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Interval training is great …


Interval training is a great way to get in shape without going to the gym – Fitness and diet

Interval training. The principle of the construction of training, an approximate program of interval training. Tips coaches. Where can I do interval training in Novosibirsk.

A great way to quickly get in shape without visiting the gym

What is the essence of interval training

Why interval training is effective for losing weight

How to organize a lesson without a visit to the gym

How to start independent workouts?

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What online resources will help to organize a home workout (video)

Can everyone practice the interval principle?

How to set yourself up for regular workouts

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Your figure is not ready for the summer? Together with the Novosibirsk fitness instructors, we will talk about an effective and affordable way to quickly become more slim and fit, even at home – about interval training.

Our experts

Julia Borzina, instructor of the Europe fitness club

Mikhail Reutov, instructor of Alex Fitness fitness club

What is the essence of interval training

“Interval” is not a separate fitness direction, but a new approach to habitual training. It can be used even when running or cycling.

The lesson is divided into phases: first, a surge of load, then – recuperation, then again a load … But recuperation is not rest, but only a tangible decrease in the intensity of the exercises. For example, with interval running in a single workout, you consistently either speed up or slow down. It turns out the alternation of strength and aerobic exercises.

An interval is one such cycle: slow motion plus acceleration.

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Why interval training is effective for losing weight

A great effectiveness of the interval approach in comparison with the traditional cardio and strength training is confirmed by many studies. The main reason lies in the acceleration of metabolism. What makes this happen?

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Our muscles are made up of “fast” and “slow” fibers. Slow fibers are involved with low-intensity loads (for example, during jogging). For energy, they consume fat, but after the end of classes the need for additional energy disappears, and fat burning stops.

Fast fibers work during high intensity blast loads. For their energy they use carbohydrates (glycogen).

With a continuous alternation of fast and slow activity, the body literally does not understand what kind of “fuel” it has to work with and consumes both fat and glycogen. As a result of this stress, metabolism is accelerated, and the burning of calories occurs a day after exercise.

Thus, a short interval workout can help you lose weight faster than doing only cardio or strength exercises.

How to organize a lesson without a visit to the gym

effective losing weight

Not all of us can spend hours at the gym. Doubtless plus interval training – they are easy to organize on the street or at home using a minimum of sports equipment (jump rope, mat) or even without it.

Mikhail Reutov:

– Before starting self-study, you need to consult a medical professional. If there are no contraindications, learn the technique of doing the exercises, get comfortable clothes and shoes, prepare a sufficient amount of water before training.

How to start independent workouts?

Julia Borzina

– Like any training session, the interval one needs to start with a warm-up to prepare the body for work, slightly increase the pulse, warm the ligaments and joints. Training can consist of basic elements of aerobics or step aerobics and strength training. The final stage of training is, of course, stretching to relax the body.

At home, you can create a workout with alternating physical activity of high and low intensity. For example, jumping, then squats. Running on the NATURAL BODYBUILDING – PROGRESS WITHOUT STEROIDS | Wedel\’s Nursery, Florist and female bodybuilders having sex Garden Center spot, followed by push-ups. Exercises with a rope, after – various twisting on the abdominal muscles.

Here is an example of a simple training complex.

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Do the workout. For example, for 3 minutes, jump: feet together, hands at the seams; in a jump, arms should be raised upwards, legs should be spread shoulder-width apart; return to the starting position.

Further exercises:

Squat at a fast pace (hands behind head, back straight, sit deeply and stand up sharply) – repeat 15 times;

Easy running in place for 1 minute

Push-ups (lying, arms bent at the elbows, legs straight or resting on the knees) – 15 times;

Easy running in place for 1 minute

Lunges forward one knee – alternately 10 times on each leg.


Easy running in place for 1 minute.

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Repeat the entire set three times. At the end of the workout, do the stretching.

If you like jogging in the fresh air, try using the interval approach as follows: two minutes of easy running, then 30 seconds of acceleration. To get started, do 6-8 reps.

