nterval training
German sports expert Ingo frobosh a lot of jogging enthusiasts feel the monotony and boredom while practicing your favorite sport, because most of them became aware of minute distance of every day as well as in the way its curves, making them out of their homes in the morning, leaving their bodies and minds for the monotonous rhythm that is repeated always, German news agency.
The best way to avoid boredom and monotony while running, it is recommended that you frobosh from health centre to the German sports University Cologne, stimulate the body by changing the exciters and postural renewed challenges, adding that falling under pressure, which stimulate the body to unusual stimuli, affect positively on the cells of the body, as the frobosh that there are certain types of exercises can achieve this purpose, including:
Exercise known as intermittent training (Interval training), which depends on the body through the speed change switch between delay and speed up regularly.
Alvartelk exercises (Fartlek) Swedish, which rely on changing the speed of the body, also has this effect in eliminating the monotony and boredom during streaming, pointing to the possibility of merging the rise Hill or stairs within these exercises.
On the other hand, the German expert enthusiasts warned of using dumbbell weights while running, saying "these extra weights on the body disrupting natural processes that occur in the body during running and cause prejudice to the stable movement of the body during running. Instead of burdening dumbbells, exercise frobosh recommended a prolongation or muscle strengthening exercises such as the squat or exercises pressure after running.
Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.
1. 3 - 5 minutes warmup
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 - 5 minutes cooldown
Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
1. 3 - 5 minutes warmup
2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)
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