Friday, July 24, 2009

INTERVAL TRAINING MODELS

1 – Speed play model

If you are in good shape, or not in great shape, or never tried interval training, you may want to begin with speed play. It’s easy to start with speed play as u could be able to adjust training to your fitness level. In this type of training you have to perform cardiovascular efforts for various amount of time followed by adequate rest intervals. You can play as many times as you like and you choose the intensity u like as well, speed play works whether you are highly fit or de-conditioned because you can keep your intensity as your current fitness ability.

2 – Health and Fitness Interval Training Model

Health and fitness interval training have a broad and clear application. This type of intervals is more structured than speed play intervals and can be performed by using and aerobic and anaerobic model. The goal is to work from “somewhat hard” to “very hard”.

3 – Aerobic Fitness Model

During aerobic fitness intervals a 1:1 effort to recovery ratio is used, which means there is an equal amount of effort to recovery in each interval cycle. With this ratio, a one minute effort interval will be followed by a one minute recovery interval. Generally it is best to perform to perform aerobic effort intervals for a duration of 2 to 3 minutes or less, and don’t exceed 5 minutes you’ve transitioned to steady-rate training.

4 – Anaerobic Fitness Model

During anaerobic fitness intervals, a 1:3 effort to recovery ratio is used. With this ratio, a one minute effort interval will be followed by a three minute recovery interval. Generally it is best to perform anaerobic effort intervals for a duration of 90 seconds or less. If effort intervals are performed at proper intensity, a 90 second or less duration ensures that the anaerobic system will receive a conditioning challenge.

5 – High Intensity Interval Training (HIIT) Model

High Intensity Interval Training is one of the best cardio training systems. Provided you are healthy and ready to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness. High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes. Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6 km/h: 5 Minutes (Warm Up)
Speed 7 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 8 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 9 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 10 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 11 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 12 km/h: 1 Minute (Work Interval)
Speed 5 km/h: 5 Minutes (Cool down)

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スタビでの出合いは最高の思い出になる事は間違いありません。運命の人に出逢うまで完全サポートいたしますのでどなたでも気軽に利用する事ができます

SM度チェッカー said...

お酒の席には必須のSM度チェッカー、実は真面目な娘程、間逆なドS女王様、遊んでそうな娘はドMな奴隷願望が有るとか。お手軽SM度診断結果を元に隠れた性癖を暴いて楽しもう

宝塚記念 2010 said...

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ツイッター said...

ツイッターから始まる人間関係!今話題のツイッターなら新しい出逢いがすぐに見つかります

メル友 said...

全国からメル友募集中の女の子達が、あなたとのであいを待ってるよ!無料エントリーで自由な恋愛を楽しんじゃお

スタービーチ said...

スタービーチがどこのサイトよりも遊べる確率は高いんです。登録無料で新しい恋をGETしてみませんか

出会い said...

出会い系サイトで逆援助生活をしよう!エッチなセレブ女性たちが集まっています

モバゲー said...

モバゲーを使ってご近所さんと知り合えちゃう!新感覚のコミュニティサービスを利用してみよう

玉の輿度チェッカー said...

今の時代簡単に金持ちになる方法は中々無いけど、可能性は誰しも秘めてます!!そう一番手っ取り早いのは玉の輿です。この玉の輿度チェッカーをキッカケに金持ちになった方が、意外と多いのです。是非あなたも一段高みを目指しませんか

出会い said...

一流セレブたちが出会いを求めて集まっています。彼女たちからの逆援助でリッチな生活を楽しみましょう

流出画像 said...

芸能人のプライベートな流出画像など、色々なヤバい写真も見れる。無料登録で思う存分楽しんで下さい

出会い系 said...

セレブの為の出会い系、セレブの雫では女性会員数も増え、男性会員様が不足するという状態となっております。そこで先着順に、男性会員様を募集しております

スタービーチ said...

日本で一番会員数が多いのはやっぱりスタービーチ!若い娘から熟女まで好みのご近所さんがすぐに見つかる☆無料期間中に試してみませんか

出会い said...

お金持ちの女性と出会い、彼女たちとHするだけで謝礼がもらえるサイトをご存じですか?高収入の女性ほど、お金を使っていろいろな男性と遊んでいます

モバゲー said...

流行のモバゲーで友達たくさん!運命の出会いがあるかも!?まだ初めていない人も無料ゲームで遊ぼう

Hチェッカー said...

