Hiit exercises level i
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This document provides information about high-intensity interval training (HIIT) exercises for beginners. HIIT involves alternating between short periods of intense exercise at 90% of maximum heart rate and recovery periods at 60% heart rate. The benefits of HIIT include improved aerobic and anaerobic fitness, better blood pressure, cardiovascular health, insulin sensitivity, cholesterol levels, and reduced abdominal fat and body weight. It recommends two 15-second HIIT routines for beginners with 5 seconds of rest between exercises and repeating the routine up to three times.
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HIGH INTENSITY INTERVAL TRAINING (HIIT)
Due to the relative nature of HIIT, we believe it can be performed by (almost) everyone.
However, we are certainly not saying that everyone should do it; nor is HIIT necessarily the best thing since sliced bread. The best form of exercise is the one that you will actually do, and do safely.
Hiit
HIIT, or high-intensity interval training, involves alternating between short periods of intense anaerobic exercise and less intense recovery periods. It can improve aerobic and anaerobic capacity while decreasing body fat percentage and metabolic response to exercise. There are several types of HIIT that vary in intensity, duration of intervals, and recovery periods between intervals. When doing HIIT, factors like exercise choice, total session duration, intensity level, and recovery periods should be considered depending on a person's fitness level and time availability. Some practical HIIT session proposals include running, jumping jacks, and bodyweight strength exercises in interval formats for varying difficulty levels.
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
High intensity interval training (HIIT) involves alternating between short periods of intense exercise and lower intensity recovery periods. It is more effective for fat loss and improving fitness than steady-state cardio. HIIT burns more calories during and long after a workout by challenging the cardiovascular system and increasing metabolism. While very effective, HIIT should only be done 3 times per week with rest days to prevent overtraining and allow muscle recovery.
Hiit presentation part 1
This document provides information about high intensity interval training (HIIT). It defines HIIT as alternating between intense exercise and low intensity recovery periods. It describes HIIT can be done aerobically with cardio exercises or anaerobically with weights. It also discusses the benefits of HIIT, including increased fat burning, endurance, and strength. Additionally, it outlines different types of HIIT workouts, such as varying the interval durations and intensities, and combining exercises like running and bodyweight movements. Finally, it notes that while HIIT provides fast results, it should only be done 3 times per week to avoid overtraining.
High intensity interval training
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
Principles of training and training zones
The document outlines 6 principles of training: moderation, overload, progression, specificity, reversibility, and variance. It then provides examples of how to apply the principle of overload through increasing frequency, intensity, or time of exercise. It also discusses applying the principles of progression, specificity, reversibility, and moderation/variance to different training programs.
3. fitness,training & exercise
Here are the answers to your questions:
1. The 4 Principles of Training are Specificity, Overload, Progression, and Reversibility.
2. F.I.T.T stands for Frequency, Intensity, Time, and Type - the four ways to achieve Overload in a training program.
3. If you progressed an exercise program too quickly, it could result in injury to muscles and joints. The body needs time to gradually adapt to increased demands through progressive overload.
Tema 2. metodos
Este documento describe diferentes sistemas y métodos para el desarrollo de las cualidades físicas como la resistencia, flexibilidad y fuerza. Explica métodos continuos, fraccionados y mixtos para la resistencia que incluyen cross-paseo, carrera continua, fartlek e interval training. También describe métodos dinámicos, activos-estáticos y pasivos-estáticos para mejorar la flexibilidad, así como el uso de pesas, autocarga y circuitos para desarrollar la fuerza.
Recommended
HIGH INTENSITY INTERVAL TRAINING (HIIT)
Due to the relative nature of HIIT, we believe it can be performed by (almost) everyone.
However, we are certainly not saying that everyone should do it; nor is HIIT necessarily the best thing since sliced bread. The best form of exercise is the one that you will actually do, and do safely.
