Interval training and its benefits
Many people are aim. The interval training of aerobic component, is a good tool to achieve this fat loss objective that we set, all accompanied by proper food.
What do we know for interval training?
Interval training is a type of aerobic training, whose fundamental axis is based on repetition determines type of work at high intensity (between 85% and 90% of the maximum heart rate). Although it is a training model that has been established in the world of sports for decades, it has been in recent years when it has acquired greater recognition. The latter has caused the sports sciences to have analyzed in depth, thus recognizing the multiple benefits of the same.
But what is the interval training methodology? In order to explain the methodology, it is fundamental in the first place to be clear about what this training consists of. As its name indicates, we are going to do this work for time intervals. In this way, we will differentiate two types of intervals, which will compose training:
- Medium intensity intervals (approximately 2 minutes) will be carried out)
- Maximum or elevated intensity intervals (approximately 1 minute) will be carried out)
The method in this way, a 20 -minute job will be composed. First we will select the type of aerobic exercise with which we are going to work. The first two minutes of work of this exercise will be carried out at a medium intensity, to subsequently increase to the maximum intensity and perform it for 1 minute. Once this interval is finished we will perform the 2 minutes at average intensity, and we will perform it successively until completing the 20 minutes. The interval training scheme would be as follows: 20 minutes of work, performing 2 minutes at an intensity of 65% -70%, followed by 1 minutes at an intensity of 90%.
What are the benefits of interval training?
This type of aerobic training can report us numerous benefits, as long as we do it in optimal conditions, and guided by a sports science professional. The benefits that interval training can give us are the following:
- Incrise of cardiac frecuency
- Increase in growth hormone
- Increase blood lactate production
- Increase blood glucose
- Reduction of lean fat percentages
- Increase the ability to oxidize and burn fat
- Improvement of basal blood pressure values (at rest)
- Increase oxygen consumption both during and after exercise (COPD)
- The oxidative capacity of the muscles to burn fat acids is increased
- Increase both aerobic and anaerobic capacity. All this occurs thanks to the increase in maximum oxygen consumption
What does science say about it?
As we have mentioned earlier, in recent years the research studies dealing with interval training have greatly increasing. The first works that were carried out at the University of Ontario, studied interval training in an activity as practiced today as the Indoor cycle is. The results were enlightening, demonstrating that after an indoor cycle activity by intervals at half intensity and lasting, the quantity of burned fat amounted to 35%.
In another of the most important studies, researcher Melannie Leggate studied the effect of interval training on a group of men for 2 weeks. In this small period of time, the results were again overwhelming. A reduction in the body mass index occurred, maximum oxygen consumption increased considerably, as well as, there was a reduction in hip and waist perimeters respectively. In this way it was shown that this aerobic training model is the ideal for losing body fat percentage.
However, much feared that this loss of body fat percentage had a intention when losing muscle mass. However, the Australian Trapp, in one of his work, observed as after 4 months of interval training, the muscle mass of the participants increased by up to 15%.
How could we perform an intervalic training?
We can do aerobic training in several ways and always safely. Many times we wonder if to carry out any training method we need a lot of material or a lot of economic investment in this regard. In interval training it is not necessary. Activities such as Running, Removalometer or Swimming are clear examples that there is no need for a great investment to carry out this type of training.
In fact, swimming is an ideal practice to be able to do a good interval job. This is due to the characteristics of the sport itself. Swimming is a discipline where there is little risk and above all impact, something fundamental when it comes to this training model safely. The only inconvenience we could find is that when we accumulate tiredness we can swallow water, but it would not have to be like that.
For people who are beginners in this type of training, and at high intensities, both elliptical, static bicycle are the two improvements to enter this type of aerobic training
As we have seen, interval training is a great tool that we can introduce into our aerobic work routines. After the above, we observe the main benefit of this type of work, since it helps to activate metabolism to a large extent, thanks to the constant rhythm changes, thus allowing the burning of accumulated fats. To this, we must add that our body will remain active even hours after physical practice, which will allow the effects to continue to note hours later. Therefore, it would be advisable to perform interval training no more than 2-3 times per week.
Finally we must not forget that this type of training is contraindicated for people with cardiac pathologies or with a low level of physical form. At this point, the figure of a sports science professional would be necessary, to individualize the work and value us correctly.