The number of types of exercise will also affect the overall exercise time.
Introduction the resistance training recommended by the American Sports Medicine Association ACSM is to do 2-4 groups of exercises for each muscle group.
In order to increase the metabolic effect of exercise, an exercise should be done 15-20 times.
Perhaps this traditional way is an effective training method, but the effect is not good enough for people with less free time.
[rest time between exercises] the rest time between exercises cannot be too long, which will not achieve the expected effect.
Athletes can make more use of things that can be used as training tools in the environment, such as stairs, benches, walls and so on.
Therefore, it is necessary to understand the objectives that participants want to achieve.
Because the weight of the body is used as resistance, this group of movements can be carried out everywhere.
Pay attention to breathing and don’t hold your breath: avoid Nuo blame phenomenon.
The key points of training [sequence of exercise] arrange muscle groups in different parts.
Use major muscle group training to achieve appropriate resistance / aerobic intensity to balance the muscle strength of the body.
For example, after completing push ups, you can then do squatting training (muscle groups in two different parts), so that the muscles can have enough time to recover.
In order to achieve time efficiency, it is recommended to rest for less than 15 seconds during exercise, so as to maintain the most appropriate exercise intensity.
Just remember the concept that “the intensity of all muscle training should be appropriate”.
The researchers point out that these good effects can last up to 72 hours.
[number of exercise types] the original hict is 9-12 kinds of exercise, but it does not specify how many kinds of exercise are the best or correct.
Athletes can choose to repeat 2-3 times of seven minute training according to their time.
It combines resistance training to effectively burn fat during exercise.
The rest time can be changed at any time.
The overall time is about 7 minutes, which can be repeated 2-3 times..
[exercise selection – the exercise selected by hict] use the exercise that can increase the muscle strength of all major muscle groups.
The study found that hict training five days a week for six weeks can not only achieve the effect of muscle exercise, but also significantly reduce body fat [exercise design example] 12 kinds of exercises – 30 seconds for each exercise and 10 seconds of rest between each action.
If the previous exercise is to increase the heart rate, the next exercise should make the heart rate slow down slightly.
Although hict can reduce body fat and promote health, it may not be helpful to increase muscle strength, muscle endurance or other special performance.
[length of exercise time] generally speaking, the longer the exercise, the lower the intensity.
While the rest time is short, we can also short the time for exercise.
Each group uses 40-80% of 1RM, repeats 8-12 times, and rests for 2-3 minutes between each group of exercises.
Before exercise, you must confirm your physical state with your doctor.
Each exercise takes about 30 seconds.
You can monitor your heartbeat and pay attention to your physical condition at any time.
Don’t only do the training of a single muscle group to avoid injury Increase the efficiency of movement, pay attention to and adjust the exercise intensity at any time, and pay attention to safety and whether the exercise is suitable.
This exercise can also stimulate unconscious fat metabolism.
Using hict to lose weight / fat hict can effectively lose too much weight / fat.
Since the athlete cannot fully recover in 30 seconds, he can continue to maintain the intensity of the exercise.
Studies have shown that high-intensity non resting exercise can stimulate nerve conduction substances and growth hormone in the blood.
Standard aerobic training is recommended to accumulate at least 150 minutes of moderate intensity exercise (46-63% VO2max) every week for 30-60 minutes each time; Or accumulate at least 75 minutes of high-intensity exercise (64-90% VO2max) for 20-40 minutes each time.
In order to improve the shortcomings of traditional training methods, we use body weight for high-intensity cycle training (hict), combined with simple seven minute aerobic training and resistance training.
When we do resistance training, if we use high-intensity large muscle group training with little rest, we can have a lot of aerobic and metabolic benefits.
[design effective exercise prescription] contraindications: high intensity exercise overweight / obese people, people without exercise training habits, old injuries, elderly people, or people with multiple diseases or symptoms, hypertension or heart disease: isometric contraction exercise (wallsit, tablet, side plate) is not recommended; Isometric contraction can be replaced by dynamic exercise.
In order to achieve the effect we want, the rest time between every two exercises should be less than 30 seconds.
Hict is becoming more and more popular because it is beneficial to health and reduces the inconvenience of equipment use.