Супертренировка за 7 минут

Кому: Михан, #95

> Кстати, что это за "обычная" такая, ты не в курсе?

Я в курсе. Это написано по ссылке, приведённой в моём первом посте -- с чем её сравнивают и какие ограничения традиционных протоколов занятий хотят преодолеть (если нужно, завтра переведу, сегодня лень):

Traditionally, resistance training often is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group (3).

Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% V˙O2max) for 20 to 60 minutes per session (3).Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program, in addition to some limitations to effectiveness demonstrated in the literature (12, 15).

To address the limitations of traditional exercise protocols and provide an effective and efficient program for our clients, one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.