strong sportswoman lifting knees during workout

blog news and comment – noticias y comentarios del blog

Las investigaciones muestran que ponerse en forma en la mediana edad le brindará más años de buena salud,

Blog #42

Research shows that becoming fit in middle age will give you more years of good health — and the most effective exercise for a middle-aged body can be easier and faster than you might think. *


-The scientists call it high-intensity interval training or HIIT. But consider it fun, fast interval training (FFIT!), and don’t be intimidated. Here’s how to start with a simple 3 min. x 3 min. interval workout.

-Step 1: Get a heart rate monitor.

To get started, buy a simple heart rate monitor with a wrist watch and a chest strap. They are easy to set up and the most accurate way to determine your target heart rate.

Make sure you check with your doctor before starting any exercise program.

Step 2: Warm up.

Get on a bike, treadmill, stair climber or rowing machine and do an easy warm up for three minutes.

Step 3: Push yourself for just three minutes.

Now go! Pick up the pace and push yourself to a discomfort zone.

How do you know if you’re doing it right? If you can sing, you’re not doing enough. If you can talk but can’t sing, that’s a moderate pace. Save that for your recovery.

Now push yourself so that you (gasp) can still talk (gasp) but need to take (gasp) a breath every few (gasp) words. That’s your high-intensity zone.

Step 4: It’s time for a break! After three minutes, slow down to a moderate pace and check your heart rate. Enjoy the three-minute recovery interval.

Step 5: Repeat and try to beat your heart rate/p>

Once your three-minute recovery is over, push hard again for just three minutes. This time, try to better the heart rate number you posted in the first sprint. Make it a game! You can do it!

Step 6: Complete four sets of sprint and recovery

Each time you start a new three-minute sprint, try to best your heart rate.

Step 4: It’s time for a break! After three minutes, slow down to a moderate pace and check your heart rate. Enjoy the three-minute recovery interval.

You will probably plateau on the third and fourth set, but that’s O.K. Your low number and high number will become your target heart rate zones for future workouts. (My target heart range was 145 to 165 — but yours will be different depending on your age and overall fitness.)

Finish with a three-minute easy cool down.

===============================================

===============================================

My 2 cents opinion:
(I have done some high-intensity interval training. It is quick, but not painless. It’s good for your heart.) (He hecho algunos entrenamientos a intervalos de alta intensidad. Es rápido, pero no indoloro. Es bueno para tu corazón.)

*Read More *https://www.nytimes.com/interactive/2021/10/21/well/move/midlife-hiit-workout.html?shared=1