It 30-60-90 tracking training It is strong, time effective reading protocol Maximum heart disease, anaerobic capabilities and fat oxidation. Originally widespread in air conditioning programs in track and fields, it became a staple Glad (High Intensity Relationships) Athletes, military personnel and procedures are the procedures used by fans.
Coming with actively recovery with progressive sprint interreges, these exercises make your speed, vegetables and mental stiffness to improve your speed and body composition.
What are 30-60-90 tracking training sessions?
It 30-60-90 training Interesting Sprint based training in three rises:
- 30 seconds Sprint (high intensity)
- 60 second runs / run (average intensity)
- 90 seconds run / run (low for average intensity)
After completing a full 3 minute sequence (30 + 60 + 90 seconds), you usually short, usually between 1-2 minutes and Repeat the sequence of 3 to 5 times Depending on the level of fitness.
Each rounded total 3 minutes runningand full classes continue 15 to 30 minutes Between heating, cooling and recreational.
30-60-90 Objectives of training
- Heave cardiovascular resistance
- Improving Sprinting and effective efficacy
- Lifting fat burning (especially exercise)
- Multiply anaerob’s thresholds
- Improve the speed of the lactic and recovery
30-60-90 surveillance structure
Heat (5-10 minutes)
- Dynamic extinctions
- 1-2 light cracks (runs
- Classes: High knees kicks, missing
Basic training (Interval kits)
Repeat the following sequence:
| Intermediate | Effort | The degree of intensity |
|---|---|---|
| 30 seconds | Sprint | 90-95% action |
| 60 seconds | Fast Run or Tempi Past | 75-85% action |
| 90 seconds | A steady run | 60-70% action |
Recreation: Restoration between walking or type of travel 1-2 minutes
Species: Depending on experience and air conditioning 3-5
Cold (5-10 minutes)
- Easy to run or walk 2-5 minutes
- Static stretching: Tesrars, Quads, Calves, hip
Advantages of 30-60-90 track training
1. Increases aerobic and anaerobium size
By combining short sprints with long recovery jizes, you teach Aerobic (oxygen) and Anaerobic (oxygen is independent) Systems to increase the speed of endurance and recovery at the same time.
2. The oil burns productivity
Hit protocols such as 30-60-90 growth EPOC (post-exercise consumption excess)– Your body will continue to turn on calories for several hours after the training session.
Ada Published 2013 Obesity High Intensity Intervals are more effective to lose fat in height height.
3. Vosh Max
This type of training teaches your heart and lung to lift more harder and more efficiently Vou max maxAthletics and a long-lived strong predictor.
4. Build mental and physical stability
Will build progressive challenges of intervals mental And imitates the management of real fatigue, especially for competitive runners and team athletes.
Who should do 30-60-90 session?
Ideally:
- Intermediate to developed runners
- Athletes in need of air conditioning or speed work
- Customers of fat loss for a time period
- Military and tactical staff
- Crossfite or BootCamp participants
ATTENTION: Persons with beginners or joint or cardiovascular problems should start with lower intensity or pedestrian-based versions.
Modification for different fitness levels
| Degree | Change |
|---|---|
| Stack | 30 years old / Run 60 years / Walk in the 1990s; Reduce 2 rounds |
| Intermediate | Jog 30s / 60s / Run work in the 90s; The purpose of 3-4 rounds |
| Developed | Sprint 30s / Reverse 60s / Run 90s; 4-5 rounds |
Tips for success
- Track and distance For each intermediate to measure progress
- Use a stopwatch or interval to be consistent
- Do not miss heating; heating– Corrections without drug may cause injury
- Hydrate is good, especially in hot or wet conditions
- Wear the right working shoes to minimize the affected effect
30-60-90 sable network storage (extended)
- Heating; heating: 1 knees + Mobility drawings
- Main set (Repeat 4 rounds):
- Sprint 200m (~ 30s)
- 300m run (~ 60s)
- Jog 400m (~ 90s)
- Recreation: 1-2 minutes between tours
- Cool down: 1 knee + stretching
Conclusion
It 30-60-90 tracking training In a short time, speed, endurance, and highly effective air conditioner is a means of developing speed, endurance and complete stability. This protocol will help you if athletic loss, fat loss dog outside the aerobic threshold and raise your work.
Can work several times a few times a week in a period of time Endights, measurements in metabolic health and fat burning– You are a need for an old way or a gym.
Literature
- Bouterer is Sh. Loss of temporary exercise and fat loss of high intensity. J Obes. 2011; 2011: 868305. https://do.org/10.115/2011/868305
- Gist NH, and others. Sprint intervry exercises on aerobic capacity and exercise on balance. J Crophy Croated Croean. 2014; 28 (3): 675-684.
- The standard ks and others. High-intensive interval activities in patients with carry-initiated cardiometric cardi Sport with Brad sports. 2014; 48 (16): 1227-1234.
- American Sports College. ACSM’s instructions for exercise tests and recipe, 11th.
