Interval training: an example of training for weight loss at home

An athletic body - a sculpted, lean one - will most likely never go out of fashion, and our modern society will probably not live to see the time when fatness will again be held in high esteem. Therefore, fitness clubs are growing like mushrooms. But people don’t mind losing extra pounds, so not only equipment and exercise machines come to the rescue, but also various fat-burning techniques. One of these is interval training. We have already looked at similar examples of HIIT and Tabata, now we will take a closer look at what this technique is.

What is interval training

The essence of this training is to perform interval sessions in which intense load alternates with less intense, which is more of a rest. Interval training is performed either on one of the cardio machines - it can also be running at a stadium, or alternated with strength and cardio exercises.

And also read how to do cardio training at home →

Thus, the intervals are performed among themselves without a pause - the second interval will serve as a rest. Such sessions can be from 5 to 15, depending on the complexity of the program and physical fitness. Strength exercises can be done for quantity, but the next interval can be either moderate-paced cardio or simple walking. The duration of such a workout can take an average of 15-30 minutes.

The next important point is the duration of the intervals:

an intensive session lasts from 10 to 30 seconds, a maximum of a minute;
the second part of the interval is performed two to three times longer for recovery and can last 2-3 minutes.

To understand at what intensity to train, you need to exercise with a heart rate monitor or calculate your heart rate using the formula, which is described in detail in the article on heart rate zones. Thus, the intensive part should be performed in the range of 80-95% of the maximum heart rate, and the rest interval in the region of 40-60%.

For example, running on a treadmill: after warming up, increase the speed until you see that your heart rate has risen to the desired level - on average 80-90%, and maintain the pace for 30 seconds. Then slow down to jogging or walking until your heart rate drops to about 50-60%. You can track your heart rate on both treadmills and a heart rate monitor. The main thing is to know your heart rate zones in advance. Everyone’s speed will be individual, so here you need to build on the indicators on the heart rate monitor.

Types of interval training

So, you now know the basic principles of organizing interval training. Next, we will talk about the most popular types, including the Tabata protocol, the Herschler method, fartlek and others.

Tabata Protocol

This interval training program was developed by Japanese doctor Izumi Tabata and has gained wide popularity in the fitness community. According to the Tabata protocol, the time under tension should be four minutes, alternating between heavy and light loads. After one such four-minute approach, take a short rest. This mode of operation leads to crazy calorie consumption. But you need to carefully follow the recommendations for load distribution developed by the doctor:

First comes a period of high-intensity training: 1 period lasts 20 seconds, during which time you need to do about 30 repetitions in an explosive manner.
This is followed by a rest period that lasts 10 seconds, during which time you can catch your breath a little and concentrate on doing the exercise.

We repeat all this for four minutes. As a result, you will get 8 approaches, after which you can fully relax and recuperate. There may be several such cycles in total, depending on the level of training.

Both light exercises like push-ups or squats with your own weight, as well as heavy basic exercises with a barbell or dumbbells, are suitable. The bench press, deadlift, two-handed kettlebell swing, or barbell push push are great options. It all depends on the level of the athlete.

Waldemar Gerschler method

This method is designed specifically for track and field athletes, with its help you can easily increase your record in short-distance running. To fully apply it in practice, a runner needs to know his record time in the 100-meter dash. Training takes place with a heart rate monitor.

First, the athlete must run 100 meters, deliberately showing a result 3 seconds less than the maximum. After this there is a two-minute break. At this time, you need to completely relax so that your heart rate drops to 120 beats per minute. Then the race is repeated again.

The training continues until the heart rate has time to recover to 120 beats per minute during a two-minute rest. As a rule, the time of such a lesson does not exceed 20-30 minutes.

Fartlek

This program is also designed for running. Its essence is that two or more people compete for speed in interval running. The entire competition process consists of 6 periods:

10 minutes of slow jogging.
10 minutes of fast intense jogging.
5 minutes of brisk walking to restore breathing.
100 meters race in a straight line.
100 meter race uphill.
5 minutes of slow walking to restore breathing.

The benefits and harms of interval training

Advantages and benefits of interval training:

Allows you to burn subcutaneous fat even after finishing your workout.
Strengthens the heart and blood vessels.
It takes less time and is more effective compared to long-term moderate-intensity cardio exercises.
Increases the body's endurance.
Speeds up metabolism.
Tones muscles.
It is universal, suitable for lovers of both cardio and strength training.
You can exercise in the gym or at home; such training can be done without special equipment.

