It breaks down to 2 minutes of warmup, 2 intervals of 3. Use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. Heart Rate achieved during your entire workout, and your Recovery Heart Rate (see below)3) Warm up for 2 minutes at a moderate pace. You can start out with a low resistance and low RPMs (like 3. RPMs on a bike) for the first minute, increase the tension on your equipment one notch or increase RPMs slightly for the second minute, gradually raising your heart rate to a moderate level. Start out by doing 2 intervals: - First, increase the tension one notch above where your warmup ended at, or more if you find your feet are 'flying off the pedals'- Pedal (or go) FULL SPEED, as fast as you can, well above 8. RPMs (if on a bike) - even over 1. RPMs - for 2. 0 seconds.- Pedal slow for the next 1. If you did it right, you SHOULD see your Heart Rate go UP a little AFTER you stop pedaling so fast. This is because of the Oxygen Debt you created, and it signals your body to get more oxygen to your energy system. You will notice yourself panting - this is your body trying to get more oxygen to your lungs to fuel your energy system.- Repeat 1 more time (2. Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight, to individuals trying to improve their cardiovascular fitness, to the. The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away. Magazines constantly promote workouts in the fat burning. What is the fat burning zone? Should I run more slowly to lose fat? You may have heard the claim that you should run more slowly to burn more fat. Determine your maximum heart rate for heart rate training with these methods from Sally Edwards including a submax step test, 5k race test, walking test and more. Notice your Heart Rate go up a little after you enter the slow part of the interval each time.- After 2 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment and pedal slow for 2 minutes.- After your 2 minute cool- down, take your pulse or Heart Rate. This may have occurred during your 1st interval or your last (usually the last). It will PROBABLY be over the Max. Heart Rate calculated by 2. Minus Your Age. If it isn't, that's OK, especially when you are first starting out - don't overdo it. Do this workout 3 times per week - allow yourself at least one full day of recovery between workouts. Your body needs to heal itself, increase the strength of your heart and lungs, etc. Gradually build up your fitness level by first adding one interval to your workout each time your RHR improves over your last workout until you get to 8 intervals. These exercises cause your heart to beat faster while asking your.
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August 2017
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