![]() Basically, you mix up all of the above types of training together into one session. This is translated from Swedish, this means speed play. Repeat 3 to 6 times depending on fitness level.Sprint as hard as you can for 30 seconds,.It is done at intensities of 85 to 100% of your HR max. This type of training involves going hard for short periods of time then resting for equal or longer periods of time. The key is variation during the work while not working so hard that you must stop completely. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. You can vary the intervals and intensities to your liking, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. It is done for between 5 to 20 minutes generally, depending on fitness level and This is a very demanding form of training. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This version of aerobic work is done at around 80 to 85% of HR max. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop. This type of training can be used for fat loss and for increasing aerobic capacity. This is also the next step up from the low intensity work. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This involves aerobic work done at around 70% of max HR. ![]() It is also the least demanding form of aerobic training. It is reasonably good for fat loss, especially in very obese people. ![]() This type of training is good for people just getting started with cardio work. You should be able to converse comfortably while doing it (called the talk test). This can be walking, cycling, jogging, etc. It is basically something slow, easy, continuous and long (over 40 minutes). This type of training involves intensities of around 40 to 60% of Here are 7 of the most commonly used cardiovascular training types. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers. Each has it's own advantages and disadvantages. Cardiovascular training which can help you meet your fitness
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