Interval training
Interval training is a
concept of “high strength, low intensity + low intensity”, which allows
you to consume more calories and improve your performance in a short
time! Our most common exercise method when running! Long-term
low-intensity aerobic jogging can be boring and easy to adapt! Come and
try running interval training!
Three running interval training menus help you burn more fat.
First, standard interval training
3~5 minutes warm-up (slow-up, low-intensity cycle warm-up)
6~8 times: 1 minute or high intensity, followed by 1 minute low intensity
3~5 minutes of relaxation (slow running, low-intensity circulation to ease the body)
Second, pyramidal interval training (Pyramid)
3~5 minutes warm-up
30 seconds of high intensity + 1 minute of low intensity
45 seconds of high intensity + 1 minute of low intensity
60 seconds of high intensity + 1 minute of low intensity
90 seconds of high intensity + 1 minute of low intensity
60 seconds of high intensity + 1 minute of low intensity
45 seconds of high intensity + 1 minute of low intensity
30 seconds of high intensity + 1 minute of low intensity
3~5 minutes of relaxation
Third, the intermittent training of simulated sports behavior
In
a variety of sports (basketball, volleyball, football, baseball, etc.),
the intensity and timing of the exercise is unpredictable, and you can
mix different times, intensities and times. In one of the times, when
the energy used is large, the rest time can be increased.
3~5 minutes warm-up
2 times: 2 minutes of medium or high intensity + 1 minute of low intensity
4 times: 30 seconds of high intensity + 30 seconds of low intensity
6~10 times: 60m sprint + 90 seconds rest
3~5 minutes of relaxation