![]() ![]() Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. If you’re completely new to exercise, don't go truly all out all at once. That means working hard, but it doesn’t mean going completely 100 percent with your intensity. ![]() The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. You can’t coast through your work periods when doing HIIT. The key to making HIIT work: The intensity. work for 15 seconds, rest for 75 seconds).
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