Let's assume for a second you do not have a way of supervising your specific heart rate. That is, you don't have a heart rate monitor or are not using a machine which tells you your pulse rate.
The good news is, that's really no problem. But not as precise, you can merely exert yourself to just what you feel is all about 80% of the maximum effort.
For instance, you probably understand what it feels like to sprint as fast as you possibly can, so then merely sprint at about 80% of that maximum effort. This might take you a little practice, nonetheless with a little learning from mistakes you can get a good feel for hitting the proper peak of your interval.
This is actually our favored way of doing our high intensity interval training routines. It causes it to be much less complicated and a bit easier because you aren't constantly calculating and monitoring a number.
It simply boils down to this: carry out the given activity with everything you have got and follow it with a rest period. It is very important to keep in mind when you're on the resting part to ensure you're still doing an action.
Put simply, don't just stop and sit down. You want to keep the heart pumping. So if you are swimming, just swim actually slowly, or if you are jogging, just jog at a slow pace.
Based on how you choose to structure your interval, you can see it won't take very long to complete (roughly 10-25 mins based on your method), yet since you are working your body so hard, you will get lots of advantage in only a brief period of time. In actual fact, studies show that you could drastically improve cardiovascular fitness and endurance in only a few short weeks by incorporating high intensity interval training workouts.
Furthermore, with interval training it is important to ensure you warm up as well as cool off. So do a light warm up for 5-7 minutes.
This can get the blood flowing and muscles warmed up. Then, after carrying out your interval, cool down for at least another 5 minutes, with a walk or some other form of very light exercise.
The good news is, that's really no problem. But not as precise, you can merely exert yourself to just what you feel is all about 80% of the maximum effort.
For instance, you probably understand what it feels like to sprint as fast as you possibly can, so then merely sprint at about 80% of that maximum effort. This might take you a little practice, nonetheless with a little learning from mistakes you can get a good feel for hitting the proper peak of your interval.
This is actually our favored way of doing our high intensity interval training routines. It causes it to be much less complicated and a bit easier because you aren't constantly calculating and monitoring a number.
It simply boils down to this: carry out the given activity with everything you have got and follow it with a rest period. It is very important to keep in mind when you're on the resting part to ensure you're still doing an action.
Put simply, don't just stop and sit down. You want to keep the heart pumping. So if you are swimming, just swim actually slowly, or if you are jogging, just jog at a slow pace.
Based on how you choose to structure your interval, you can see it won't take very long to complete (roughly 10-25 mins based on your method), yet since you are working your body so hard, you will get lots of advantage in only a brief period of time. In actual fact, studies show that you could drastically improve cardiovascular fitness and endurance in only a few short weeks by incorporating high intensity interval training workouts.
Furthermore, with interval training it is important to ensure you warm up as well as cool off. So do a light warm up for 5-7 minutes.
This can get the blood flowing and muscles warmed up. Then, after carrying out your interval, cool down for at least another 5 minutes, with a walk or some other form of very light exercise.
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