Of course, the above terms are familiar to those active in sports. The term interval training is used to describe a high-intensity exercise that is performed repetitively, followed by lower-intensity but longer-duration exercise. Training with this method is considered more effective even when done in a short time compared to training for an extended period without this method. What is interval training, and what are the benefits? This article will discuss these two questions and provide tips on how to get the most out of them. The following is an explanation of the whole meaning of this kind of exercise.
Definition of interval training
This training combines short exercises repeated many times and gradually added in duration. In the context of significant activities, this training is high-intensity and fast, combined with light movements that become body recovery. You can set the type of exercise yourself, for example, sprints, burpees, lunges, jumping jacks, planks, abdominal presses, push-ups, high knees, cycling, and swimming.
This training can also be done briskly and repeated over 15 to 20 minutes. This exercise will have the maximum effect on all body components, even if it is short. This time limit is also an advantage of interval training since it is not time-consuming and can be done in your free time.
Performing this exercise does not require complicated movements, even with the help of various sports equipment. So that this sport can be practiced by anyone, anywhere. In practice, interval training can burn the body’s calories to be maximized by burning energy. Fast, intense, and tight movements have significantly benefited the body. Whether for muscle building, body endurance, or the development of internal organs.
Tips for maximizing interval training
How can you maximize the benefits of interval training? The key is to do the exercises with the proper technique. Here are some recommendations on what to do.
Meet nutritional needs
The first key to understanding the maximum of this exercise is proper nutrition. The body needs food to adapt to fast, dense, and high-intensity exercise. It is, therefore, essential to pay attention to a healthy diet so that the combustion process in the body can run optimally. It also applies to those who do interval training for nutritional needs. To train abstinence for you by ignoring food intake. Instead of becoming slimmer, the body is threatened with anemia, dehydration, and malnutrition.
Choose the right sport.
How do you choose the right sport? First, determine the type you like and get comfortable. Since you’ll be making these moves repeatedly, stick to what makes you comfortable and motivated first. Second, choose whether to focus on cardio, burn body calories, maintain fitness, or sculpt an ideal body based on your athletic goals. It makes it easier for you to prioritize repetitive movements.
Gradual exercise
Exercise will not be maximized if done by forcing the body. It also applies to interval training. For beginners, it is recommended to keep the exercise duration at 10 to 20 minutes once a week. Let the body recognize the new exercise it’s getting so your muscles can respond better in the future.
We encourage you to learn the importance of interval training until it’s complete. The body that is forced to move is prone to injury, which tends to negate the benefits of the sport itself. It is an exercise that requires persistence, so gradually increasing the intensity. Once you get used to it, you can increase the exercise duration up to 3 times a week.
Benefits of Interval Training
Understanding the importance and running of interval training has been shown to get the body into better shape. Here is an explanation of the benefits:
Lowering the calorie content
One of the most popular claims among interval training routines is their ability to reduce body fat. In a 30-minute exercise, the body can burn up to 30% more than in other types of exercise.
Increase the body’s metabolism
The next benefit of interval training is its ability to alter body calories as a metabolism booster. The effect is smoother blood flow, smoother oxygen circulation, and improved endurance.
Improve sleep cycles
The benefits of interval training are then recognized as effective in reducing stress hormones in the body. When this exercise is performed, the body responds by releasing endorphins that make you happy. More relaxed, fitter, and better sleep quality are future benefits for the body.
Increase muscle mass
Another benefit you can get from regular interval training is increased muscle mass. As muscle mass increases, the body becomes more substantial and more balanced.
The main requirements for implementing interval training are commitment and consistency. Suppose you understand the importance of it and omit both. In that case, your body won’t get the maximum benefit. You also don’t have to worry about getting bored with this exercise because there are a variety of exercises you can take turns doing.