Take 1 to 2 days off per week for light training or resting. If you do not account for recovery in your routing, then you risk overtraining, which is detrimental to your progress. Recovery is a vital part of interval training, especially if you're performing HIIT, or high intensity interval training. The results differ for every person depending on their age, weight, average heart rate, time exercised and the level of exercise. The calculation of high intensity interval training calories burned requires the following of a formula. Once the session is complete, the heart rate must be recorded before it goes below 90 bpm. This requires the slowing and speeding of the exercise. The heart rate has to be kept at 90 bpm and should not exceed 150 bpm. The aim of warming up is to get the heart rate up to 90 bpm. As with any exercise program, the beginning of the interval training program requires warming up. This helps avoid unnecessary complications that can arise from doing an exercise which the body cannot withstand. Doing Interval TrainingĪ health care practitioner must be consulted before beginning any exercise program. The number of beats is counted for six seconds and the total multiplied by 10 to arrive at the number of beats per minute. Heart rate can be estimated without a heart monitor by placing the index finger on the side of the neck and feeling the pulse. The heart monitor also provides the duration of the interval training program. The heart monitor enables the athlete to obtain an average heart rate. An athlete requires a heart monitor in order to calculate the interval training calories burned. For example, a person who is fit and healthy may require less time to recover from the sprint interval than that of a person not used to exercising. The length of recovery depends on the person. Rather it is a recovery stage where the body recovers from the sprint interval in order to repeat the same exercise as many number of times as required. However, they are not to stop the exercise. The rest interval requires the person exercising to slow their pace. The sprint interval portion lasts for 15 to 30 seconds or 30 minutes. The goal is to increase the heart rate to 150 bpm. Sprint intervals are the high intensity portion of the workout. These are sprint intervals and rest intervals. Interval training is divided into two categories. Interval training is also beneficial for persons who wish to maintain their body weight. Studies have now proved that interval training is ideal for those who wish to lose their extra pounds faster than other exercise methods. The best method to ensure calorie burnout is through alternate bursts of short, intense activity followed by longer intervals of low intensity activity. In order to obtain an approximation of the number of calories burned, one must also include the weight, gender and duration of exercise. The accurate calculation of calories burned by heart rate requires the heart rate to be between 90 bpm and 150 bpm. The rate at which the heart beats is related to the calorie expenditure rate. Burning more calories become easier with a better knowledge of the connection between the heart rate and the metabolism process.
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