Hiit
HIIT, or high-intensity interval training, involves alternating between short periods of intense anaerobic exercise and less intense recovery periods. It can improve aerobic and anaerobic capacity while decreasing body fat percentage and metabolic response to exercise. There are several types of HIIT that vary in intensity, duration of intervals, and recovery periods between intervals. When doing HIIT, factors like exercise choice, total session duration, intensity level, and recovery periods should be considered depending on a person's fitness level and time availability. Some practical HIIT session proposals include running, jumping jacks, and bodyweight strength exercises in interval formats for varying difficulty levels.
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
High intensity interval training (HIIT) involves alternating between short periods of intense exercise and lower intensity recovery periods. It is more effective for fat loss and improving fitness than steady-state cardio. HIIT burns more calories during and long after a workout by challenging the cardiovascular system and increasing metabolism. While very effective, HIIT should only be done 3 times per week with rest days to prevent overtraining and allow muscle recovery.
Hiit presentation part 1
This document provides information about high intensity interval training (HIIT). It defines HIIT as alternating between intense exercise and low intensity recovery periods. It describes HIIT can be done aerobically with cardio exercises or anaerobically with weights. It also discusses the benefits of HIIT, including increased fat burning, endurance, and strength. Additionally, it outlines different types of HIIT workouts, such as varying the interval durations and intensities, and combining exercises like running and bodyweight movements. Finally, it notes that while HIIT provides fast results, it should only be done 3 times per week to avoid overtraining.
High intensity interval training
This document discusses high-intensity interval training (HIIT) and its benefits compared to endurance training. HIIT involves short bursts of intense exercise alternated with recovery periods. A typical HIIT session involves sprinting for 30 seconds followed by a 1 minute recovery period, repeated 4-6 times. Studies have shown that HIIT can improve aerobic capacity, fat metabolism, and endurance as much as longer endurance training, but with less time commitment - around 15 minutes for HIIT versus hours for endurance training. The intensity of HIIT places more stress on the body than endurance training, leading to more rapid adaptations in factors like mitochondria and fat burning.
Principles of training and training zones
The document outlines 6 principles of training: moderation, overload, progression, specificity, reversibility, and variance. It then provides examples of how to apply the principle of overload through increasing frequency, intensity, or time of exercise. It also discusses applying the principles of progression, specificity, reversibility, and moderation/variance to different training programs.
3. fitness,training & exercise
Here are the answers to your questions:
1. The 4 Principles of Training are Specificity, Overload, Progression, and Reversibility.
2. F.I.T.T stands for Frequency, Intensity, Time, and Type - the four ways to achieve Overload in a training program.
3. If you progressed an exercise program too quickly, it could result in injury to muscles and joints. The body needs time to gradually adapt to increased demands through progressive overload.
Tema 2. metodos
Este documento describe diferentes sistemas y métodos para el desarrollo de las cualidades físicas como la resistencia, flexibilidad y fuerza. Explica métodos continuos, fraccionados y mixtos para la resistencia que incluyen cross-paseo, carrera continua, fartlek e interval training. También describe métodos dinámicos, activos-estáticos y pasivos-estáticos para mejorar la flexibilidad, así como el uso de pesas, autocarga y circuitos para desarrollar la fuerza.
High Intensity Interval Training.ppt
HIIT involves alternating between high intensity exercise and rest intervals. It provides shorter, more effective workouts that burn more calories than longer steady state cardio. Some advantages include shorter workouts, increased calorie burn through EPOC, and improved athletic performance and VO2 max. When planning a HIIT routine, one should choose exercises, set times for work and rest intervals, and repeat sets with rest between.
maximal Strength training
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
Microdosing (Speed, Plyometrics, Lifting)
This presentation was presented to the ASCA Special Interest Group in Adelaide on 21/11/2018. It is a case study of an athlete who went to the World Junior Championships in Finland 2018 (Aust, Men's 4x100m). It discusses the concept of 'micro-dosing' in reference to the structure of the 2017-18 season, as well as the final 12 weeks preparation leading into the championships.
