[ad_1]
TThe interval approach can also be integrated into the exercises we are already doing, rather than having to take a specialized gym clbad. "I see people swimming up and down and barely raising their heart rate," says Deadman. "They could make it harder for themselves and get in shape by swimming slowly for two lengths, then faster for a length, that kind of thing. This is a high interval training effect.
The same goes for running: instead of enduring the pain of running long distances, you can take a more appropriate approach. "Just take 10 steps, for example, to walk 10 steps," she suggests.
Depending on your fitness goals, Deadman also suggests that you complete your workouts with a well-being diet program. The diet, she says, is a word she hates, but she recommends some approaches. "You feel good because you are giving up foods that are struggling a bit in the digestive system," she says, citing wheat reduction, eating good forms of glycemic carbohydrates, enough vegetables for vitamins and minerals and a lot of protein to feed muscles.
She also advocates reducing alcohol and caffeine consumption, while conceding that it is not really a "bunch of laughs". Yet all these endorphins should more than compensate.
Crucially, there is no single approach to interval training. The intensity is subjective according to your physical condition and it is important not to push harder than you should. Despite a large amount of excitement on the theme "Any pain, no gain" in the gym world, a HIIT clbad should leave you invigorated, not totally exhausted.
Annie Deadman – Low Impact Workout
The next training should take 23 minutes or a little less and everything is low impact. The first two sections include two resistance exercises and one exercise of greater intensity.
Warm up
- 5 squats and 10 pats side by side, x 3
- 10 crunches, 10 mountaineers (all on the ground), x 3
- 10 standing kicks, 10 half stars, 3 x with rest in between.
Lower body
- Squats slow, 40 seconds
- Glute bridge (lying on your back, knees bent, feet flat on the floor and lifting hips up and down), 30 seconds
- Taps (in a standing position, almost walking on the spot, but without lifting feet very high), 15/20/25 seconds (which means 15 seconds in the first turn, then 20 seconds in the turn, then 25 seconds, with short breaks between).
Remain 20-40 seconds Repeat x 3.
Upper body and nucleus
- Box-up, 30 seconds
- Oblique crunches (on the back, feet flat on the floor, knees bent, hands behind the head, stretch the back of the opposite knee, then repeat on the other side), 40 seconds
- Double step aside (step aside and squat, repeat the operation, and then return in the other direction, the deeper you are, the more difficult it is). 15/20/25 seconds, according to section 1.
Remain 20-40 seconds. Repeat x 3
Low impact resistance and cardio work
- Half-star jumps
- Sumo squats (but squats with feet turned out a little to hit the glutes more – do them gently and slowly)
- Ascending the ladder (knees high with arms raised too, fast pace, but vigorous enough).
Do each exercise in Section 3 for 15 seconds, with a minimum of rest between the two. Rest for 20 seconds after all three are finished, then repeat the list for 20 seconds. Remain another 20 seconds, then repeat this time for 30 seconds.
Rest. Do a little dance and feel super smug.
[ad_2]
Source link
