Інтервальні тренування для схуднення

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Інтервальні тренування для схуднення
Інтенсивні інтервальні тренування для схуднення

Інтенсивні інтервальні тренування (HIIT тренування) та спринт – це два типи вправ, які можуть дати вам найшвидший результат.

Хочете схуднути за допомогою вправ? Інтервальні тренування для схуднення не тільки витрачають менше нашого часу, вони також швидко спалюють кілограми.

Інтервальні тренування, такі як бігові спринти, ефективніші для схуднення, ніж постійні, помірні фізичні вправи. Швидка ходьба або їзда на велосипеді на великі відстані, можуть бути не такими ефективними, згідно з новим дослідженням, опублікованим у British Journal of Sports Medicine.

Спринти “Табата” – швидкий біг протягом 20 секунд, а потім 10 секунд відпочинку – і бурпі або присідання з віджиманнями – це приклади інтервальних вправ. Їх можна виконувати вдома, сказав Джош Джарретт, головний керівник вправ Quantify Fitness of Nashville.

Скільки потрібно займатися інтервальними тренуваннями

Найкраще в таких вправах – це те, наскільки короткі можуть бути інтервальні тренування для схуднення. Є люди, які отримують результати, займаючись по 10 хвилин, у середньому 45 хвилин на тиждень.

Нещодавнє дослідження було аналізом раніше опублікованих досліджень. Воно дещо суперечить більшості вказівок щодо фізичної активності. Як правило, підкреслюють необхідність тривалості вправ – наприклад, що необхідно займатися годину або більше в день для схуднення.

“Мало хто може дотримуватися цих рекомендацій”, – зазначається в дослідженні, яке провів Рікардо Борхес Віана, викладач кафедри фізичного виховання Федерального університету Гоясу в Бразилії.

Дослідники дійшли висновку, що короткі сплески активності, які чергуються з короткими періодами відновлення, можуть зменшити як жирову масу, так і загальну вагу.

Інтервальні тренування для схуднення дозволяють м’язам спалюють значну кількість запасів цукру. Це викликає реакцію, змушуючи м’язи швидко відновлювати енергію, ніби висмоктуючи глюкозу з інших місць тіла. Цей процес відбувається за участю інсуліну, і з часом організм реагує, стаючи більш чутливим до невеликих кількостей інсуліну. Якщо рівень інсуліну високий, організм не в змозі спалювати жир настільки ефективно, тому, роблячи організм більш чутливим до менших кількостей інсуліну, ви зможете знову задіяти механізм спалювання жиру.

Інтенсивні інтервальні вправи потребують багато кисню, який необхідний м’язам, змушуючи їх спалювати жир для вивільнення енергії.

Організм спалює калорії годинами після закінчення тренування, щоб компенсувати нестачу кисню.

Інтенсивні інтервальні тренування трейлу та спринт

В дослідженні не були надані рекомендації щодо конкретних вправ.

Однак двома найпоширенішими формами є інтервальне тренування високої інтенсивності (HIIT) та інтервальне тренування в спринті, наприклад біг, біг підтюпцем, швидкісна ходьба та їзда на велосипеді.

Незалежно від статі та ваги, як помірні фізичні навантаження, так і інтервальні тренування зменшували вагу та жир у організмі протягом чотирьох тижнів.

Однак інтервальні тренування для схуднення давали на 28 відсотків більше втрати ваги, а спринтерські інтервальні тренування показали, що це найефективніший спосіб швидкого зменшення маси тіла.

Чергування чотирьох хвилин бігу підтюпцем та 30 секунд спринтів є прикладом інтервальних тренувань для схуднення у спринті.

Інші тренування можуть включати скелелазіння та різну тривалість інтервалів спринту та бігу, а також кількість виконаних підходів.

Серед основних видів спорту хокей найближчий до проведення спринтерських інтервальних тренувань з його короткими періодами активності на льоду, що чергуються з короткими періодами відпочинку на лавці.

Експерти стверджують, що вам не потрібно повністю переглядати або відмовитися від тренувань, які ви зазвичай виконуєте, якщо ви хочете швидко спалювати жир.

Інтервальні тренування для схуднення можна виконувати, роблячи ті самі вправи, які ви вже робите, будь то біг на вулиці, заняття кардіо в тренажерному залі, підняття ваги – все, що вже стабільно робите.

Темп інтервальних тренувань для схуднення

Для проведення інтервальних тренувань вам потрібно зосередитися на чергуванні темпу та інтенсивності. Якщо ви бігаєте на вулиці, замість того, щоб просто бігти рівномірним темпом більшу частину шляху, бігайте якомога швидше протягом 20-30 секунд. Потім слід сповільнити темп бігу або просто повністю зупиняйтеся залежно від рівня ваших навичок . Якщо ви піднімаєте тяжкості, робіть у ряд від двох до чотирьох вправ не відпочиваючи, перш ніж знову відпочивати. Рекомендацією було б виконати чотири-п’ять інтервалів перед відпочинком.

Емма Грін, доктор філософії, сертифікований особистий тренер у Лондоні та інтернет-тренер з фітнесу, застерегла від завищення результатів дослідження.

“Хоча різниця у втраті ваги була статистично значущою, фактична кількість була незначною”. “Інтервальне тренування призвело до втрати 1,58 кг жиру, а кардіокардіо в стаціонарному стані призвело до втрати 1,13 кг”.

“Важливо зазначити, що оскільки інтенсивні інтервальні тренування доволі жорсткий вид, вони не підходять для початківців або тих, хто отримав травму”, – сказала Емма.

Автори дослідження також порадили проконсультуватися з лікарем, перед початком тренувань, зауваживши, що це несе ризик травм і велике навантаження на серцево-судинну систему.

В підсумку

Як помірні, безперервні фізичні вправи, так й інтенсивні інтервальні тренування можуть зменшити жир і вагу.

Однак інтервальні тренування більш ефективні для сприяння схудненню.

Інтервальні вправи можуть включати бігові спринти, що чергуються з легкими пробіжками або періодами відпочинку.

Щоб уникнути травм, поговоріть з лікарем перед початком інтенсивного інтервального тренування.

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