There are multiple types of training for those who want to lose weight or just stay in shape. However, there is one type of training that is working for adults over 45 that can be done by anyone. It is running. But not just running, but interval training. It has been shown that this type of training, not only helps to work the glutes and quadriceps, but it is a very complete cardiovascular workout.
It involves running for 30 seconds and walking for ninety, a total of 4 or 5 rounds. Through this training, the metabolism is stimulated and an effective muscle toning is achieved, in addition to the desired weight loss. It is a model that maintains optimal cardiac health, and requires no equipment other than tennis shoes, sportswear and a space to run.
Physical activity
Physical activity is essential throughout our lives. Perhaps because of the rise of processed food or long working days in front of a computer, we have stopped giving importance to movement. By nature, human beings need to move, exercise their bodies and stay active. Moreover, this tendency to abandon movement has led us to have increasingly sedentary lifestyles, which go against the very nature of our body. That is why, even if we have to face long working days sitting down, we should prioritize activities that require us to move, in addition to incorporating sports into our daily routine.
What type of training is better?
The number of sports modalities that exist today is infinite. Running, walking, outdoor sports, gym, yoga, pilates, dance, boxing, skating and an endless list that make up all the options to move our body. That is why there is no best method, but it will depend on the needs, physical condition and preferences of each person. What’s the point of doing 3 spinning classes a week if you hate bicycles and you just like to dance? There are as many options as there are people in the world, and each person should choose the modality that works best for them, that they like and that they have the capacity to do.
Benefits of sprinting
However, experts argue that not all types of cardio are the same. In fact, they claim that, depending on the person, there are some that work better than others. The cardio that works best, according to them, is running. Although many people hate this sporting activity or find it boring, the modality offered by the experts is somewhat more dynamic. It consists of running for intervals of time, leaving a rest between them to recover.
This type of cardio is indicated as one of the most effective ways to burn fat, tone muscles, improve cardiovascular health and strengthen legs. This type of training, besides being more dynamic, also requires less time, since the same effectiveness is achieved by putting the cardiovascular system to work at high intensity in a shorter period of time. How does it work?
- Run at full speed for 30 to 60 seconds.
- Rest stationary or active for 90 seconds.
- Repeat 5 to 10 times.
How do I start this type of training?
Although it is a training model suitable for everyone, those who have not run before or have not run for some time should start more cautiously.
- Warm-up: walk for 5 minutes.
- Choose a soft surface if possible (to reduce impact).
- Start with 30-second sprint stretches and 90-second breaks. Do 4-5 rounds.
- Keep in mind the posture: arms active, knees up.
- If you notice any pain or discomfort, stop the exercise and consult a professional.
Advantages
The main advantage of this type of high intensity training is that it combines cardio and strength. The metabolism is activated and keeps running even after finishing the exercise, favoring weight loss. It improves balance and speed, and helps to work the legs, glutes, quads and hamstrings. Although any type of person can do this sport, it is gaining popularity among people over 45 years of age, who prefer to opt for exercise that does not require spending hours in the gym, but that allows them to maintain physical and cardiovascular health in the present and for the future.