interval training involves alternating the "work" periods (sometimes called a "sprint" intervals) of high intensity exercise with low intensity "recovery" period. Each set of intervals of the recovery interval is usually referred to as a circle, and your total workout is defined by heat, the desired number of rounds, after cooling.
High Intensity Interval Training (HIIT) is a very demanding style of work, and the term "high intensity" often scares many interns, so do not be afraid to start too easy and gradually increase the difficulty level. When I was reading the Turbulence Training Craig Ballantyne had a great explanation for the interval if the intensity on a scale of 0 -. 10, 0 does not move at all and 10 is running for his life .. then the ideal job interval is around 8 A very important thing to remember is that even the "Run for your life 'will be different speeds for different people.
Keep in mind that if you're not dressed in a long time ... or have never tried HIIT before, then even the work period of 8 might be too much for you. For you, good work interval can be fast pace walk. It really depends on you and definitely should not be afraid to start out too easy and progress to weight gain. You can always make more difficult the next training session, but if you go hard before you are ready you can set yourself back with injuries or just discouraged.
Example Beginniner exercise
3-5 minutes walk
Walk on a leisurely pace. Just moving into the blood and get loosened up. Spend the last minute walk a little faster to get ready for your first interval.
30 seconds of brisk walking
Remember the 0-10 scale of intensity? If you just start walking with some intervals than shooting for 6 It should be fast / brisk walk. Imagine that you are late for an interview and really need to hurry. If you can not keep it for 30 seconds, shoot for 20 years.
90 seconds of slow walking
Immediately drop the speed you need to catch your breath, but keep kreće.Potpuni delay too taxing on the heart. As you recover you can bring the speed back a bit. If you need more than 90 seconds at first, but go ahead and take it. Shoot for 6 pieces of this, and then follow it with another 3-5 minutes of walk as a cool down.
Do this 3 times a week, be sure to take a day between each workout. Once you get a handle on the 30:90 interval, add the extra round of book you can do 8 rounds of 30:90, was the first to focus on reducing the amount of time to recover. Go to brisk walking for 30 seconds after 75 seconds, slow recovery. Again drop to 6 rounds. When you can carry 8 rounds again cut another 15 seconds of your time to recover and fall back to 6 laps. In this way, do not follow a strict schedule that says it should be at this level to X number of reps per day X, but steadily progressing at their own rate. Be sure to log everything down in a journal so you can see your progress.
When you are back to 8 rounds of 30:60 intervals, and then try upping the work intervals of 15 seconds, while keeping the recovery period was determined at 60 seconds. Drop up to 6 total rounds and work your way back to 8, and then add another 15 seconds of work until the rounds are 60 seconds of brisk walking (probably to be almost jog so far), and 60 seconds of slow recovery. So far, I promise that you will be transformed for the couch potatoes and ready (and hopefully an energetic and eager) to begin implementing a more intensive style of training.
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