Disadvantages and harm:

The workouts are high-impact, requiring you to perform high-intensity sessions at 90-95% of your maximum, which for many people puts a lot of strain on the heart. Therefore, unprepared people should not start with such classes ; general strengthening preparation is necessary in advance.
Even strength interval training is more designed for fat burning, so in order to gain muscle mass, you should not choose this technique .

Interval training: short or long intervals

Blog of Andrey Kondrashov

Source: Skiing Magazine

Technique, methodology

High-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to grow in popularity as it has been proven effective and efficient by both experienced and amateur athletes. The purpose of this study by a Norwegian team led by Bent Rønnestad was to compare two variations of high-intensity interval training (HIIT) integrated into a 3-week cycle in high-level athletes.

One plan included three weekly sessions of HIT, i.e. a total of nine sessions with short intervals: 3 sets with working intervals of 13 × 30 seconds, interspersed with 15 seconds of rest between accelerations and 3 minutes of recovery between sets. The other is with long intervals: 4 sets with 5-minute work intervals and a 2.5-minute recovery between sets.

The subjects were well-trained cyclists (maximum oxygen consumption MOC = 73 ± 4 ml/min/kg). There were no differences between groups in total exercise volume or intensity distribution.

YLMSPORTSCIENCE

Improvements in performance across several measurable indicators showed a greater effect in athletes who trained according to the protocol with short intervals:

— maximum aerobic power 3.7 ± 4.3% versus -0.3 ± 2.8%

— MIC with blood lactate 4 mmol/l 3.0 ± 5.8% versus −3.5 ± 2.7%

— power at lactate 4 mmol/l 2.0 ± 6.7% versus -2.8 ± 3.4%

- average power output in 20-minute test 4.7 ± 4.4% vs -1.4 ± 2.2%

There were no group differences in change in BMD.

In summary, the present study demonstrates that after a volume training period, a 3-week cycle with three weekly short intervals induces better exercise adaptation compared to longer intervals.

The HIIT training regimen, consisting of three 9.5-minute bursts of continuous 30-second work intervals separated by 15-second periods of active recovery, showed better effectiveness compared to the more classic version of HIIT with long work intervals.

Authors: Bent R. Rønnestad, Joar Hansen, Håvard Nygaard, Carsten Lundby. Inland Norway University of Applied Sciences, Norway. 2020

YLMSPORTSCIENCE

This warning probably should have been placed at the very beginning. But better late than never. Moreover, the topic of interval training will continue here.

Always be careful when reading only conclusions in sometimes boring scientific articles.

YLMSPORTSCIENCE One set of data can lead to different interpretations, as the example of the so-called “Anscombe Quartet” clearly demonstrates. The English mathematician illustrated how four sets of numerical data can have significantly different graphs despite identical statistical properties (mean, variance, correlation, linear regression). Graphs are an integral and essential part of statistical research.

YLMSPORTSCIENCE

Types and methods of interval training

Varieties of interval training include:

Interval cardio training , including HIIT. The training is performed as in the example of running on a treadmill. Any of the cardio equipment, a jump rope and your own body weight can also be used as a load. Acceleration takes 1 minute, recovery takes 2 minutes. You can perform the complex for 5-10 cycles.
Tabata Protocol. This popular method also applies to interval training. Exercises are performed with your own body weight or equipment. But the load is performed according to the following principle: 20 seconds of intense load, 10 seconds of rest. Or a list of exercises is performed for 30 seconds without pauses between them, and rest only at the end of the circle.
Strength interval training. The principle of training is to alternate strength and cardio exercises. For example, 2-3 strength exercises are performed 15-30 times, and between them any of the cardio exercises: jumping, running, and jumping.

Specifics of interval training

Interval training combines two types of physical activity:

The energetic phase is aimed at expending the energy stored in the muscles being worked out.
Recovery phase - previously spent energy is restored due to changes in fats and carbohydrates.

During alternation, the athlete first performs the exercises at maximum speed. After some time, it slows down, providing the body with the opportunity to recover. This cycle ends and a new circle begins.

