If you've read my article entitled Exercise: essential, then you can go to the next section, entitled How do interval training. Read on if you need a reminder of the basic principles of exercise to lose weight. Go to the bottom to find a link to the article full exercise.
Aerobic exercise is exercise burns fat. By activity using large (Leg muscles, especially) which increases your heart rate, but still allows you to breathe Normally, your body will burn fat with oxygen you breathe. However, their body burns blood sugar at the beginning because it is readily available.
Therefore, to achievethe stage of burning fat, you must exercise at least 20 minutes, preferably 30 minutes or more. Walking and cycling at an easy pace, are examples of aerobic activities. Read more in my article on aerobics.
Anaerobic exercises are high intensity exercise the muscles working hard, and you have trouble breathing. The "anaerobic" word means "without air" which means that you will be breathing fast, but still not get enough oxygen feed your muscles properly. This leads to muscle building, but it also means you burn as blood sugar, not fat, and finish with lactic acid It will make your muscles feel like they are burning. Weight training and sprinting are anaerobic activities.
You can continue to do aerobic exercise and anaerobic exercise, you can burn about the same amount of calories doing good. Aerobic exercise burns calories from fat during exercise. Anaerobic exercise burns only in blood sugar, but a lot of fat is burned later (the day) to replace energy. It is possible that combine the two, so you can burn fat during exercise, and keep burning the rest of the day? Yes, with interval training.
How interval training
The "gaps" in interval training are periods of high intensity alternative exercise remains low intensity. This allows a person to keep exercising for at least 30 minutes to kick in the effects of aerobic activity, but also intense enough strengthen the heart and burning fat to provide long-term high intensity exercise. The idea is simple but ingenious and incredibly effective.
You can do interval training using a measuring time or a measured distance. If you prefer to run indoor track in the gym, then there is probably a watch for all running, so the time would be more practical to follow. If you prefer the train outside, it can be embarrassing to look at his watch every few seconds, so go by distance, it will probably be easier. If you use the time you should run as fast as you You can for a full minute, then walk for two minutes.
After that, run again by a more minutes of rest by walking for two minutes. Repeat three minutes 30 minutes had elapsed cycle in general. If you prefer to draw the distance, you'll dowant to run about half a mile, then walk a quarter mile, and keep alternating that.
Benefits of Interval Training
World class athletes already know that interval training is the best way to improve almost all aspects of performance management. The effect is that the high intensity of the fist leg exercise such as running, it will make your legs stronger.
That means more muscle mass, and each gram of new muscle will burn more fat each minute of each day. The second effect of high intensity training is what people call "cardio". There short for cardiovascular training, which means that your heart like a muscle grow strong. This will prevent many forms of heart disease, as well as improving circulation, which has advantages in many aspects of life.
The most important benefit of interval training is that it is the best way to improve your VO2-max. This is the volume (V) of oxygen (O2) is taken with deep breathing (max). VO2max is the best measure fitness and endurance.
Increasing your VO2-max interval training will give more strength to all you do, and your VO2-max, the less you will feel heat or the pressure on the lungs when you exercise. Believe me, after interval training for a week, you know luxury without proof of your VO2-max is improving, and soon You improve every sense of the training session. It is a great feeling.
Improve Intervals
Drink water during each rest period. If you forget your bottle of water, one day, certainly you'll find that you can not run as fast or as long. The difference is truly remarkable.
Using the synchronization method is better than the distance to keep honest because you get faster, his half-mile out to take less time. Therefore, to maintain improving their performance and maintain weight loss, you must obtain either a stopwatch, or continue operating intervals even further (to Surely even they had one minute).
As your VO2max-up, you may be tempted to make your workouts last longer in general, or high-intensity periods last longer. You should make any these things. Your goal should be to maintain at intervals of 1 minute of operation separated by two minute walk, and further increase the intensity of each run interval.
If you perform each step of a sprint for a full minute, and maintain up to 40 minutes you are already a superhero. Longer risks workouts tissue degradation and high load of the kidneys and other organs. And ifyou do each time interval, you can not be pushing your speed as may, where profits.
At the other end of the scale, if you start interval training, go easy. Also many men are starting too fast and burn in 10 minutes. This willIt will not be to your advantage. Warm up with a brisk walk or a light jog for 10 minutes or more. Then try your first interval. It must be for a whole minute, but only about a rate of aslightly faster than the trot. Then walk for two minutes.
For your next interval, just try keep trotting pace for a full minute. Then walk for two again minutes. No sit or stop if you can avoid it, keep walking to recover. In his third interval, try a little faster. If you can not do it for the whole minute, you just where you find your region. The key is not to try sprint away and do be able to go for 20 seconds.
You have to do good minutes at a steady pace, as quick as you can hold for a full minute. I guarantee it will be slow the first time. But I tried again the next day and you will be better. At the end of two weeks, you will be amazed how much more capable than you have become. I promise.
