Interval cardio training for beginners.
Safety precautions
The next workout is a great place to start if you're a beginner. It lasts 21 minutes and includes working intervals that will allow you to step out of your comfort zone a little. This means that you won't be out of breath or feel bad, but just a little tense - the perfect way to build a solid cardio foundation for health and weight loss.
If you have recently started playing sports, if you have any medical condition, or if you are returning to exercise after pregnancy or injury, be sure to consult your doctor. You may need to follow individual guidelines, and your mentor can give you safety tips.
Equipment
The workout is shown using a treadmill with varying speed and tilt, but you can use any exercise machine of your choice or do the workout outside. An elliptical trainer or bike is a good choice, and you can also just walk at a brisk pace.
Use working intervals to increase speed, tilt, and / or drag, depending on what type of activity you are practicing and the type of equipment you are using.
How to perform it correctly
You may wonder if you can do interval training if you're not an athlete, and the answer to that question is yes, absolutely you can. Beginners can learn a lot from interval training. You can not only change your workouts, making them a little more fun, but also give your body the opportunity to get used to such work.
As a result, you work hard for a very short period of time, which makes the workout more comfortable. This is much better than dragging out a workout or trying to work at a high intensity throughout the entire workout. More advanced athletes can work at a very high intensity, getting into an anaerobic zone where oxygen is in short supply.
Read these terms to follow the interval instructions.
* Working Approach: For each "working approach", use the settings on your simulator (tilt, speed, resistance, etc.) to increase the intensity. If you don't use a treadmill, increase your speed or find a slide. You should work outside of your comfort zone, but not so hard that you feel dizzy and almost fall off your feet. It should just be not very strong tension, but at the same time your heart should be actively working.
* Rest Approach: For each "rest approach", reduce the same workout parameters or slow down / descend to the straight road for outdoor exercise until you return to a moderate pace. Before the next approach, you should completely restore the standard (moderate) heart rate and rest a little. * Perceived Stress Score: The Perceived Stress Score (IOD) helps you track your intensity on a scale of 1 to 10. During the rest approaches, stay at the level of 4-5 OVN. During working approaches, stick to 5-6 OVN. If you prefer not to use an IOD, you can also use a target heart rate calculator and / or a speech test (with a heavy load, your speech gets confused and you can't speak evenly, and with a calm pace, you almost completely or completely pronounce sentences evenly) to control the intensity of the exercises.
Finally, don't forget to adjust the speed and intensity to suit your fitness level. If you are not ready for a higher intensity, it is wise to switch to the intensity that is convenient for you. Similarly, if you feel that this is not enough, feel free to accelerate or increase the slope or drag.
Workout
5 min: Warm-up (ARIES 3-4)
Warm up at an easy pace. Just start at a light pace and very slowly increase the intensity by accelerating, increasing the slope or resistance. It's time to warm up your body and get ready for a workout.
3 min: Rest Approach (IOD 5)
Increase the speed after the warm-up and increase the slope of the track by 1%. Keep a moderate pace. You should feel like you're exercising, but you should be able to continue the conversation smoothly.
1 min: Working approach (IOD 6)
Increase the slope by 1-3% to increase the intensity level. You should feel a slight change in intensity, and your breathing will become a little faster. If you do not feel the difference, you can raise the slope even more.
3 min: Rest Approach (IOD 5)
Reduce your speed and tilt to lower your heart rate to a comfortable level. These don't have to be the same parameters as in the previous rest approach.
1 min: Working approach (IOD 6)
Increase the speed by 3-5 and increase the slope by 1-2% to increase the intensity. Feel free to change these settings to work with the recommended intensity.
3 min: Rest Approach (IOD 5)
Reduce your speed and tilt to lower your heart rate to a comfortable level.
5 min: Hitch (IOD 3-4)
Reduce the speed and increase the slope to a comfortable pace for the hitch.
When you're ready to progress, you can simply add another pair of working approach and rest. If you want to continue, add one set per workout or just one workout per week.
Try this kind of interval training with other activities to swap them around, improve your endurance, and help you burn more calories. This constant increase in training duration will allow you to gradually get in better shape, without working so hard that you want to avoid training.