Such a scheme, in the opinion of most athletes, is much more productive than classical programs, as well as traditional cardio training. At the same time, it has a positive effect on the functioning of the cardiovascular, respiratory and other systems.

The composition of interval training in each phase is determined individually - it depends on the goals and wishes of the athlete. For example, during the energetic stage you can jump rope, dance, ride an exercise bike, run on a treadmill, and during recovery you can do lunges, push-ups, and squats.

Interesting fact. When creating an interval training program, it is best not to do it on your own, but to consult with an experienced specialist who will tell you which exercises are perfect for you, taking into account the initial physical load.

How to exercise correctly

Is it worth reminding that any lesson begins with a warm-up ? You need to do light cardio for 5-10 minutes; if the workout is carried out on a treadmill, then the warm-up, accordingly, looks like walking on the same machine. You can also choose an exercise bike, orbitrack, stepper and more.
Be sure to monitor your pulse. Having a heart rate monitor is a prerequisite for such training. Determine your heart rate zones in advance by calculating your heart rate for an intense session and a non-intense session.
Since the training involves high loads, the optimal training duration is about 20-30 minutes . This should not be confused with regular aerobic exercise.
Perform the load, maintaining a clearly established time or number of repetitions. Exceeding the intensity risks overtraining and putting a lot of stress on the heart.
After completing the last training cycle, do not rush to complete the load - get off the machine or throw the apparatus. If the workout was a running workout, continue to walk quietly for 7-10 minutes, gradually reducing your speed until your heart rate is completely restored.
At the end of your workout, stretch your muscles.

Read more about stretching muscles after a workout →

Examples of High Intensity Interval Training

Different interval training protocols vary greatly in duration, intensity, ratio of high to low intensity, and intensity level.

Among the hundreds of HIIT protocols available, there are 3 that are particularly well known and widely used.

Three HIIT protocols:

Tabata method;
Little-Gibal method;
Turbulent training.

Tabata Protocol

Tabata protocol training was developed in 1996 in Japan by Dr. Izumi Tabata and his colleagues.

His method is based on a 2:1 ratio and involves high-intensity circuits at 170% of VO2 max and lasts 4 minutes, including all rest periods.

With Tabata, you perform a total of 8 sets of 20 seconds of high-intensity exercise followed by 10 seconds of rest.

Tabata training is recommended to be performed 2 to 4 times a week.

This HIIT protocol is best suited for those who are already in good shape and looking for activities that require little time to complete.

Although the original Tabata method used sprinting, it can also be done through strength training.

Tabata Protocol:

3 minutes warm-up;
20 seconds sprint;
10 seconds rest (walking);
Repeat the sprinting cycle a total of eight times.

Little-Gibal method

Dr. Jonathan Little and Martin Gibala developed the Little-Gibala Method in 2009. This method involves high-intensity training at 95% of VO2 max.

The protocol provides for 60 seconds of high-intensity work, 75 seconds of low-intensity work, 8-12 circles should be completed.

Western Oregon University published a study on HIIT from the Gatorade Sports Science Institute. According to this study, people who trained 3 times a week using this method obtained results similar to what would be expected from people who trained at the same pace (50-70% VO2max) five days a week.

Approximate training plan using the Little-Gibal method:

Warm-up - 3 minutes;
Cycling - 60 seconds, fast with maximum resistance (at 95% of VO2 max);
Bicycle - 75 seconds of slow riding at low resistance;
repeat 8-12 cycles.

Repeat the fast/slow cycle for a total of 27 minutes.

The Little-Gibal method is best suited for people of intermediate fitness who have at least 30 minutes to work out and can save three days a week.

Turbulent method

Master's student in exercise physiology Craig Ballantyne developed the turbulence method. It consists of eight repetitions of “strength training” interspersed with one to two minutes of cardio.

The training protocol is alternating high-intensity and low-intensity strength training with high-intensity cardio loads.

It is recommended to do strength training in combination with cardio three times a week.

How to do turbulent training?

Warm-up – 5 minutes;
8 repetitions of a set of strength exercises (for example, squats with dumbbells);
Burpee or mountain climber – 1 min;
Repeat the procedures for 45 minutes maximum.

Turbulence training is best suited for people who have a lot of time to train and want to incorporate strength training into HIIT.

Can high-intensity training kill your joints?