Mikhail Reutov

– Classes need to start with a comfortable intensity for themselves. Then gradually increase the load, reduce the time to rest between intervals, get out of the comfort zone!

Michael advises gradually increase the load and intensity of exercise. Engage 3 times a week for 20-40 minutes and the result will not take long!

effective losing weight

What online resources will help to organize a home workout

To help those who wish to practice independently, there are channels on YouTube with examples of interval training. Most of them are English-speaking, but the exercises are demonstrated clearly, so everyone will be able to understand how to carry them out correctly. Videos are consistent and, if you stick to the system presented in them, you can perfectly do without personal instructors and achieve excellent results.

In English, interval training is abbreviated as HIIT (high intensity interval interval training). One of the most popular resources with HIIT workouts was Christine Salus channel (ChristineSalus). Kristin shoots all the videos in her apartment and practically does not use special equipment to do the exercises, doing the improvised items. For example, from the usual ottoman, she performs pushups. Christine’s workouts vary in time: from 10 minutes to 2 hours.

Another well-known channel that contains interval workouts is BodyRock (Сharliejames1975). Here they are highlighted in a separate section HIIT MAX. The section presents short explosive complexes – a suitable option Natural Bodybuilding – bodybuilding for beginners – Jamo TV for those who have little time to engage. However, for training with the instructors of this channel you will need sports equipment.

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Mikhail Reutov

– There is a YouTube channel fitness timestudy_ru. with a series of interval video training that you can do at home. Also, some experts are willing to support those who wish to engage in remotely.

An example of a home interval training with Mikhail Reutov from the fitness channel timestudy_ru.

Can everyone practice the interval principle?

High-intensity interval training is recommended only for healthy people who do not have medical contraindications. Before starting a class, consult a specialist!

How to set yourself up for regular workouts

Despite the large number of advantages, interval training includes quite heavy loads that are difficult to force yourself to perform without a trainer. Therefore, self-study needs high motivation.

Mikhail Reutov


– For motivation, you need to start recording your results, keep a training diary – progress is so visible, and interest does not disappear.

Julia Borzina

– I believe that harmony with oneself is a very important aspect of a person’s life. A beautiful and healthy body is the key to success in many ways. When you set a goal, go to it step by step, approaching and seeing your results – this becomes your motivation for further progress.

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Manpreet Singh

Assistant Vice President - Sales & Marketing

Manpreet Singh is the Assistant Vice President of LORDS Freight. He has an experience of over 29 years in the industry and has worked with top global forwarding companies. He holds a Diploma in Engineering from Fr. Agnel Polytechnic & Diploma in Marketing Management from Welingkar Institute of Management, Mumbai. He has joined LORDS Freight on 25th November 2019.

Sushil Rathi

Chief Executive Officer, Lords Freight Limited & Chief Operating Officer, Transportation & Procurement, Mahindra Logistics

Sushil graduated with a Bachelors's degree in Mechanical Engineering from Maulana Azad College of Technology, Bhopal University and has a Post-Graduate Diploma in Industrial Engineering from National Institute for Training Industrial Engineering. Prior to joining Mahindra Logistics, he has worked with Anantara Solutions Private Limited, the Premier Automobiles Limited, and Satyam Computer Services Limited. He was awarded the supply chain visionary of the year award by Kami Kaze. Sushil joined Mahindra Logistics on March 21, 2011.

Nanhi Kali

Project Nanhi Kalhi is an initiative of the K.C. Mahindra Education Trust. The objective is to provide primary education to underprivileged girl children in India. Through Nanhi Kali, MLL sponsored the education of nearly 1,776 girl students in Fiscal 2018.

Employees Social Options Program

We encouraged our employees to volunteer for various CSR projects in the areas of education, health and environment through this program in Fiscal 2017. Our employees have volunteered in various projects such as developing the educational skills of adolescents, increasing awareness of HIV/AIDS, conducting health camps to provide basic medical check-ups as well as donating to orphanages and old-aged homes in Fiscal 2017.

