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Cross-training, Hiit, Continuous Training - Coggle Diagram
Cross-training
Constantly varied, high-intensity, functional movements.
Functional movements
Universal motor recruitment patterns; performed in a wave of contraction from core to extremity, compond movements, multi-joint.
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Move large loads accross long distances, quickly.
Hiit
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Anaerobic
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Increase metabolism
increasing muscle mass, which will in turn speed up your metabolism as muscle burns more calories that fat
The afterburn effect
Exces post-exercise oxygen consumption (EPOC). EPOC is the amount of oxygen required to return the body to its resting state. HIIT sessions stimulate a higher EPOC because you consume more oxygen during them, which creates a larger deficit to replace post-workout. This means you’ll continue to burn calories even after your HIIT session is over
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2 times more fat burning than continuous training on a 6 weeks experiment with training sessions half shorter.
work at 220 - age bpm for 10 to 30 sec
rest until back to 65% hr for beginner 220 - age x 0.65 or 70-75% for advanced.
Continuous Training
One exercice for an extensive time (1h)