The interval training 2
Interval training actually it just like normal cardio exercise...for examples : jogging, swimming, jumping, basketball, football...ects. as long as the training is leveling up ur heart beat rate.
Yeap, there is a measurement of ur body exertion range with the scale of 1 to 10. 1 will be the activities tat u can do it everytime n everyday , while 10 will make u to shout out ''omg..stop it stop it, i cant withstand few sec more!''. 5 or 6 will be ur normal exertion / recovery portion. If you guys can get to exertion portion in 8 / 9...tats high intensive interval training (HIIT).
Actually,we shud do more abt HIIT..why?
according to the research, the calories burning is more for HIIT.
HIIT is not recommended for novice exercises. It puts a high demand on your body, and if you’re not used to exercising, you can increase the possibility of getting injured. If you have high blood pressure, heart disease, or joint problems like arthritis. (but i believe, HIIT is just a no sweat training for u)
OK, let go to the routine for HIIT:
If you’re just starting doing cardio, don’t attempt HIIT yet. Work up so you can do your cardio of choice for 20 minutes.When you’re just starting HIIT, it’s best to go with 2 minutes of high intensity, alternated with 2 minutes of recovery (lower intensity or rest), for 10-20 minutes total. (be patient...)
ALWAYS WARM UP FIRST AND COOL DOWN AND STRETCH AFTER!
For example:
Run fast 2 minutes
Run slow or walk 2 minutes
Repeat until you reach 10-20 minutes total
Cycle fast 2 minutes
Cycle slow 2 minutesRepeat until you reach 10-20 minutes total
As you get used to doing HIIT, reduce the intervals to 1 minute each!!
You can also do pyramids, for example:
Cardio fast 1 minute
Cardio slow 2 minutes
Cardio fast 1 minute
Cardio slow 1 minute 30 seconds
Cardio fast 1 minute
Cardio slow 1 minute
Cardio fast 1 minute
Cardio slow 30 seconds
Cardio fast 1 minute
Cardio slow 1 minute
Cardio fast 1 minute
Cardio slow 1 minute 30 seconds
Cardio fast 1 minute
Cardio slow 2 minutes
Cardio fast 1 minute
(and i recomment u to do ur very fast in ur last boast!)
The routine is very flexible, u can substitube the distance instead of time, (change 100meters to 200meters, just remember follow the 'rhythm' : high intensity > low intensity > high > low > high > low > ... ... ... as long as the high intensity at 8 or 9 exertion portion while low intensity at 5 or 6 exertion portion.
Now...pick ur favourite cardio activity and HIIT it!!!
it is more fun tat u having sports with ur friends^^
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