Community Building - Samantar

We, at Mahindra Logistics Limited, believe that drivers are the backbone of our company. We have genuine respect and admiration for drivers and so driver welfare is a very important agenda for the company.

Various driver welfare initiatives:

  • Safety and driver training
  • Drivers healthcare and family welfare initiatives
  • Drivers' children's scholarship

We have a goal to train 10,000 drivers across India by the end of the financial year 2019 under the Pradhan Mantri Kushal Vikas Yojana (PMKVY)

204 - Driver's Welfare Activities

42768 - Number of Beneficiaries (Samantar)

306 - Drivers Children Scholarship Beneficiaries

3820 - Drivers Trained under PMKVY

Rural Development – Gram Vikas

We, at Mahindra Logistics Limited, believes that social responsibility is a long-term continual phenomenon rather than an episodic intervention. In line with this belief, we adopt villages with a scope to improve the quality of life of the village residents.

Various activities under village adoptions:

    • Education
    • Village infrastructure development
    • Health & nutrition
    • Hygiene & sanitation
    • Women empowerment
    • Employment generation
    • Financial inclusion programs

After the successful attempt at adopting AWARE village in Thane district for a period for 3 years, we have adopted another village in 2017-18 called TEMBHA, which is also in Thane district.

39 - Number of Activites

20561 - Number of Beneficiaries

Amit Bohra

Head - Finance

Amit Bohra is Head - Finance at LORDS Freight (India) Private Limited has over 13 years of experience. He comes with a wealth of experience in Finance function which includes FP&A, Accounting & Controllership, Procurement, Contracting, Treasury & Fund Management, Auditing, and Statutory Compliances.
Amit is a Chartered Accountant and Law graduate. He is associated with the Mahindra group since 2011. Earlier, He has worked with Samsonite and Intelenet group.
Amit has bagged few accolades, includes “Professional Achiever Award-2015” by Institute of Chartered Accounted of India ,“Most Promising Future CFO award - 2016 under Large Corporate category” jointly hosted by Business World & Yes Bank and “CFO Next 100 award- 2016” by CFO India.


Ms. Sachitha MV

Head – Air freight

MV Sachitha, is the Head – Air freight at LORDS Freight. She graduated from Pune University with a bachelor’s degree in Computer Science. She also completed a master’s degree in International Business and in Personnel Management. Prior to joining LORDS, she has served in different facets mainly in Air freight, Oil & Gas Vertical in Damco, CEVA, EUSU. She joined LORDS Freight in May 2017.

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Ashok Jadhav

Head – Ocean Freight - India

Ashok Jadhav, is the Head Ocean Freight – India, He holds a diploma in E & T Engineering from Mumbai University in 1995. Prior joining to LORDS he has worked with global forwarding companies like EXEL India Pvt Ltd, Panalpina World Transport India Pvt Ltd, CEVA Logistics India Pvt ltd, DSV Air & Sea India Pvt Ltd and Hanjin Logistics India Pvt Ltd. He joined LORDS Freight on May 21st, 2017.


Saurav Chakraborty

Chief Operating Officer

Saurav Chakraborty, is the Chief Operating Officer of LORDS Freight. He is a Graduate from Kolkata University and holding Management degree with 17 years of experience, vast knowledge of Freight Forwarding and having held key commercial positions in several global companies such as AGILITY and CEVA logistics. Prior to joining LORDS Freight, he has been core member as Commercial Head, beginning EUSU logistics operations in India. He joined LORDS Freight on Apr 03, 2017.

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Co-Founder & Director

V.Krishnan, is the Co-Founder and Whole Time Director of LORDS. He Graduated from Ranchi University with a bachelor's degree in Commerce. Having over two decades of Logistics Experience, he started his career with Tata Steel as Administrative Trainee and served in Purchase, Personnel & IR and International Forwarding Division with them. Prior to Co-Founding LORDS in 2011, he was the General Manager (South 2) of CEVA Logistics



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