#hitworkout

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When we train with strength, the aspect of aerobic and anaerobic training is very important, which is one of the best methods to get rid of body fat while maintaining a good definition of muscles. One of such forms is interval training. A demanding training, but with a lot of advantages. What? I invite you to the article.

Interval training is characterized by work with very high intensity interspersed with lower intensity work or rest. In addition, during rest periods we do not allow the body to fully regenerate. Sessions last 5-25 minutes on average. To achieve positive results, we should do them 2-3 times a week. It is a training designed for people with a previously developed fitness base. By the term fitness base, we understand the athlete's ability to maintain a moderate running pace without much difficulty for 30 minutes. In addition, people who want to start an adventure with this kind of methods should have experience with resistance training. Working on a high heart rate also carries an increased risk of injury. People who have problems with hypertension or are obese (+ 25% BF male, + 30% BF woman), should start from work on a smaller pulse in combination with resistance training. For such people, uniform work at 50-70% of the maximum value of heart beats will be appropriate. There are many designs to calculate your maximum pulse.

Here are examples of patterns:

AND

HR max (heart rate max) = 220 - age - very basic form of counting. There is quite a tolerable error here, which can cause significant differences.

II.

For women: HRmax = 210 - (0.5 × age in years) - (0.022 × body weight in kilograms)

For men: HRmax = 210 - (0.5 × age in years) - (0.022 × body weight in kilograms) + 4

III.

Test for refusal - it is most often performed in a laboratory. We can choose a treadmill or a stationary bike. Over time, the speed is increased. The work is done until the athlete refuses. We can then know your maximum pulse.

However, if we can not carry out the tests, we can do the test ourselves. After a proper warm-up, we run 1500-2000 meters with a lively, even pace. In the last 200-300 m we are accelerating as much as we can. The highest recorded heart rate on your heart rate monitor will probably be our HRmax.

Such calculations ensure that people with problems such as obesity or circulation problems will not impose too much on themselves. During high-intensity intervals, the heart rate jumps up to 95% of HRmax, which can be a problem for such people