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The outdoor fast weight loss program includes interval running, the benefits of which also provide endurance and speed development. Interval training is very different from regular steady running. With the help of alternating loads at the limit of possibilities and an average pace of running, it allows you to accelerate fat burning. How to run correctly in order to lose weight with the help of interval loads, we will consider in this article on estet-portal.com.
What is interval running
Interval running – This is a type of running training, during which the alternation of the maximum load with rest is carried out. This type of load is used by athletes to develop the speed and endurance of the body. In addition to athletes, everyone can do interval running in order to lose weight, tighten their figure and pump up some relief on the body. Naturally, you won’t be able to form chic abs cubes, but you can strengthen your core, legs and round your buttocks with the help of interval running.
Fitball will also help to form beautiful buttocks: Fitball exercises: for slimming the abdomen and forming beautiful buttocks
It is indicative that the maximum burning of body fat works during intense loads during interval running and continues at a normal pace of jogging. This allows the body to develop endurance and get rid of the maximum amount of fat reserves.
So interval running burns as much fat in 30 minutes of training as running at a steady pace in 1 hour. Remember that you can’t start interval running right away, you should warm up, warm up your muscles and only after that move on to intervals. Also, you should not combine strength training with interval running, in which case there will be no sense either from the first type of load or from the second type of training. Therefore, as a warm-up, choose light exercises to prepare the body for work. Exhausting power loads will not allow you to get the maximum effect from the subsequent interval running training.
Read also: Rules of running: basics for beginners and pros
Types and features of interval running
Interval running is based on: alternation of intense jogging and slight rest, that is, when the speed is reset and running becomes an average pace. If you always stick to such a program, you won’t be able to use running for weight loss, the body adapts. To force the body to burn fat as "fuel" for energy, you should alternate types of interval running for weight loss.
Read also: Rules of running: 7 common mistakes to avoid
Types of interval running:
- Rerun
This type of race is a long distance run. First, pick up acceleration and run until you feel completely tired, slow down to catch your breath, and then increase speed again. How often you will need to change the speed, you will feel for yourself. At first there will be 2-3 such circles, as you get used to it, increase the speed and distance. Intense sections of running at the limit of possibilities can reach 1-2 km, such loads fully develop the aerobic capabilities of a person.
- Interval Sprint
Sprint involves alternating fast and slow running over short distances (150-200 m). It is used in the vast majority of cases by athletes to develop speed and increase endurance. Also, a quick change in speed allows the body to get used to and quickly adapt to changing conditions, for example, while playing football, when a quick reaction is needed. Intense sections should be as dense as possible in order to feel what it is like to run at the limit. And the speed is reduced to the level of jogging.
- Pace run
This is the most difficult but also the most effective tool for weight loss and endurance development. Tempo running involves increasing the speed of running gradually. Sections of the distance are run at the speed that increases in each new segment. This type of running is considered more exhausting than the previous ones, which allows you to burn the maximum amount of fat.
Read also: How to run properly so you never get disappointed in sports
Interval Running Training Program
Interval running is different for beginners and experienced athletes. Therefore, it is so important to create your own interval running program for weight loss and follow it. Let's give an example of the 2 simplest interval running scenarios.
Scenario #1
100 m – jogging, 100 m – running at an average pace, 100 m – running at maximum speed.
Scenario #2
100-150 m – brisk walking, 100-150 m – slow run, 100-150 m – maximum run.
Interval running rules for weight loss:
- Sometimes change the length of the run to keep your body from getting used to it.
- Before you start running, consult your doctor about contraindications.
- Don't start interval training right away, prepare yourself first by running at a moderate pace for a few days to get used to it.
- Also do a few simple stretches before each race to help prevent sport injuries.
- Choose your interval running scenario and adapt it to your abilities.
- Keep your daily routine, get enough sleep, eat right.
- Do not eat at least 2 hours before training and 1 hour after the race.
Interval running for fat burning – This is the best option for outdoor training. In addition to muscles, the respiratory and cardiovascular systems are also trained, the mind is enlightened, the brain is saturated with oxygen.
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