The Running Shoes

Runners and cyclists have been used interval training for a long time. For example, a runner, preparing for a competition, in one day runs several miles through the hills, in the other – makes a light workout and runs 100 and 400 meters sprint. Then 100 meters of walking and 400 running. Then vice versa. Such interval training have the greatest effect when preparation for the race.

Of course, fans of a wide various level of training can also use interval training. Interval training can be quite heavy, so you do have to do them every day.

The basic idea of interval training is simple: the alternation of high and low intensity training. During one workout you will switch from high-intensity anaerobic exercises to longer and less intense recovery phases. Anaerobic interval of training is characterized by very intensive work with a heart rate of 80-90% of your maximum heart rate (aerobic gives 60-75%). At the same time with very intense activity of the organism the respiratory activity increases, but it is not enough to meet the sharply increased demands for oxygen that leads to the formation of breast (a-lactic) acid. This acid causes muscle fatigue.

Fortunately, this interval of workouts is short and then it is followed a long stage of recovery. During this interval, your muscles are saturated with oxygen, heart rhythm normalizes, and lactic acid is destroyed. During a workout you need to go from 5 to 10 intervals with high and low intensity. Depending on your level of preparation, you can change the length of each interval, the total number of intervals, distance and speed.

Why to do interval training?

First – itis a great way to relieve the monotony of your training process. Besides, you can increase your endurance and burn many calories and fat.

Secondly, interval training can be applied to absolutely any type of activity – running track, running on the street, walking, elliptical trainer, swimming, biking, etc. The possibilities are endless!

Several recommendations!

Always reheat thoroughly before workouts, and then let yourself cool down.

Run or go by bike in the regime of high intensity (based on the level of training and / or based on the testimony of pulse meter) per minute. Then 3 minutes of light jogging or biking. Repeat these intervals, 10 times in 40 minutes.

If you practice walking, you can walk with a maximum speed for 2 minutes, and then in unhurried pace 4 min.

If you want something heavier, then you can try the system one by one – three minutes of high intensity and three minutes of recovery.

Remember the main thing – high intensity – it is slightly above your comfort level, but not the moment of total exhaustion and loss of strength. Adjust the time intervals as convenient to you. Also, if you just start jogging, then interval training (alternating running and walking) can help you quickly get used to. Good luck!

The issue of health has always been significant but these days it has changed into an urgent one. The matter is that we are living in the world of modern technologies which assisted us to automate many workflows and processes. In the result people move less and their bodies become weak. It is a true danger to our health. But don’t get upset – if you really care of your health, avail yourself of fitness clubs and gyms. Those who are looking for a gym in New Jersey, are invited to check out this NJ fitness site.

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