Interval training is characterized by alternating periods of moderate to high intensity effort with rest. The duration set for the training and rest periods may vary depending on the exercise performed and the person's fitness goals.
Interval training can be done with routines involving outdoor running, treadmill running, cycling and strength training. Before starting, it is important to discuss your fat burning zone and maximum heart rate with a personal trainer to ensure you are reaching and maintaining your desired intensity.
The guidance and supervision of a personal trainer is essential to ensure that interval training is done safely to reduce the risk of injury.
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Health benefits
The main benefits of interval training are:
- Promoting weight loss
- Boosting metabolism
- Accelerating fat burning
- Reducing your body fat percentage
- Improving your cardiorespiratory capacity
- Increasing oxygen uptake
- Lowering blood pressure;
- Improving insulin resistance
- Reducing high glucose levels.
Interval training should be performed two to three times a week to achieve these benefits, and it should be incorporated into healthy diet and lifestyle.
Types of interval training
The main types of interval training are:
1. HIIT
HIIT, or High Intensity Interval Training, is a type of workout method that is commonly used to speed up metabolism and promote fat burning during and after physical activity.
Most times, HIIT is applied to cycling and running workouts. It consists of performing short bursts of an exercise at a high intensity for about 30 to 60 seconds, which is then followed by a period of rest. The resting period can consist of total rest or an active recovery workout, in which the same exercise is performed but at a lighter intensity. .
HIIT can also be performed using aerobic exercises or incorporated into a strength training workout.
2. Tabata
Tabata training is a type of HIIT that lasts about 4 minutes. It consists of performing an exercise at a high intensity for 20 seconds and then resting for 10 seconds. The total time of a tabata session is typically 4 minutes.
Like HIIT workouts, tabata training can increase your aerobic and anaerobic capacity, as well as promote muscle gains and improve the functioning of your cardiovascular system.
Because it is a high-intensity workout, it is most recommended for people who already have some workout capacity. Ideally, to achieve your health goals, tabata workouts should be guided by a personal trainer.
Learn more about tabata workouts and the specific exercises that you can incorporate into your session.
3. Fartlek
Fartlek (which is Swedish for "speed play") is a type of interval running workout. It consists of high-speed runs or sprints with intervals of light to moderate running.
This type of training helps you to improve your running endurance and improve the functioning of your cardiovascular system.