Interval running is a great way to do a fat-burning workout without special equipment. You can run both on the street, in the stadium or on the stairs. The main thing is to follow the correct technique, monitor the alternation of intervals and control the heartbeat.
Why is interval running better than regular jogging, what does it give and what body parameters does it develop? An interval table for beginners and an example of an effective weight loss workout are in the material below.
Interval running – what is it?
Interval running is one variation of HIIT high-intensity interval training. In turn, HIIT training involves alternating the maximum, medium and low intensity levels when performing strength or cardio exercises.
In practice, interval running means a quick change in speed. First you need to run with maximum acceleration (and with the correct technique), then – in easy mode. Each interval’s duration is measured either in minutes or meters.
Interval running, like other HIIT workouts, develops endurance and allows you to burn the maximum number of calories in a short period of time. Both professional sports (primarily in the training of football players) and weight loss and drying purposes utilize this technique.
Benefits for burning fat
The sudden change in exercise levels during interval running depletes muscle glycogen stores, forcing the body to use fat stores for energy. In addition, regular training in this mode increases the amount of oxygen used by the body.
Ultimately, interval running allows you to burn more calories than jogging – for a significantly shorter duration of training. Also, the alternation of running phases allows you to use both fast and slow muscle fibers – developing endurance.
Interval running for beginners
For beginners who decide to try interval running, it is easier to start running in a stadium with distance markings – however, running uphill on the street or a stationary treadmill in the hall will do. The main rule is to change speed every 200-400 meters or every minute.
Table with examples
Interval running should always begin with a preliminary warm-up and preparation of the joints – this takes at least 5-7 minutes. The interval run itself takes from 15 to 30 minutes, depending on the physical form of the athlete. You need to run at least 2-3 times a week, or even every day.
For newbies
- First, a warm-up. Then – alternating jogging (1 minute) and walking at a calm pace (1 minute). In total – 15 minutes. At the end – a hitch.
Running against the clock
- Warm up at the beginning of the workout. Then – jogging (1 minute), running with maximum acceleration (1 minute), brisk walking (2 minutes), running with maximum acceleration (1-3 minutes). In total – 20-30 minutes.
Distance running
- Warm-up. Then – brisk walking (150-400 meters), jogging (similar distance), running with maximum acceleration. The duration of the workout is 20-30 minutes.
Pros and cons, benefits and harms
Recall that interval running requires a fairly good level of physical fitness. Experts do not recommend it for overweight individuals who have not been involved in sports but want to lose weight as quickly as possible. Running at maximum acceleration can be dangerous for the heart and joints.
Also, professional drying methods (in particular, interval running in the morning on an empty stomach) are not suitable for beginners – this can provoke a sharp decrease in blood glucose levels, leading to dizziness or even loss of consciousness.
Direct contraindications for interval running include diabetes mellitus , high (or low) blood pressure, as well as any diseases of the cardiovascular system.
Interval running is a professional method of drying and increasing endurance. The training plan involves a sharp change in running speed every 1-2 minutes or 200-400 meters. The advantage of the technique is the rapid burning of fat – such a run spends significantly more calories. Cons – the risk of harm to health.