Today I would like to share with you the following information, revised and interpreted by me: interval training for losing weight at home. You can also find out why they are needed, how to apply them, what advantages they give, and generally how to do it all at home.
Immediately in order to avoid unnecessary questions, I want to note that by the word “house” I mean not only the area of your home directly, but also at least the yard or sports ground in your yard. This I lead to the fact that for the interval training for fat burning, you just need to run, and not all have access to the running tracks, exercise bikes or elliptical simulators at home. So be prepared that you still have to leave your home, whatever one may say.
What is interval training?
Let’s think logically: what does the word “interval” mean for you? Some distance, a distance between something, right? In this case, between time, and not between any material objects. Therefore, you are forced to run from home to, for example, your work, no one will. The main emphasis is on time.
Interval training is a training with alternating degrees of exercise, exercises and mandatory control of your heart rate. Yes, yes, it did not seem to you – a certain pulse rate is mandatory.
Why you need a certain pulse rate
Although interval training and can be measured by distance, it is still more customary to give preference to the time of exposure to the load and the heart rate.
Pulse at a certain frequency (and this is 70 – 80% of the maximum) allows you to intensively burn fatty subcutaneous deposits, thereby increasing the amount of total fat burned. After all, fat is still burned by the body as a whole, as fuel, and then the heart is connected to the “common cause” to fight cellulite. Agree, quite optimistic.
How to calculate your maximum heart rate
Usually use the formula: 220 minus your full age. How old are you? Just two hundred twenty take away your eternally unchanged 18 years. Joke. But you understood the principle.
So, what is interval training and why we need control of the pulse, we understood. Now let’s go directly to the actual workout.
Interval training at home to fight the “hated enemy”
The duration of one workout is at least one hour. This is easily explained by the fact that only after 20 to 25 minutes of exercise the body begins to burn its subcutaneous reserves, and before that go carbohydrates, recently received with food.
There are limitations on the time of application of the interval training method. This is about a month. Rest from them, in the sense of switching to their normal workouts, last 5 to 8 weeks. After that, you can again use “intervals”. This is also due to the fact that the body’s reserves are not infinite, and constantly exposing it to stress is fraught with consequences. Everything is useful only in moderation.
For the house you will need, with which you can easily raise your hands up, as well as a rope of your size. Can you fork out for them? I think it’s not a pity for yourself. I’m right? It would be wonderful to have a hoop as well. Then, you can say – you are fully charged.
We also recommend: List of 20 foods that suppress hunger and help lose weight.
Warm up. Before the start of training, it is always necessary to warm up routine exercises – mahami, circular motions, jumps. Well, do you remember the warm-up from school? Jogging 5 minutes – the appearance of sweating and rapid breathing – a direct sign of the willingness of the body.
- Acceleration of 1 minute – jogging – 1 minute. Repeat 4 times.
- Running at an average pace of 1 minute – a slow run with a high hip lift – 1 minute.
- Repeat 3 times.
- Running at an average pace of 1 minute – running by incremental steps for each side of 0.5 minutes.
- Repeat 3 times.
- The total running time is 25 minutes.
That’s just running, and we were able to deplete carbohydrates and convert the body to food from fat stores. I note that by this time you should have already returned home.
- Jumping on the rope for 1.5 minutes – exercise “Star” with dumbbells 0.5 minutes. Repeat 2 times.
- Squeezing from the floor – pulling the knees to the chest – jumping off the squat 1 minute – torsion of the hoop – 1 minute. Repeat 2 times. Do you remember to follow the heartbeat? Let me remind you, it should be within 80% of the maximum.
- Falls in place 1 minute – twisting on the floor for 0.5 minutes. Repeat 3 times.
- Squats 0.5 minutes – side curls 0.5 minutes. Repeat 2 times.
- Accelerated jumps on the rope 1 minute – exercise “Bike” 1 minute. Repeat 2 times.
- Bending of hands with dumbbells 0,5 minutes – lifting on socks 0,5 minutes. Repeat 3 times.
The total time of the main part is 45 minutes.
Hitch. Jogging 5 – 7 minutes.
The total training time is 55 minutes, if rounded.
I hope you will like the program of interval training for weight loss I made at home. Do not forget about the basic principles of such training and follow the recommendations. Well, I have to say goodbye to you.
If you are not already with me, then subscribe to the updates of my blog. If you are already subscribed to me, then share this article with your friends on social networks – and it’s useful for them, and it’s not difficult for you. And in general, leave your comments – I will be happy to answer your questions. All the successes.