INSTRUCTIONS FOR DAILY BURST TRAINING (HIT)
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1. Please do your Burst Training daily. If you are a bit overweight, I suggest to beg, steal or borrow a standing bike. Swimming, walking and jogging are a waste of time in respect to health, cardio and weight loss. Simply follow the video below. Try this for 30 days. I am not saying "don't" walk, swim or jog, I am suggesting that you do burst training as well and as a commitment for 30 days each morning when you get up.
2. You need to peak - during your bursts of HIT described below - somewhere around your MHR (maximum heart rate) - a lot of people say they do bursts but they are not hitting the heart rate. It's the heart rate that matters. For example: If I suddenly start pedalling my standing bike for 30 seconds I may not hit the MHR until 10 - 20 seconds. So I do a 10 second speed increase and set the whole 20-30 second burst at a minimum of 80% MHR and when I can, hit the 90 to 100% target. (oh, and if you have doubt about your cardio ability to achieve this, get your GP to approve). The Journal of the American Medical Association writes. Propose an accurate way to determine your max heart rate is to use the following formulas: For women: 200 – (.67)age For men: 216 – (.93)age Currently, these calculations only apply to people between 40 and 89 years old, as the subjects analysed fell in that age range. The new formulas could help you determine more accurate heart rate training zones, and ease frustration about hitting a max heart rate that may be unachievable. |
Below is a graphic of my recent burst training. It shows only 5 bursts. I use a Garmin heart rate monitor and Garmin Edge .. these are expensive ... and mainly designed for high sport performance, however, they are able to be programmed to run a burst training session. I start with 3 minute warm up on the standing bike, then 10 seconds speed up, 30 seconds flat out, then, the monitor calculates my heart rate and waits until i recover to 100 beats per minute (BPM) before beginning the next burst. The next burst is 30 seconds warm up, 10 seconds speed up, 30 seconds flat out, and then recover to 100bpm. This burst cycle I do 5 more times. Then 5 minute cool down. This is for cardio, and cardio is what you need for your Visionary life. It keeps you young and vital inside your being. Lazy with cardio will make you emotional and tired easily.
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