Strength training advanced methods-mahdi-cheraghi-june 2020
The workshop discusses advanced strength training techniques including determining set and repetition schemes based on training goals, post-activation potentiation, complex training, partial repetitions, and cluster sets. Cluster sets involve short rest periods between repetitions within a set to maintain power output and mechanical performance while allowing for increased training intensity and volume. They are well-suited for the preparatory phase focusing on power development.
Athlete Specific Strength Training Lecture
This is part of a series of lectures I gave at Wilmington College for the class, "Strength Programming for Sport".
Biomotor Development for the Speed-Power Athlete
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
Strength Training for Track & Field
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
Periodisation
Periodisation involves dividing the training year into phases with the goal of peaking performance for important events. It prevents overtraining and injury by gradually increasing intensity over various cycles. The training year consists of an off-season, general preparation, specific preparation, and competitive phases of varying lengths focused on different activities to optimally develop sports performance.
Periodisation models
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
Bompa's Periodization for Sports Training
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Periodização - Hipertrofia Muscular
O documento discute periodização para hipertrofia muscular, descrevendo: 1) A hipertrofia muscular ocorre quando os músculos são submetidos a esforço resistido, levando à sobrecarga e destruição de fibras musculares; 2) É necessária alimentação balanceada e ingestão de suplementos para estimular a produção de hormônios anabólicos e permitir o crescimento muscular; 3) O plano de treinamento proposto utiliza variadas fases e intensidades para promover o desenvolvimento muscular de forma progressiva ao longo de
Principles Of Training
The document discusses principles of training including frequency, intensity, duration, overload, specificity, adaptation, regularity, reversibility, generalisation, variety, group vs individual training, and methods like continuous, weight, and interval training. It provides guidelines for applying these principles including manipulating variables like frequency, intensity, duration, and rest periods to continually apply overload and drive adaptations over time.
High-Intensity Training [YLMSportScience 2015]
1. High-intensity interval training involves short bursts of high-intensity exercise interspersed with recovery periods and can be effective for improving endurance performance when properly programmed.
2. There are different HIT formats that vary based on work interval duration, intensity, and recovery duration and intensity which influence time spent at VO2max, anaerobic contribution, and neuromuscular load.
3. Long interval training generally allows for the greatest time spent at VO2max while sprint interval training allows only brief periods at VO2max. Recovery duration and intensity also impact physiological response.
4. Proper programming of HIT considers the athlete's fitness level and training status as well as injury risk to maximize
Principles of Sports Training
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
Como calcular sua frequência cardíaca de treino?
O documento explica como calcular a frequência cardíaca de treino usando a idade, frequência cardíaca basal e intensidade do treino. Ele fornece uma tabela com as zonas de intensidade de treino e seus benefícios, e enfatiza a importância de monitorar a frequência cardíaca durante o exercício para obter resultados seguros e eficazes.
Strength Exercises for Sport Performance
Lecture on strength training exercises that I gave as a lecture for Wilmington College students in HPE 345, Strength Programming for Sport. Taken from the text: Science and Practice of Strength Training, 2nd edition.
5.1 principles of training
The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
Youth Athlete Program Design
This document outlines a training program design lecture for youth athletes. It discusses key principles and variables to consider for different age groups, including chronological and biological age as well as training age. The lecture teaches an athletic development model that focuses first on fundamental movement skills and motor control exercises before progressing to more complex exercises and sport-specific training. Sample training sessions are provided that follow this progression from bodyweight exercises to loaded movements while focusing on technical competency at each level.
Resistance training
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
Hiit most effective way of buring calories
This infographic is about High Intensity Interval Training, the most effective way of doing cardio to burn extra calories.
Source: http://www.boostintensity.com/hiit-high-intensity-interval-training-procedure-and-benefits/
Cardio and Chest
Cardiovascular exercises raise heart rate and circulation while using large muscle groups rhythmically. Types include low, medium, and high intensity. Low intensity uses 40-60% maximum heart rate for longer durations. Medium intensity is 70% maximum heart rate and includes jogging or cycling. High intensity burns more calories in less time at 80-90% maximum heart rate like interval training. Interval training alternates between high and low intensity periods. Circuit training moves quickly between different muscle group exercises to increase heart rate and strengthen muscles. The chest contains upper, middle, and lower sections. Exercises like pushups, flies, and presses target each section through variations in body position and equipment.
