At different speeds: what is interval running and how it helps to lose weight


Interval training is a type of training that alternates between periods of high-intensity work and periods of low-intensity work. The high-intensity work periods last for a short period of time and are followed by a period of either active rest or complete rest. This type of training is an effective way to improve your aerobic fitness and burn more calories in a shorter amount of time.

At different speeds: what is interval running and how it helps to lose weight

A workout burns twice as many calories.

For many, morning jogging has become part of the mandatory routine. Some people prefer to run in the evenings in parks, while others prefer treadmills to their favorite TV series. Be that as it may, sometimes you want to diversify the training process. If you have long wanted to try interval running, but did not know what it is, it's time to decide.

How is interval running different from regular running?

Interval running involves alternating fast and slow running or walking to restore the pulse. For example, 400 meters run fast, and the next 400 meters - jogging or moving to a fast pace. Normal running is smooth and measured, without any acceleration, at the same set pace.


There are three types of interval running.

Interval sprint. This is a short distance run with an alternation of the fastest pace with jogging. It allows you to develop speed endurance.

Repeat run. Run the key segment at maximum speed, then rest to restore the pulse. After - the repetition of the segment. There should be several of them during training. This type of running allows you to achieve the maximum level of oxygen consumption.

Tempo run. This is a run with running training segments with an increase in speed on each subsequent one. It is especially effective for weight loss.

What is the benefit of interval running?

Due to its specificity, interval running helps to achieve maximum results in a short period of time. Performing such a workout, you can increase muscle endurance, strengthen the cardiovascular system, and also burn adipose tissue. Due to the constant change in pace, the body begins to expend more energy than it needs. As a result, twice as many calories are burned. In addition, interval running is a good way to diversify your workout and challenge yourself.


As a way to lose weight, you can use, in principle, any run. However, interval is one of the most effective and popular. It allows you to start the process of fat burning as soon as possible, and the effect after training will last for 24 hours.

Interval running puts a lot of stress on the cardiovascular system. So, it requires mandatory preparation. It is necessary to develop a certain base, strengthen muscles and ligaments. Therefore, if you are a beginner, I recommend that you first practice regular running at a low heart rate, and then switch to interval running.


Interval training is a type of workout that alternates between high-intensity and low-intensity exercises, or periods of rest. The high-intensity intervals help to improve your cardiovascular fitness, while the low-intensity intervals help to improve your muscular endurance. Interval training is a great way to lose weight because it helps to improve your cardiovascular fitness and muscular endurance.