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Interval training burns calories and builds muscle. However, driving through your intervals on the racetrack or on the treadmill is easier said than done. Here, exercise physiologists William Smith and Keith Burns give tips on how to get the most from your sprints so you can take full advantage of the epic benefits of HIIT training.
Use the rule of 15
After the first 15 to 30 seconds After a full interval, the body is usually in a semi-hypoxic state where the muscles do not get enough oxygen, the performance wears off, and the Lactate (which makes you painful after training), says Smith. To train your body to use oxygen more efficiently, start at 1
Sufficient recovery time
Aim for a 1: 4 ratio: If your sprint interval is one minute, your recovery step or run should be be four. Seems to be a lot? "It takes so long for the body to get ready for the next boost," says Burns. "Otherwise the next sprint will be endangered." And avoid being too hard when you should recover. You should be able to say a complete sentence, explains Smith. They do not relax; They let your body maximize working hours. (For more information, see why recovery is as important as intense exercise.)
When you stop exercising, your body is busy consuming extra oxygen, building your muscles, and to replenish its fuel storage – all burn calories. (You probably heard the so-called "afterburn effect.") To make it easier, walk a few minutes, stretch your muscles, stand up, and move every 30 to 60 minutes for the next few hours. "It can help your muscles recover properly," says Smith.