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High Intensity Interval Training.ppt
HIIT involves alternating between high intensity exercise and rest intervals. It provides shorter, more effective workouts that burn more calories than longer steady state cardio. Some advantages include shorter workouts, increased calorie burn through EPOC, and improved athletic performance and VO2 max. When planning a HIIT routine, one should choose exercises, set times for work and rest intervals, and repeat sets with rest between.
maximal Strength training
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
Microdosing (Speed, Plyometrics, Lifting)
This presentation was presented to the ASCA Special Interest Group in Adelaide on 21/11/2018. It is a case study of an athlete who went to the World Junior Championships in Finland 2018 (Aust, Men's 4x100m). It discusses the concept of 'micro-dosing' in reference to the structure of the 2017-18 season, as well as the final 12 weeks preparation leading into the championships.
Strength training advanced methods-mahdi-cheraghi-june 2020
The workshop discusses advanced strength training techniques including determining set and repetition schemes based on training goals, post-activation potentiation, complex training, partial repetitions, and cluster sets. Cluster sets involve short rest periods between repetitions within a set to maintain power output and mechanical performance while allowing for increased training intensity and volume. They are well-suited for the preparatory phase focusing on power development.
Athlete Specific Strength Training Lecture
This is part of a series of lectures I gave at Wilmington College for the class, "Strength Programming for Sport".
Biomotor Development for the Speed-Power Athlete
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
Strength Training for Track & Field
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
Periodisation
Periodisation involves dividing the training year into phases with the goal of peaking performance for important events. It prevents overtraining and injury by gradually increasing intensity over various cycles. The training year consists of an off-season, general preparation, specific preparation, and competitive phases of varying lengths focused on different activities to optimally develop sports performance.
Periodisation models
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
Bompa's Periodization for Sports Training
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Periodização - Hipertrofia Muscular
O documento discute periodização para hipertrofia muscular, descrevendo: 1) A hipertrofia muscular ocorre quando os músculos são submetidos a esforço resistido, levando à sobrecarga e destruição de fibras musculares; 2) É necessária alimentação balanceada e ingestão de suplementos para estimular a produção de hormônios anabólicos e permitir o crescimento muscular; 3) O plano de treinamento proposto utiliza variadas fases e intensidades para promover o desenvolvimento muscular de forma progressiva ao longo de
Principles Of Training
The document discusses principles of training including frequency, intensity, duration, overload, specificity, adaptation, regularity, reversibility, generalisation, variety, group vs individual training, and methods like continuous, weight, and interval training. It provides guidelines for applying these principles including manipulating variables like frequency, intensity, duration, and rest periods to continually apply overload and drive adaptations over time.
High-Intensity Training [YLMSportScience 2015]
1. High-intensity interval training involves short bursts of high-intensity exercise interspersed with recovery periods and can be effective for improving endurance performance when properly programmed.
2. There are different HIT formats that vary based on work interval duration, intensity, and recovery duration and intensity which influence time spent at VO2max, anaerobic contribution, and neuromuscular load.
3. Long interval training generally allows for the greatest time spent at VO2max while sprint interval training allows only brief periods at VO2max. Recovery duration and intensity also impact physiological response.
4. Proper programming of HIT considers the athlete's fitness level and training status as well as injury risk to maximize
Principles of Sports Training
The document discusses six principles of sports training:
1. Specificity - training should mimic the specific demands of the sport.
2. Overload - training loads must gradually increase over time to continue adaptations.
3. Adaptation - the body adjusts to increased physical demands through repeated practice or training.
4. Progression - training demands must steadily increase as fitness levels improve.
5. Reversibility - fitness gains are lost if training stops but can be regained when training resumes.
6. Variation - training should include variations in intensity, duration, and exercises to prevent overuse and maintain interest.
