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  • Effective cardio training is all about organization, also known as periodization in the www.jgzr.netpetitive training world. It’s a fancy term for following a specific, 4-cycle training plan for a set period of time followed up with another 4-cycle training plan with a different focus. The approach is biomechanically and physiologically sound and the best way to progress in your cardiovascular fitness.

    A training routine following the periodization principle follows this path:

    Conditioning Phase: This is all about building endurance. Aim for a target heart rate that is 65-75% of your max heart rate during longer cardio sessions three-five times per week.

    Efficiency Phase: Focus on speed with short bursts (30-90 seconds) of acceleration twice per week during cardio training. Add incline and/or resistance for a challenge.

    Stamina Phase: Here we work towards improved V02 max by replacing speed sessions with interval training (3-5:00 intervals with rest periods of 90-120 seconds) mixed with tempo training (lactate threshold sessions of 5:00-10:00 intervals or 30:00-45:00 steady state efforts with 1-2 minutes of rest). The duration of the rest intervals is crucial!

    Performance Phase: Mix it all up at a high intensity by introducing training from the different phases (i.e.: speed intervals in the middle of a long run) followed by a resting interval for a high quality workout.

    When you’re done with this cycle, it’s time to reset. You will have a faster, more efficient “aerobic engine” and can use the same principles to work it harder and better during your next cycle.

    Don’t forget to change up your mode of cardio. Try switching from the treadmill to an indoor cycle or rowing machine to keep your muscles guessing.

    Sonja Friend-Uhl is one of Core Health & Fitness’s Lead Master Trainers. She can be contacted at [email protected]七乐彩号码基本走势图 www.jgzr.net.

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  • 北京市北京盛运顺通综合店【在线咨询】 2019-10-21
  • 看改革开放40年:交通篇——从双腿丈量到抬脚上车 2019-10-21
  • 从大千看大师——绘画大师应具备什么样的素质? 2019-10-19
  • 北京下周气温屡破冰点 空气质量“小清新” 2019-10-07
  • 郁霞秋代表:乡村振兴战略让村民有了底气 2019-10-07
  • 为了人民重托——记政府工作报告起草 2019-10-01
  • 能够解决人人上大学的愿望与大学毕业生严重过剩矛盾的人才是真正的高人。 2019-10-01
  • “网络党课”第二课 杨禹《为美好生活而奋斗》 2019-09-26
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