In the last few years, interval training has become one of the main trends in the fitness world. They are intense, they give a visible effect after a short time, and most importantly, even 20 minutes of such training will be enough (it will be difficult for those who make excuses when they can’t find time for sports anymore) ).
We spoke with Oksana Laryukova, trainer of the Reboot Fitness network of premium gym studios, and Olga Vinogradova, World Class gym methodologist, about what interval training is and why it’s so popular now.
What is interval training?
“This is a physical activity where the intervals alternate: high and low intensity or distance, time intervals. This type of training is aimed at developing the muscles of the whole body and physical indicators of the body, ”says Oksana Laryukova, trainer in the Reboot Fitness network of world-class sports studios.
What are the advantages compared to traditional education?
Oksana Laryukova, head coach of the network of world-class fitness studios Reboot Fitness, highlights several advantages: all muscle groups are involved, the most calories are burned, and physical indicators such as strength and endurance improve.
World-Class gym methodologist and elite trainer Olga Vinogradova adds: “Interval training also saves time. Such 15-minute sessions three times a week produce a comparable effect to an hour’s training.
Is it true that interval training can only take 20 minutes?
“Yes, except for the warm-up and cool-down period. Due to the high intensity, these exercises are not recommended for more than 20-30 minutes. Even the 30-minute ones are already closer to top-notch athletes. For an ordinary visitor to a fitness club, 15 minutes is enough, ”says World Class gym methodologist and outstanding trainer Olga Vinogradova.
Who is eligible?
All people who do not have any contraindications for high-intensity exercise. For example, high blood pressure or heart disease are such contraindications.
What is the difference between interval training and circuit training?
Many people think of interval training as a form of circuit training. The approaches are really close, but there is still a difference between them. “During cycle training, we do several exercises in the classical strength style, just resting after each set. exercise refers to vigorous dynamic exercises or fast cardio.Low-intensity exercise can be light cardio, resting or static exercise.
5 Interval Training Options
Oksana Laryukova Reboot Fitness, trainer of the premium network of fitness studios
You should do a warm-up before each workout and a hitch at the end of the session. Select the weight individually, distributing the load correctly.
Exercise 1: Variable dynamic and static
– Kettlebell squat 5-10 kg 10 reps
– Board 30-60 seconds
– Standing dumbbell press 4-8 kg, 10-15 reps
– Board 30-60 seconds
– Crouch hit + jumps 15-30 reps
Exercise 2: Increase exercise time per round
Exercises:
– Wide stance squat
– Wide-grip push-ups
— plank
– rock climber
– Twisting press / blade lift
Between circles you need to rest for a minute.
circle 1 – do each exercise for 15 seconds and rest for 5 seconds in between
apartment 2 – do each exercise for 30 seconds
apartment 3 – do each exercise for 40 seconds
apartment 4 (advanced) – do each exercise for 60 seconds
Workout 3: Alternating dynamic and static and increasing exercise time
Exercises:
– Romanian traction with dumbbells, weight is selected individually
– squat
– Push-up narrow grip
— plank
– press “book”
circle 1 – do each exercise for 15 seconds
apartment 2 – do each exercise for 25 seconds
apartment 3 – do each exercise for 35 seconds
apartment 4 – do each exercise for 45 seconds
Exercise 4: tabata
Interval training according to the Tabata principle – you perform the exercise with full strength for 45 seconds, and then rest for 15 seconds.
– Running on the track – 45 seconds (speed 6-8 km / h, speed increases by 2 km per lap)
15 seconds rest “step”
– Squat with dumbbells + dumbbell push-ups (weight of dumbbells selected individually – approx. 4–10 kg)
15 seconds rest “step”
— plank
15 seconds rest “step”
– Dumbbell stud to the sides
15 seconds rest “step”
– Narrow push-ups
15 seconds rest “step”
Olga Vinogradova, First Class gym methodologist and outstanding trainer
Exercise 5: whole body
Warmup: Rope or Jump 20-30 seconds (Advanced 1-1.5 minutes)
Exercise 1: Straight Leg Row with Dumbbells or Barbell
Exercise 2: push-ups from the support
Exercise 3: Bent Over Row
Exercise 4: dumbbell abduction
Perform each exercise for 4-8 reps.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