Aerobic exercise is exercise burns fat. By activity using large (Leg muscles, especially) which increases your heart rate, but still allows you to breathe Normally, your body will burn fat with oxygen you breathe. However, their body burns blood sugar at the beginning because it is readily available.
Therefore, to achievethe stage of burning fat, you must exercise at least 20 minutes, preferably 30 minutes or more. Walking and cycling at an easy pace, are examples of aerobic activities. Read more in my article on aerobics.
Anaerobic exercises are high intensity exercise the muscles working hard, and you have trouble breathing. The "anaerobic" word means "without air" which means that you will be breathing fast, but still not get enough oxygen feed your muscles properly. This leads to muscle building, but it also means you burn as blood sugar, not fat, and finish with lactic acid It will make your muscles feel like they are burning. Weight training and sprinting are anaerobic activities.
You can continue to do aerobic exercise and anaerobic exercise, you can burn about the same amount of calories doing good. Aerobic exercise burns calories from fat during exercise. Anaerobic exercise burns only in blood sugar, but a lot of fat is burned later (the day) to replace energy. It is possible that combine the two, so you can burn fat during exercise, and keep burning the rest of the day? Yes, with interval training.
How interval training
The "gaps" in interval training are periods of high intensity alternative exercise remains low intensity. This allows a person to keep exercising for at least 30 minutes to kick in the effects of aerobic activity, but also intense enough strengthen the heart and burning fat to provide long-term high intensity exercise. The idea is simple but ingenious and incredibly effective.
You can do interval training using a measuring time or a measured distance. If you prefer to run indoor track in the gym, then there is probably a watch for all running, so the time would be more practical to follow. If you prefer the train outside, it can be embarrassing to look at his watch every few seconds, so go by distance, it will probably be easier. If you use the time you should run as fast as you You can for a full minute, then walk for two minutes.
After that, run again by a more minutes of rest by walking for two minutes. Repeat three minutes 30 minutes had elapsed cycle in general. If you prefer to draw the distance, you'll dowant to run about half a mile, then walk a quarter mile, and keep alternating that.
Benefits of Interval Training
World class athletes already know that interval training is the best way to improve almost all aspects of performance management. The effect is that the high intensity of the fist leg exercise such as running, it will make your legs stronger.
That means more muscle mass, and each gram of new muscle will burn more fat each minute of each day. The second effect of high intensity training is what people call "cardio". There short for cardiovascular training, which means that your heart like a muscle grow strong. This will prevent many forms of heart disease, as well as improving circulation, which has advantages in many aspects of life.
The most important benefit of interval training is that it is the best way to improve your VO2-max. This is the volume (V) of oxygen (O2) is taken with deep breathing (max). VO2max is the best measure fitness and endurance.
Increasing your VO2-max interval training will give more strength to all you do, and your VO2-max, the less you will feel heat or the pressure on the lungs when you exercise. Believe me, after interval training for a week, you know luxury without proof of your VO2-max is improving, and soon You improve every sense of the training session. It is a great feeling.
Improve Intervals
Drink water during each rest period. If you forget your bottle of water, one day, certainly you'll find that you can not run as fast or as long. The difference is truly remarkable.
Using the synchronization method is better than the distance to keep honest because you get faster, his half-mile out to take less time. Therefore, to maintain improving their performance and maintain weight loss, you must obtain either a stopwatch, or continue operating intervals even further (to Surely even they had one minute).
As your VO2max-up, you may be tempted to make your workouts last longer in general, or high-intensity periods last longer. You should make any these things. Your goal should be to maintain at intervals of 1 minute of operation separated by two minute walk, and further increase the intensity of each run interval.
If you perform each step of a sprint for a full minute, and maintain up to 40 minutes you are already a superhero. Longer risks workouts tissue degradation and high load of the kidneys and other organs. And ifyou do each time interval, you can not be pushing your speed as may, where profits.
At the other end of the scale, if you start interval training, go easy. Also many men are starting too fast and burn in 10 minutes. This willIt will not be to your advantage. Warm up with a brisk walk or a light jog for 10 minutes or more. Then try your first interval. It must be for a whole minute, but only about a rate of aslightly faster than the trot. Then walk for two minutes.
For your next interval, just try keep trotting pace for a full minute. Then walk for two again minutes. No sit or stop if you can avoid it, keep walking to recover. In his third interval, try a little faster. If you can not do it for the whole minute, you just where you find your region. The key is not to try sprint away and do be able to go for 20 seconds.
You have to do good minutes at a steady pace, as quick as you can hold for a full minute. I guarantee it will be slow the first time. But I tried again the next day and you will be better. At the end of two weeks, you will be amazed how much more capable than you have become. I promise.
No comments:
Post a Comment