When HIIT involves bodyweight or resistance exercises, working at maximum intensity can lead to injury.

Thus, scientists from Rutgers University in New Jersey analyzed High‑intensity interval training increases injuries, research shows electronic system data from 2007 to 2016 and found almost 4 million injuries from exercises with barbells, kettlebells and calisthenics - box jumps, burpees, lunges, push-ups. Moreover, with the growing popularity of HIIT, their number is steadily increasing by about 50 thousand per year.

The knees, ankles or shoulders are primarily affected. Scientists suggest that such injuries occur from a sum of factors.

When muscle weakness and poor technique occur at high intensity, disaster is in store.

However, this can be easily overcome if you approach your training wisely. Firstly, you should consider your level of training. There is a difference whether you do 100 kg deadlifts 2-3 times in strength training with rested muscles and the central nervous system and with full concentration on technique, or in an intense complex without rest, when the only thought in your head is “do it quickly and relax.” HIIT should only include things you do well and with 100% correct technique.

Secondly, you should warm up well before intense work. Before jumping into HIIT, do a joint warm-up and 5-10 minutes of gentle cardio until you break a sweat. Perform each exercise from the complex several times, then rest for 3-5 minutes and proceed to HIIT.

Also, don't forget to work on your weaknesses.

If you lack joint mobility or core strength in some exercises, this increases the load and risk of injury. So work on your mobility (stretching, full-range exercises), work your core (abs crunches and crunches, back and glute hyperextensions), and listen to your trainer.

Basic rules of interval training

The essence of interval training is very simple in theory. And very, very difficult in practice.

Let's look at the theory first, and in the next section, let's try to apply all this in practice.

Training frequency – 3-4 times a week.
The average training duration is 15-20 minutes.
All exercises are performed with a certain alternation of maximum and light intensity.
Alternating cycles of interval training with cycles of uniform cardio loads. The duration of the interval load cycle is 2-3 weeks. Next, 1-2 weeks of training in the usual, traditional mode.

Before you start interval training, you need to determine your working heart rate zones. As well as the maximum value, above which it is strictly prohibited to rise.

The maximum heart rate is determined by the formula:

220 − age

For example, your age is 30 years old. Then, your maximum heart rate is 190 beats per minute (220−30=190).

If, during training, the pulse reaches this value, then the load is excessive. And it needs to be reduced.

The optimal load is considered to be in the range of 65-85% of the maximum. We calculate 65% of 190, resulting in a pulse of 123 beats per minute. Now 85% - we get a pulse of 161 beats per minute.

So, for the age of 30 years, the working heart rate during interval training should be in the range of 123 – 161 beats per minute.

Interval training to burn fat

The interval training method is suitable for women and men; it helps burn fat effectively and in the shortest possible time.

The most common and popular exercise for interval training is running. It is widely used to develop general endurance. You can also incorporate other cardio exercises by performing them in an interval style.

It is best to start getting acquainted with such loads from the lightest intensity level. Let's look at the example of running.

Easy level: load to rest ratio 1:2. For example, we alternate 15 seconds of running as fast as possible with 30 seconds of walking.

The load can also be measured by distance. Then you get 100 meters of maximum acceleration, and then 200 meters of walking.

Intermediate level: load to rest ratio 1:1. Here you accelerate for 100 meters, then walk for 100 meters.

Go to it only when the first level is very easy for you.

Heavy level: the ratio of load to rest is 2:1. Here you already need to do 200 meters of maximum acceleration and only 100 meters of walking.

Only well-physically trained people can withstand such a load.

Duration of training

The cornerstone of interval training is the duration of one session. There is no consensus on the optimal duration of training.

There is a lot of scientific data, but the research results are quite contradictory.

Some researchers claimed that 9 minutes of running interval training, in terms of energy consumption, is equal to 60 minutes of steady running!

Others were more modest in defining the effectiveness of interval training. The results of their studies showed 20 - 30 minutes of interval exercise, versus 60 minutes of running.

Obviously, energy expenditure during interval training will depend on the selected intensity level.

Accordingly, the higher the intensity, the shorter the duration of the workout.

From practice, the average duration of interval training for fat burning is 15-20 minutes.

Don’t forget to do a light warm-up beforehand and a cool-down and light stretching at the end.