If you read the first part of this article, remember that exercise for women is not different from that of men.
Instead of thinking in special exercises, as a woman, it is recommended that specific training for specific purposes
Suppose you want to lose a few kilos of fat. How to get rid of unwanted fat, you need to exercise and eat in a particular way. You will not act as someone whose goal is to get stronger, go faster or become more flexible.
Here's an Example training plan for fat loss that you can do in 30 minutes or less
I will use the work in the base year does - and very effective - to illustrate what I mean ...
So you want to lose weight and you like to walk, and decided to walk to remove fat. In this case, your walking routine is a type of training called interval training and look something like this:
Heats up to 3 to 5 minutes - which may involve some simple stretches, walking at a leisurely pace, well within your comfort zone
Then you can begin interval training routine, moderate looking to start with a 3 minute walk from 50% of your heart rate
After 3 minutes, you want to increase your speed to bring your heart rate maximum heart rate of 80-85% for a set of intensity 3 minutes
To calculate what your maximum heart rate, you can use the following formula: 220 - your age = maximum heart rate.
Let's say you're 50 years old, your maximum heart rate is 220-50 = 170, and 50 170 to 85%
Therefore, the use of a heart rate monitor and after heating to want to walk at a moderate pace for 3 minutes to get to your heart to 85 beats per minute.
After 3 minutes, you want to increase your speed so that your heart rate up to 85% of your maximum heart rate, which in this case would be (220-50) x 80 = 85% from 136 to 145 beats per minute
Want a 3 minute walk at this rate, reduce their walk through the heart rate range of 50%, and keep repeating this cycle three minutes of moderate intensity Sets
Depending on your level of fitness, you want to start with maybe after a heating cycle, is a heart rate of 50% moderate pace for 3 minutes, then increased heart rate by 85% for 3 minutes
At its best shape you want to gradually introduce interval training games in 30 minutes
This style of interval training will ensure that your body gets its energy from burning fat.
But I have a heart rate monitor!
If you do not have a heart rate monitor or not to buy one, you can use this method to help you if you are in the area of the maximum heart rate of 50% and 80-85% area of maximum heart rate.
This method of controlling your heart rate is called the feed rate or perceived exertion, and in another article I will go into it.
To achieve a reduction of 50% of maximum heart rate:
Achieve the feeling you get when you go to a relatively moderate pace easy. You can say you do a job, but it's still pretty easy.
80-85% of maximum heart rate:
At this level, would have to walk at a pace that if you go on a date and you are very late. Walking briskly. You feel like you are really getting a good workout. If asked whether you can continue at this pace for the rest of your exercise time you think your answer is yes, but not 100% sure. His breathing is deep, can hold a conversation, but you can choose from. You are now in the training area!
Year to go faster
Now we exercise based on a very different purpose to your routine. Your goal is not to get fat is preparing to run five miles. This means that your goal is to increase the speed as much as possible before the race.
These conditions your body ready to walk as soon as possible within 5 miles. The device may also include interval training, but also include a strong walk. This is where you build the speed over longer distances for race day your body is conditioned to walk fast in the race. Quickly and increase your walking speed over time your body will burn sugar out of your muscles. With this kind of exercise you more energy in muscle and fat. You get faster, but not necessarily lose fat as quickly as possible, but in this case, that is your goal!
Remember - exercise protocols depends on your goals!
Now, the above example is not what you would call completely scientifically accurate, but I'm not a thesis for a medical journal and not wanting to fall asleep reading boring detail. The point is that you need to exercise differently depending on what your goal is.
For all you women who want to increase your energy, health and vitality, not try to "exercise routines particular woman" in the first place -. Decide what your goals, think about your current level of fitness, consult a doctor if necessary, and find tips based on their form of principles. Knowing what type of workout will help you achieve your goals in a fun, fast and efficient.
Instead of thinking in special exercises, as a woman, it is recommended that specific training for specific purposes
Suppose you want to lose a few kilos of fat. How to get rid of unwanted fat, you need to exercise and eat in a particular way. You will not act as someone whose goal is to get stronger, go faster or become more flexible.
Here's an Example training plan for fat loss that you can do in 30 minutes or less
I will use the work in the base year does - and very effective - to illustrate what I mean ...
So you want to lose weight and you like to walk, and decided to walk to remove fat. In this case, your walking routine is a type of training called interval training and look something like this:
Heats up to 3 to 5 minutes - which may involve some simple stretches, walking at a leisurely pace, well within your comfort zone
Then you can begin interval training routine, moderate looking to start with a 3 minute walk from 50% of your heart rate
After 3 minutes, you want to increase your speed to bring your heart rate maximum heart rate of 80-85% for a set of intensity 3 minutes
To calculate what your maximum heart rate, you can use the following formula: 220 - your age = maximum heart rate.
Let's say you're 50 years old, your maximum heart rate is 220-50 = 170, and 50 170 to 85%
Therefore, the use of a heart rate monitor and after heating to want to walk at a moderate pace for 3 minutes to get to your heart to 85 beats per minute.
After 3 minutes, you want to increase your speed so that your heart rate up to 85% of your maximum heart rate, which in this case would be (220-50) x 80 = 85% from 136 to 145 beats per minute
Want a 3 minute walk at this rate, reduce their walk through the heart rate range of 50%, and keep repeating this cycle three minutes of moderate intensity Sets
Depending on your level of fitness, you want to start with maybe after a heating cycle, is a heart rate of 50% moderate pace for 3 minutes, then increased heart rate by 85% for 3 minutes
At its best shape you want to gradually introduce interval training games in 30 minutes
This style of interval training will ensure that your body gets its energy from burning fat.
But I have a heart rate monitor!
If you do not have a heart rate monitor or not to buy one, you can use this method to help you if you are in the area of the maximum heart rate of 50% and 80-85% area of maximum heart rate.
This method of controlling your heart rate is called the feed rate or perceived exertion, and in another article I will go into it.
To achieve a reduction of 50% of maximum heart rate:
Achieve the feeling you get when you go to a relatively moderate pace easy. You can say you do a job, but it's still pretty easy.
80-85% of maximum heart rate:
At this level, would have to walk at a pace that if you go on a date and you are very late. Walking briskly. You feel like you are really getting a good workout. If asked whether you can continue at this pace for the rest of your exercise time you think your answer is yes, but not 100% sure. His breathing is deep, can hold a conversation, but you can choose from. You are now in the training area!
Year to go faster
Now we exercise based on a very different purpose to your routine. Your goal is not to get fat is preparing to run five miles. This means that your goal is to increase the speed as much as possible before the race.
These conditions your body ready to walk as soon as possible within 5 miles. The device may also include interval training, but also include a strong walk. This is where you build the speed over longer distances for race day your body is conditioned to walk fast in the race. Quickly and increase your walking speed over time your body will burn sugar out of your muscles. With this kind of exercise you more energy in muscle and fat. You get faster, but not necessarily lose fat as quickly as possible, but in this case, that is your goal!
Remember - exercise protocols depends on your goals!
Now, the above example is not what you would call completely scientifically accurate, but I'm not a thesis for a medical journal and not wanting to fall asleep reading boring detail. The point is that you need to exercise differently depending on what your goal is.
For all you women who want to increase your energy, health and vitality, not try to "exercise routines particular woman" in the first place -. Decide what your goals, think about your current level of fitness, consult a doctor if necessary, and find tips based on their form of principles. Knowing what type of workout will help you achieve your goals in a fun, fast and efficient.
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