Как похудеть без диеты?

Thursday, 23 May 2013 09:30

Интервальный бег: худеем правильно

Как бы ни была красива и заманчива реклама всевозможных средств для похудения без лишних усилий, не забывайте поговорку «без труда — не выловишь и рыбку из пруда». Различные чаи, таблетки-БАДы, пояса, которые сами качают пресс, комбинезоны-сауны и прочая ересь возможно и дадут какой-то кратковременный результат, и хорошо, если без вреда для здоровья. Но стоит вам перестать пользоваться чудодейственными препаратами и устройствами, как потерянные килограммы вернутся назад, нередко — сторицей. Поэтому не стоит доверять маркетологам-шарлатанам, лучше обратиться к проверенным и безопасным методикам, как правильно похудеть.

Лучший, и в плане эффективности, и в плане оздоровительного эффекта, способ — это правильное питание (заметьте, не диета) в сочетании с кардионагрузками. Что касается последнего, то сегодня на пике популярности интервальный бег. По сути, это чередование бега в быстром и медленном темпе.

 

Как бегать

Стандартный план тренировки: 100 метров на максимальной скорости (секунд 30), 100–200 метров трусцой (2–3 минуты) и дальше по кругу без перерывов между интервалами. Длительность занятия — 20–30 минут. Чтобы было понятнее, максимальный темп — это ускорение на пределе возможностей, когда нечем дышать, а сердце вырывается из груди. Перед тренировкой нужно обязательно размять все суставы и пробежать несколько минут в легком темпе для разогрева мышц, в конце — растяжка. Продолжительность интервалов рекомендуется периодически менять, чтобы не привыкать нагрузке. Практиковать интервальный бег стоит не чаще 2–4 раз в неделю: организм должен успевать оправиться после такой встряски.

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20-минутный интервальный бег помогает сжечь в 9 раз больше жира, чем часовой бег трусцой. Дело в том, что на обычный бег организм тратит гораздо меньше энергии. Чтобы выработать весь запас гликогена и перейти на жировые отложения,  надо бежать минут 40-50. В случае с интервальным бегом жир начинает гореть уже через 2–3 минуты. Согласитесь, тратить полчаса на тренировку или полтора — разница существенная. К тому же, интервальный бег дает хороший бонус к выносливости, скорости и расширяет возможности сердечно-сосудистой системы.

Подводные камни

Если вопрос, как быстро похудеть, стоит перед человеком с заболеваниями позвоночника, сердца, сосудов или в период обострения хронической болезни, то об интервальном беге придется забыть. Второй момент — такие тренировки не предназначены для новичков. Если последний раз вы бегали в школе, лучше начать с легких утренних пробежек, чередуя бег и ходьбу. А через полгода-год можно и к более интенсивным нагрузкам переходить.

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