Como calcular sua frequência cardíaca de treino?
O documento explica como calcular a frequência cardíaca de treino usando a idade, frequência cardíaca basal e intensidade do treino. Ele fornece uma tabela com as zonas de intensidade de treino e seus benefícios, e enfatiza a importância de monitorar a frequência cardíaca durante o exercício para obter resultados seguros e eficazes.
Strength Exercises for Sport Performance
Lecture on strength training exercises that I gave as a lecture for Wilmington College students in HPE 345, Strength Programming for Sport. Taken from the text: Science and Practice of Strength Training, 2nd edition.
5.1 principles of training
The document discusses the principles of effective training, including specificity, progression, overload, reversibility, and avoiding tedium. It also describes common training methods like continuous training, intervals, weight training, fartlek, and circuits. Finally, it outlines how to structure a training session with warm up, fitness work, skills work, and cool down sections and how to periodize a training year with closed season, pre-season, early season, and peak season phases.
Youth Athlete Program Design
This document outlines a training program design lecture for youth athletes. It discusses key principles and variables to consider for different age groups, including chronological and biological age as well as training age. The lecture teaches an athletic development model that focuses first on fundamental movement skills and motor control exercises before progressing to more complex exercises and sport-specific training. Sample training sessions are provided that follow this progression from bodyweight exercises to loaded movements while focusing on technical competency at each level.
Resistance training
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
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This infographic is about High Intensity Interval Training, the most effective way of doing cardio to burn extra calories.
Source: http://www.boostintensity.com/hiit-high-intensity-interval-training-procedure-and-benefits/
Cardio and Chest
Cardiovascular exercises raise heart rate and circulation while using large muscle groups rhythmically. Types include low, medium, and high intensity. Low intensity uses 40-60% maximum heart rate for longer durations. Medium intensity is 70% maximum heart rate and includes jogging or cycling. High intensity burns more calories in less time at 80-90% maximum heart rate like interval training. Interval training alternates between high and low intensity periods. Circuit training moves quickly between different muscle group exercises to increase heart rate and strengthen muscles. The chest contains upper, middle, and lower sections. Exercises like pushups, flies, and presses target each section through variations in body position and equipment.
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HIIT, or high-intensity interval training, involves alternating between high-intensity exercise and rest periods. It provides a number of advantages compared to traditional cardio, such as burning more calories in less time and improving athletic performance. When planning a HIIT routine, one should choose a combination of high and low intensity exercises, set a work-to-rest ratio like 20 seconds of exercise followed by 10 seconds of rest, and repeat the circuit with rest periods between sets.
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Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
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This document defines and describes various training methods including continuous training, interval training, circuit training, cross training, weight training, and Zumba. Continuous training is designed to improve aerobic capacity and endurance through sessions lasting 20+ minutes at 70-85% maximum heart rate. Interval training alternates hard and easy periods to improve strength, power, and speed. Circuit training involves moving from one exercise to the next with minimal rest to build muscular endurance, definition, and aerobic capacity.
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Benefits of Tabata
Tabata is a high-intensity interval training workout that consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest. It takes only 4 minutes to complete a full Tabata session. Tabata is effective for fat burning as it raises metabolism and heart rate, keeping them elevated even after the workout. It is also beneficial for muscle retention and athlete conditioning as it places stress on muscle tissue and increases stamina through high-intensity intervals in a short period of time.
Tabata Exercise: An Interval Workout
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Basic Principle of Fitness
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1. The overload principle states that the body adapts to stresses placed on it, so training must progressively stress the body in new ways.
2. The FITT principle outlines four ways to achieve overload: frequency, intensity, time, and type of training.
3. The specificity principle states that training must target specific muscles and skills for a particular activity.
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This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
Soccer stamina
This document provides tips for increasing soccer stamina through interval training and reducing lactic acid buildup. It recommends incorporating interval training plans like cardio blasting and sprint pyramids once a week. Steps to reduce lactic acid include warming up, taking adequate rest between sets, staying hydrated, and consuming foods like bananas. The document also advises getting enough sleep, avoiding over-practice, and including hill runs, jogging, and shuttle runs in training.
