Running at intervals burns three times as much fat as doing it at the same rate.
One of the cardiovascular exercises is to train at intense intervals. Which means alternating periods of accelerated activity and quieter phases or even breaks. In fact, you can progress more in just 15 minutes of interval training (three times a week) than shredding the tape for an hour. Because the smart are those who get the most out by investing the least amount of time. And if we also say that running at intervals burns triple grease than doing twice as much time at a medium-strong pace, as it makes it more attractive and interesting.
The benefits of interval training are not limited to good coronary health and less fat. Most sports that are worth practicing involve stopping and starting and not running at the same pace. Your muscles will learn to contract with more momentum and, ultimately, you will live longer, because interval exercise increases that good cholesterol that makes your arteries are crystalline rivers
Interval training increases the blood risk to the cells and makes you more resistant.
How can stopping and getting started get all that?
First lesson.
When your muscles contract repeatedly during intense exercise, they quickly consume all available energy. That is, your body starts to look for fats before. At the same time, the body immediately loses its ability to expel metabolic by-products from the muscle. Does it sound like burning? As it refers to the accumulation of ammonia and other bad things. In addition to burning, these wastes hinder the body's ability to contract muscles tightly. If you do not learn how to properly manage the way you burn, the exercise you practice is doomed to failure.
Second lesson.
When alternating repeated series of intense exercises with shorter periods more relaxed, the series begins with less of energy and with the already tired muscles. Interval training works on body energy systems that are not commonly used. It increases the blood supply to the cells and they make better use of oxygen. And that means an improvement in fitness. In addition, when recovering from interval training, the body is forced to continue burning fat for energy, which causes more calories to burn up to 2 or 3 hours after exercise. Check for yourself by taking your pulse for half an hour after training.
Third lesson.
There are many ways to train at intervals. Over time, you can adjust the ratio between what you rest and what you exercise, change the intensity of the series or vary the duration of the session.
Measure effort accurately and train accordingly. You can wear a heart rate monitor to control your maximum heart rate, which is 220 minus your age. If you are 20 years old, your maximum heart rate will be 200
Is it safe to train more than 100% of my maximum heart rate? Yes, because your body improves as you train intensely. That is, what was 100% a week ago is no longer the next.
If you do not have a heart rate monitor or you do not see yourself able to control while you change gears, as the interval exercise requires, do it the old way. Immediately after each interval, place your index finger and heart on the neck, just next to the walnut, or at the wrist, at thumb level. When you notice the pulse, count the pulsations for 15 seconds. Multiply the number of beats by 4 and the number you get will be your heart rate.
To finish, I recommend 15 minutes of work for three days a week and you will notice the cardiovascular improvements