みんなでワイワイやるならHチェッカー!!これ一つ有れば偶然を装いつつ、気になる人の隠れエッチ度も分ちゃいます。お近づきアドバイスも付いてるから、これを機会に親密になろう

モニター said...

副業 在宅 でも出来る モニターアルバイト 募集!数ある副業の中、馬券モニター程稼げる副業はない!初心者の方でも簡単にできるのが最大の特権です

スタービーチ said...

スタービーチで幸せ掴みませんか?楽しめる出.会.いをしたいならここしかない!今までとは一味もふた味も違う出.会.いを体験していきましょう

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逆援助 said...

女の子に逆援助してほしい、女の子と真剣にお付き合いしたい、複数プレイをやってみたい、童貞・処女を卒業したいのなら新感覚コミュニティ・ラブフリーでメル友を探そう

モバゲー said...

大人気モバゲーが遂に出合いの場所に!モバゲーだから気軽に出会える!出合いに縁がなかった方も是非ご利用くださいませ

スタービーチ said...

スタービーチは誰にでも出逢いという奇跡をもたらしてくれる。スタビで理想の関係作りしてみませんか

井の中のカ○ズ君 said...

流行りの検索ワードの番組、井の中のカ○ズ君で紹介された在宅ホスト倶楽部っていうワードで簡単にお金稼ぎました。携帯からgoogle検索にアクセスして在宅ホスト倶楽部って検索してみてください☆男性の方なら家でいるだけで1日2万円ぐらい稼げちゃうから本当に楽ちんだよ。誰か一緒にこの仕事で盛り上がろう

モバゲー said...

モバゲーでは友達から恋愛まで、様々な出 会いを探せる無料のコミュニティサイトです。常時サポートスタッフが掲示板をチェック、サクラや業者を排除しておりますので安心してご利用いただけます

スタービーチ said...

日本最大級の出会いコミュニティ「スタービーチ」で探しませんか。素敵な出会いを経験して理想の人と楽しい思い出を作りましょう

スタービーチ said...

スタービーチなら好みの女性がきっと見つかる!会員数ナンバーワンのスタビでご近所さんを探そう

スタービーチ said...

日本最大級の出会いコミュニティ「スタービーチ」で探しませんか。素敵な出会いを経験して理想の人と楽しい思い出を作りましょう

モバゲー said...

出会い専門のモバゲーSNSが誕生!メル友、恋人、セフレetc…貴方の理想に合った関係になれちゃいます。素敵な人と過ごしたいならココで見つけてみませんか

スタービーチ said...

最近スタービーチが女の子のコミュニティーサイトで話題中みたい!!夏休み目前ってのもあり登録比率に女性の数が半端ね~、やっぱり夏に一人は辛すぎや~とか思ってたら、暇な娘多すぎ・彼女簡単に出来ちゃった

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スタービーチ said...

出 会いを探しているのなら会員数ナンバーワンのスタービーチ!開放的な夏休みはここで新しい出 会いを見つけよう!

グリー said...

グリー発信!!出会い専門SNS誕生、今話題のgreeから出会いをGETしよう。greeにしかできない事が盛りだくさん!!気軽にメールするだけで出会えるサイト・・・貴方の理想の異性と出会いませんか

gree said...

話題のgreeで新しい出会いを見つけよう!夏休みに入ってヒマしてる女の子が急増中!無料期間中にご近所の女の子をGETしちゃおう

セフレ said...

セフレを探しているならここ!割りきった体の関係を探している女性と出会いのチャンス!セックス目的なので会ってすぐにヤれちゃいます

モバゲー said...

モバゲー専門の出会い掲示板が誕生!出会いを求めている方にはオススメのサイトです。幸せな時間を過ごしたい方、淋しい思いをしたくない方はぜひご覧ください

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逆援助 said...

逆援助でお金持ちになる事が可能なこの時代。セックスのテクニックさえあれば簡単に大金をゲットする事ができます

スタビ said...

スタビでできる新しい恋・・・素敵な出合いをするならスタビから始めてみませんか?女性に面識のない方でもサポート機能があるから安心してご利用できます。是非一度利用してみて下さい

SM度チェッカー said...

気になる人の性癖を知ることは、その人に近づく良いキッカケや話題作りに成ります。そんな時にSM度チェッカーを使ってみて下さい。話が合い一気に仲良くなり、どのまま・・・な関係にその日の内に為れるよ。なんと言っても今は夏休みですからね

モバゲー said...

