the full load with the whole body. Among other things, this diversifies the training process, a person becomes hardy, can afford to burn a huge amount of kilocalories.
During one interval training, an ordinary person, the distinction from a professional athlete supervised by a trainer, must perform from 5 to 10 intervals in each kind of load. Depending on how a person is physically prepared, the duration of all the intervals can be called, but the main thing is that the initial phase of the intensive phase is shorter than the restorative, during which the muscles can be saturated with oxygen, the cardiac rhythm goes back to normal, and the lactic acid that forms in the muscles breaks down. The further duration of the active phase can gradually increase, and shorten during the recovery period.
In the future, a gradual transition to longer periods of time in the active phase with short recovery periods is possible, which in general will make it possible to work with the greatest intensity.
Interval training is optimal for a person who wants to achieve maximum effect in a short time - to tighten their body or throw off excess weight.
However, it is not intended for permanent studies, the best option is alternation - four weeks of training sessions, and this is the same amount of training as usual.
Hypoxic training with intervals
To various types of physical training, you can add an effective addition. Scientific experts believe that this is one of the modern developments called hypoxic training. It is capable of increasing the body's resistance to external factors, hindering aging, increasing tone. It is used both for preventive and therapeutic purposes. In addition, training does not give side effects, it is not considered a medical treatment and doping, it can be practiced by athletes before the beginning of responsible competitions in order to increase endurance.
The essence of these exercises, which are also called hypoxic therapeutic treatment, is that the person is offered alternating oxygen inhalation with respect to the oxygen content, similar to the mountain air, and then the usual, habitual for him.
In humans, in response to a change in the concentration of oxygen in the air that it inhales, there are changes in the better direction in the cardiovascular, respiratory, and nervous systems. When short-term oxygen deficiency is formed, it stimulates protective mechanisms, relaxes smooth muscles, and improves microcirculation of blood - all this has a relaxing effect.
The cycle of training is recommended in the presence of chronic diseases - with asthma, bronchitis, pyelonephritis, cystitis, peptic ulcer, diabetes mellitus and many other ailments. This helps women when menstrual cycle breaks down, climacteric syndrome manifests, and in men restores erectile function. In our time, a very common phenomenon is insomnia, obesity, depression - all of this can be normalized by interval hypoxic training. In plastic surgery, this method is used to reduce emotional and painful stresses, accelerate healing and reduce the likelihood of complications after surgery. In addition, the course helps to reduce the allergic reaction, cure eczema, psoriasis and acne in people of any age.
One course for prevention, on average, can be 10, and 20 procedures, and the treatment can be very long, but it should only be supervised by qualified specialists.
Until recently, professional equipment was very expensive, so treatment of this kind was carried out only by special medical centers. However, to date, developed hypoxicators of the latest type, which can be used at home. The price of them is about a thousand dollars - they do not require those. service and quite easy to use.