Interval training: cardio and strength | Fitness for weight loss


interval training for weight losshigh-Intensity interval training for weight loss has several advantages. First of all, it helps to get rid of plateau effect, and shift the weight from the dead point, even if you have been following the diet and exercise for a long time. In addition, intervals are great.train endurance, and make us more healthy and athletic. And they help to get to the most stubborn fat deposits and save time. Spend 2 workouts in an interval mode per week, and you are sure to feel the difference.

Interval cardio training

Interval cardio training is good for those who prefer separate strength classes and dislike aerobics as a kind of physical activity. With this mode, you will only need to add 1 an hour walk a week to fully train your heart and burn more than 2000 kcal per week. Do exercise 1 separately, and workout 2 – after strength work, and your body will change in just 4 -6 weeks.

Interval training program 1

Time: 30-40 minutes
Equipment: Treadmill or magnetic exercise bike plus jump rope.
Modes: 5 minutes warm up at a calm pace, the goal – a little sweat, the pulse should reach about 110.

    Interval 1. Three minutes at an increased pace, which you can maintain for quite a long time (pulse 130-140), then 2 minutes of jumping rope. Repeat interval one more time.
    Interval 2. Jumping rope on two legs 1 minute, then 4 minutes of gradual increase in pace, peak speed – in the fourth minute. Repeat the interval 1 more time.
    Interval 3. For 10 minutes alternate 1 minute acceleration and 1 minute slow rate.
    Cool down: 3-5 minutes at a slow pace, stretching the quadriceps, buttocks, lower back.
Exercise 2

Time: 15-20 minutes
Equipment: stairs, elliptical trainer or treadmill.

    Warm-Up: 5 minutes of steps or pedal rotations at a calm pace.
    Interval. You have to move at an average pace, but every minute a little bit to add resistance. "Peak" – the seventh minute, after it is also evenly load decreases.
    Hitch: 3-5 minutes of quiet movement without resistance

Interval training for weight loss: cardio and strength

Sometimes this mode is called "classical" interval training method. The point is to create an additional load due to the rapid change of modes – you perform one complex power movement and work on the cardio for a few minutes, and then the power exercise changes, and the cardiointerval – remains. For women, this regime is self-sufficient. If you are a beginner, and do not want to do muscle pumping, you can do without additional strength exercises, but then you will need to arrange 3 workouts per week.
Equipment: 2 dumbbells weighing 2-4 kg depending on your training, any cardio.
Warm-up: 5 minutes in a cardio trainer with medium or light intensity and no additional resistances.

Exercise 1. Squat and thrust

Stand up straight, legs shoulder width apart, hands with dumbbells lowered. Go down in a squat to the parallel of the hips with the floor, at the same time bring the dumbbells to the chin, return to the starting position. Repeat 20 times and start cardio right away.
Cardio 1. Move 3 minutes at a calm pace, do not increase resistance.

Exercise 2. Squeezing

Get down in focus on their fingertips and socks and perform 15-20 slow push-UPS from gender. This technique is good because it allows you to use the press, but if the "legs" to do push-UPS does not work, lean on the floor with your knees, but do not bend in the lower back and keep your stomach retracted.
Cardio 2. Move in the simulator for 5 minutes in a relaxed pace.

Exercise 3. Pull-up knee strap

Take emphasis in the Plank pose, forearms on the floor, feet on toes, back perfectly smooth. Fix the pose for 30 seconds. Then tear off the right leg, and slowly bring the knee to the chest, trying not to bend up. Repeat with the left foot, perform 20 movements with each foot.
Cardio 3. Alternate between fast motion for 1 minute and slow motion for 1 minute. Repeat cycle 2 time's.

Exercise 4.Push-UPS in the table position

Sit on the floor, palms lean back, feet on the floor. Take the position of the table, let the body be parallel to the floor. From this position, slowly bend your arms at the elbows, straining your tricep. Repeat the exercise 20 times, try to tighten the buttocks while moving.
Cardio 4. Move at a calm pace for 3-5 minutes. Then perform a hitch.

The Complex is designed for beginners. If you practice for a long time, can add strength training and cardio intervals or just repeat the workout 1-2 times from the beginning to the end. Drink water during class and do not forget about stretching after.

Fitness trainer Elena Selivanova – especially for http://www.AzbukaDiet.ru/.

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