モバゲー出会い掲示板は色々な種類の出会いを扱っております。登録無料で新しい恋の始まる事は確実です

Anonymous said...

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ツイッター said...

今話題沸騰中!?新感覚出会いをツイッターで体験しませんか?リアルタイムで相手が何をしてるか分かるから、理想の人かどうかが簡単に分かる。貴方の理想の人をGETしませんか

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mコミュ said...

素敵な出 会 いで愛を育む♪理想の人と楽しめる関係を築きませんか?mコミュでしか味わえない幸せを掴みましょう

スタービーチ said...

スタービーチで会える!?理想の異性をGETしよう☆素敵な出会いばかりだから求めている関係も作りやすい!!貴方が求めているのはどういった恋ですか?

名言チェッカー said...

他の人が言ってる名言や格言って良い事言ってるな~とか思ってる方、名言チェッカーで今日から自分に相応しい言葉を見つけませんか!!これでどんな人にも一目置かれる存在に為れますよ

mixi said...

mixiをも凌駕する出会い率!!出会いをするならここしかない♪mixiより出会えてしまうこのサイト。一度ハマれば辞めれません。スタービーチで素敵な出会いをしちゃいましょう

モバゲー said...

モバゲーで出会いをすれば楽しい事は間違いありません。暑いからこそ出会いを楽しむべきなのです。登録無料で簡単に利用可能!

モバゲータウン said...

モバゲータウンでは恋愛から出合いまでのキッカケをつかめる無料のコミュニティサイトです。常時サポートスタッフが掲示板をチェック、サクラや業者を排除しておりますので安心してご利用いただけます

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グリー said...

グリーで提供しているのは他社にはできない出 会 い。質の悪い出 会 いよりも質の良いものを提供しております。体験してもらえれば違いは一目瞭然

スタビ said...

スタビが今一番アツイのはご存じでしょうか?夏休みで出会いを探している娘とすぐに会えちゃうんです。登録無料でここまで出会える所は他には存在しません。今登録して良いパートナーに巡り合おう

スタービーチ said...

出会いのシーズン、夏到来!スタービーチでご近所さんと知り合っちゃおう!ひと夏の体験も女の子は求めている

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モバゲー said...

モバゲーでついに出会いができる!?楽しめる出会い、求めていた出会いはココから始まる。素敵な出会いでまずは関係づくりwしていきましょう

gree said...

greeで素敵な時間を過ごしたい・・・そんな願望を叶えてくれるサイト誕生!!今までにないドキドキ感と興奮をこのグリーで楽しみましょう

スタビ said...

スタビで出会いができる!!いつでもどこでも出会いが可能なスタービーチで最高の出会いをしてみませんか

mコミュ said...

簡単な出逢いはココでできる☆素敵な出逢いをmコミュで体験していきませんか?楽しめる出逢いを経験するならここしかない!!まずはお試しを

ツイッター said...

新時代突入!ツイッターで始まる出逢い…ここでしかできない出逢いが新しい風を巻き起こす!!素敵な巡りあわせを体験していこう!

SMチェッカー said...

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モバゲー said...

今やモバゲーは押しも押されもせぬ人気SNS!当然出 会いを求めてる人も多い!そこで男女が出 逢えるコミュニティーが誕生!ここなら友達、恋人が簡単にできちゃいますよ

モバゲー said...

もう夏休みも終わりに近づき、この夏最後の思い出を作りたいと焦ってる方が、モバゲーのコミュニティーに書かれてましたよ!!折角なんで夏の思い出作りに協力して自分も美味しい思いをしてみるのはどうですか?大手スポンサーサイトが付いてるので全部タダですよ

グリー said...

最近はどこのSNSサイトも規制ばっかりで、ちょっと出 合いに関して書き込みするとアク禁食らうけど、夏休み終盤に差し掛かり色々なサイトを調べた結果、グリーだけはどうも規制が緩んでるみたいです。今がチャンスの時期ですよ

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Anonymous said...

Wassup

I wanted to share with you a AMAZING site I just came across teaching [url=http://www.kravmagabootcamp.com][b]Krav Maga[/b][/url] like they teach it in the Israeli Army (IDF) If you guys have seen the Tv Show called Fight Quest you would have seen their chief instructor Ran Nakash there featured on their [url=http://www.kravmagabootcamp.com][b]Krav Maga[/b][/url] segment. Anyways, let me know what you think. Is training via the internet something you would do?


Holla

Forrest

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モテる度チェッカー said...

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