Running intervals with slopes in Running training allows us to improve our physical abilities, both strength and endurance. In addition, due to the intensity of exercise we burn more calories, especially in the form of fat, something always recommended for those who perform any type of sport.
Tips for “doing slopes” in our Running training
Training on slopes improves our capabilities in two ways:
- The fact of climbing a slope implies that we will have to lower others, this causes that the working angles of the muscles vary within the same training, which will produce a significant improvement in the strength, power and resistance of the muscles.
- On the other hand, training on slopes combined with a low-fat diet will help us reduce weight, mainly by reducing subcutaneous fat.
The type of slopes will affect both the training model we are going to plan, and the benefits that can bring us:
- A small slope with a slope varying between 5% and 15% and does not involve more than 30 seconds of work, will improve the strength of the legs and the upper train, since we will have to move the arms to improve Inertia and maintaining a correct posture.
- A cost that involves between 30 seconds and 90 seconds of effort will increase not only the strength of the legs and the abdominal area but also the resistance.
- A longer slope, which involves more than 90 seconds of effort, even several minutes, will significantly improve aerobic endurance, as well as strengthening both the abdominal, lumbar and leg muscles.
When performing these types of workouts, we must keep in mind that going up and down slopes with different types of inclination puts our muscles to extra stress for which they have to be prepared. Let’s see some tips to do it without suffering any injury:
- Warm up and stretch before making slopes. The inclination of the ground puts more tension on the muscles of the legs, especially in the calf area, i.e. tibial muscles, and in the posterior calf area, where the twin, soleus and Achilles tendon allow us to apply all the force necessary to rise and move.
- At the time of lowering slopes we must be very careful, both with the posture, and with the career technique that we use. An oversight can cause us to have a sprained or sprained knee or ankle.
- Both uphill and downhill can work the abdominal area, as long as we keep our back straight and climb up raising the knees well and moving the arms vigorously.
Climbing slopes will not eliminate by itself the excess abdominal fat. We must also make other sacrifices such as having a diet high in complex carbohydrates and low in fats and simple sugars and ingesting daily fruits and vegetables. This type of diet will allow us to reduce calorie intake without reducing the volume of food.
In a healthy and healthy way we will improve our aerobic and anaerobic capacities.