Session 5 warm up theory
The document outlines the components and purpose of an effective warm up routine, including mobility exercises, pulse raisers, and preparatory stretching. It explains that a warm up should take 10-15 minutes and consist of loosening joints through mobility exercises, gradually increasing the heart rate with pulse raisers, and light static stretching of major muscles before activity. The warm up prepares the body physiologically and reduces risk of injury.
Ih8exercise how to_get_a_flat_stomach (2)
Belly Fat Is Excess Abdominal Fat Surrounding The Organs In Your Stomach To Make Your Stomach Flat Within A Month Try Out These Awesome Exercises And Food Which Is Mentioned In This Ebook.
Priciples and methods of training
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
Cardiovascular exercise
Cardiovascular fitness refers to the body's ability to take in and use oxygen during exercise through efficient working of the heart, lungs, muscles and blood. Cardiovascular or cardiorespiratory exercise improves heart health and fitness through continuous, moderate or vigorous intensity activities like running, cycling and swimming that keep the heart rate elevated for over 15 minutes. Regular cardiovascular exercise provides physical benefits like reduced disease risk and weight control as well as mental benefits like reduced stress and improved mood and cognition. Maintaining or improving cardiovascular fitness generally involves performing moderate exercise 30 minutes daily or vigorous exercise 20 minutes three times a week.
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Presentación blog. tl12
Este documento resume las estadísticas y conclusiones de un blog sobre ejercicios para perder peso y tonificar el cuerpo. El blog tuvo más entradas y comentarios en los meses de abril y mayo, y la entrada más visitada y comentada trató sobre contenidos multimedia. Al final, el autor concluye que aunque la versión gratuita limita el diseño, los contenidos multimedia son los más populares, y que es necesario incluir más contenidos en inglés.
Strategies to maintain the motivation
This presentation aims to present some ideas that should be taken into account both athletes and coaches to increase motivation
Resistance training for children
The aerobic exercises should be performed from an early age, but always as a game and trying to get the pleasure to realize it
Strength training for children
Strength development in children can have very positive effects. This article shows how we can get them.
Exercise and pregnancy
During pregnancy, exercise can help you stay fit and prepare for childbirth. From WTE we show a set of guidelines to perform any training most appropriate way.
Exercise and fibromyalgia
The article explains the benefits of physical activity for people with fibromyalgia. Also it names the methodological considerations
Energy expenditure
This document discusses energy expenditure and its components. There are three main components that make up energy expenditure: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity. BMR accounts for 60-70% of total energy expenditure and is the minimum energy needed for essential functions. TEF accounts for 5-10% and is the energy used to digest and absorb food. Physical activity accounts for 20-40% and varies based on daily activities. The document provides equations to estimate BMR and describes factors that influence energy expenditure components.
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Hiit exercises level i
- 2. Whatishiit? HIIT (High Intensity Interval Training) is a new training trend. That propose to combine short periods of training at high intensity (90% of maximum heart rate) with short recovery periods where the heart rate reduced to 60%
- 3. Whatarethebenefitsofhiit?(ACSM,2014) ★ To improve aerobic and anaerobic fitness ★ Blood pressure ★ Cardiovascular health ★ Insulin sensitivity ★ Cholesterol profiles ★ Abdominal fat and body weight
- 4. Followthissteps EASY 1. You have to do each exercise for 15 seconds 2. You take 5 seconds rest between exercises 3. You repeat routine up to 3 times for a complete HIIT workout. [3 x 15 seconds/5 seconds]/1 minute-2 minutes] HARD 1. You have to do each exercise for 30 seconds 2. You take 10 seconds rest between exercises 3. You repeat routine up to 3 times for a complete HIIT workout. [3 x 30 seconds/10 seconds]/1 minute-2 minutes]