O treino intervalado é um tipo de treinamento que consiste na alternância entre períodos de esforço de intensidade moderada a alta e de repouso, cuja duração pode variar de acordo com o exercício realizado e objetivo da pessoa. É importante que o treino intervalado seja feito com supervisão de um instrutor para que a frequência cardíaca e a intensidade do treino sejam mantidas, além de se prevenirem lesões.
Interval training is an excellent strategy to increase metabolism and speed up the fat burning process, decreasing body fat percentage, improving cardiorespiratory capacity and increasing oxygen consumption. It is recommended that these workouts be performed two to three times a week and that the person has adequate nutrition so that the results can appear and last for a long time.
- Interval training can be applied in the external race or on the treadmill.
- Bike and strength training exercises.
- It is important to ask the instructor to define the training area.
- Which corresponds to the intensity and heart rate that the person must reach and maintain during training.
- Exercise.
- Exercise.
HIIT, also known as high-intensity interval training or high-intensity interval training, is a type of training widely used to speed up metabolism and promote fat burning during and after physical activity. Exercises in which the HIIT protocol is applied must be performed at high intensity to obtain the desired benefits.
Most of the time, HIIT is applied to cycling and running training and involves performing the exercise at high intensity for approximately 30 seconds to 1 minute, depending on the person’s goal. After the time of effort, the person must spend the same time at rest, which can be passive, that is, standing, or active, in which the same movement is performed, but at a lower intensity. In addition to being applied in aerobic exercises, HIIT training can also be included in strength training exercises.
Tabata training is a type of HIIT and lasts approximately 4 minutes, in which the person does the high intensity exercise for 20 seconds and rests for 10 seconds, completing the total time with 4 minutes of activity. Like HIIT, tabata can increase a person’s aerobic and anaerobic capacity, help maintain muscle mass, and improve the cardiovascular system.
As this is a high intensity workout, it is recommended that it be performed by people who have been physically active for some time and under the guidance of an educational professional. physical to reap the benefits. Discover some tabata exercises.