Many training methods do not justify our expectations. This definitely can not be said about the high-intensity interval training (VIIT)! Even if you do not take into account the health benefits, VIIT will put you on both shoulder blades and make you beg for mercy. And now about where to start.
Author: Jim Waglitz
I enter the gym and meet familiar people stepping on the treadmill and unwinding the ellipsoid orbitreka. When I finish training, I see the same faces on the same simulators. And, unfortunately, these people, as a rule, carry the same reserve of hypodermic fat as two years ago when I first met them.
I can not help them, I just have to shake my head sadly. Over the long months, people adhere to a certain training program and do not get the desired result. Why then do they remain faithful to this method? I have no doubt that they know Albert Einstein's statement that it is foolish to count on different results, performing the same actions day by day. Daily kill time by watching a stupid TV show and expect a sudden insight – from the same opera. I even begin to doubt whether the "result" really has any significance for these people.
Personally, I do not know anything more dreary and boring than the infinite low-intensity unchanging cardio training – especially in the gym! I have no more patience than a chipmunk, so if I had to spend an entire hour on a cardio simulator, I would probably hang myself on the crossbar of the nearest horizontal bar. Fortunately, studies have shown that monotonous cardio-operations are not the best antidote to fat, moreover, they can bite off a part of your musculature, earned by such hard work.
Is there an alternative? It is not worth completely refusing to walk on the treadmill. Instead, dilute your workouts with powerful explosive pieces. At first it will be difficult, and your determination will undergo a very serious test. But ask yourself: should not the real training be exactly this?
Irresistible craving for high intensity
High-intensity interval training consists of short bursts at the limit of possibilities, alternating with short periods of low-intensity "restoring" work. VIIT has existed for several decades and has many alternative names and methodological options, but in recent years it has become especially popular due to the publication of the results of a number of scientific papers confirming its high efficiency.
It is proved that interval training burns fat and at the same time carefully treats muscle mass, stimulates the secretion of growth hormone, significantly increases the functional capabilities of the cardiovascular system and for long hours and even days raises the intensity of the basal metabolism. But all this fades against the backdrop of my favorite features of VIIT: everything takes less than 20 minutes for everything!
To many, VIIT seems like a magical healing elixir, and that's why fitness professionals readily recommend it to unprepared people. My advice: do not start off the bat, because VIIT is exhausting the central nervous system. Approach it as if you are returning to powerlifting after a very long pause. I also recommend that you stay at two WITS sessions a week, especially those who are in parallel engaged in grueling power training.
The main idea was grasped? Then it's time to shoot the starting pistol!
Sprint-walking is a classic example of VIIT, which can be used anywhere. If there is a stadium next to you, you can make sprint races on straight lines, and turn over turns with steps. If the stadium or arena for some reason does not suit you, run in any direction, and then return to the starting position. Personally, I run in the parking lot of the gym after the strength training.
First, warm up by jogging for 5 minutes. The sprint phase should last approximately 10-20 seconds, the walking phase from 20 seconds to 2 minutes, depending on the level of preparation and the stage of the training session. By the end of the exercise, the duration of the walking phase increases.
If you do not want to spend time measuring time and distance, use improvised means, for example, urban infrastructure: personally, I take telegraph poles along the road as a guide. Between three telegraph poles about 100 meters, and I run this distance somewhere for 15 seconds (yes, I'm not Usain Bolt, but you're not an Olympic sprint champion, after all). After that I walk along several poles, and then I perform another sprint race.
In fact, it's just as simple as it is in words, but be careful if a sprint is new to you. Sprint is a very dynamic exercise that can lead to such injuries as sprain of the ankle joint, rupture of the Achilles tendon, hip flexors and pelvic muscles (remember how often you saw baseball players limping after the race to the first base). In most cases, the gap is a consequence of the uncoordinated work of the central nervous system, which does not send the muscles to the muscles in time to reduce during the rapid movement, and therefore it is important to give the nervous system time to fully adapt to the new activity.
You must fully control acceleration and avoid instant start, especially on the first workout. Otherwise, you will hobble home, remembering with a kindly quiet word both me and my brilliant ideas.
Way 2: Sprint uphill, walking downhill
Find a steep hill. A suitable elevation is probably located at a distance of a kilometer or two from your house, just before you did not pay attention to it. The slope should not be too steep and high. Walter Payton was running around in a garbage dump, so be open to all opportunities.
Go to the destination jog, but on the hill climb at maximum speed. While jogging to the hill you will have time to warm up and warm up properly, so we proceed to the main part of the training without additional preparation. Perhaps at the top you will feel that you can not overcome the climb again, because a sprint uphill instantly stimulates an incredible pumping of leg muscles with blood.
We get down to the foot and repeat the climb as many times as we can. The advantage of a sprint uphill is that it dictates the pace of the run: after four climbs my heart is ready to jump out of my chest. During an easy run home you will have time to cool down a little.
You probably expect that I will begin to talk about the alternation of sprints and walking on the treadmill, but, frankly, I find the process of pushing the buttons and switching the speeds quite tedious. Instead, I prefer interval training on simulators where you can switch the resistance level, it's an exercise bike or an orbitrack.
Using an exercise bike, I choose the "Quick Start" and set a high resistance to twist the pedals was really hard. So I warm up about 5 minutes, after which I go up in the saddle and pedal at the maximum possible pace.
Then I go down and for 30 seconds I pedal slowly – this is the "walking" phase. You can try different combinations of sprint and rest, but for myself I chose the scheme 30 / 30: in 20 minutes I can barely stand on my feet.
On the orbitrekke use the same "Quick Start" and increase the resistance. By the way, I do not advise you to grab the moving handles, because they limit your speed capabilities in the sprint. You can take stationary rails, but I prefer not to hold on to anything at all: it increases the degree of involvement in the process of the trunk and develops coordination.
As with the exercise bike, we do the 30-second sprint race and rest 30 seconds, working at a slow pace. In the final stage of some segments of "walking" I completely stop and start working my legs in the opposite direction. Of course, sprinting in the opposite direction at maximum speed is impossible, but they have an entirely different effect on the muscles of the legs.
I always adhered to the point of view that if you hate something, you can not do it for long, so find the option that will not cause you strong negative emotions. Yes, VIIT is very effective and takes less time than conventional cardio-operations, but if you are doing it with the best of luck, get ready for the hellish drills.
But, at least, you are in good company. In the far 1796, the French writer Madame de Stael was asked what she thought about the HIIT and monotonous cardio-loads (or about something else), and her answer was: "In life, everyone has to make choices, and this is the choice between boredom and suffering" .