Have 30-60-90 Tracking Exercise Is an efficient training protocol, the highly effective time designed to Give cardiovascular peak patience, anaerobic capacity, and fat oxidation. Initially on the monitoring program and condition field, it became the main dish hiit (Higher interval training) Normally used by athletes, military staff, and exercises.

By combination with advanced phase with active recovery, this exercise challenge your speed and body components.

Workout Track 30-60-60-90?

Have 30-60-90 workout Is the exercise used at the distance of sprint associated with three erect periods:

• 30 seconds Sprint (highlights)
• 60 seconds run / jog (intermediate intensity)
• 90 seconds run / jog (low in intermediate intensity)

After completing the full full maturity (30 + 60 + 60 + 90 seconds), you rest a short time - Usually 1 to 2 minutes - and Repeat 3 to 5 times Depends on the level of strength.

Each round number Running 3 minutesAnd full exercise 15 to 30 minutes When including warmth, cool down, and relax period.

Goal of Exercise 30-60-60-90

• Promote Patience
• Improve the environment and efficiency running
• Upgrade fat burning (especially exercise)
• Increase Anaerobic Level
• Improve Lacctate resistant speed and restore speed

30-60-90 Exercise structure

Warm (5-10 minutes)

• Dynamic stretches
• 1-2 Light laps (jogging)
• Training: High knees, kicking ass, skip

Main Exercise (distance package)

Repeat the following sequence:

Rest: 1-2 minutes of walking or prominent recovery between rounds
Palm: 3-5 depends on experience and air conditioners

Cool down (5-10 minutes)

• JOG Easy or Walk for 2-5 minutes
• Static Static: Hamstrings, quads, quads, calves, hip flexors

Benefits of 30-60-90 exercise

1. Enhance both air and anaerobic

By integrated with short sprints with a long recovery, you train Aerobic (oxygen-based) And Anaerobic (independent oxygen) The system is improving patience and rehabilitation speed.

2. Burn the fat effectively

Hiit Protocol like 30-60-90-90 increase EPOC (excess oxygen consumptionIt means that your body continues to burn energy for hours after exercise.

Study 2013 study in the Magazine Confirm that the terminal period is very effective for losing fat than moderate solidity.

3. Add V₂ Max Max

This type of exercise trains your heart and lungs to work hard and your efficiency Vo₂ MaxThe strong prediction of sports and lively performance.

4. Create a mental and physical resilience

Construction difficulty Mental tension And simulates fatigating freed in real life, especially for a race-matching chase and footballer.

Who should do 30-60-90 to exercise?

Ideal for:

• Moderate with an advanced runner
• Athlete who needs air conditioner or speed work
• Customers lose fat enjoying the training of distance
• Military and tactical personnel
• CrossFit or bootcamp participants

Caution: Beginners or individuals with joint or cardiovascmarcular concerns should begin with a less than a lower case or walking version.

Modifications for different degrees of solid

Instructions for success

• Track rhythm and distance For each period to measure progress
• Use a stop clock or an apps To be consistent
• Don't skip Warm-sprints without preparation can lead to injury
• Good hydrate, especially in hot or wet weather
• Wear the right running shoes to reduce the stress of impact

30-60-90-90 to follow sample (Advanced exercises)

• Warm: 1 lap jog + moving drill
• The devil bundle (Repeat 4 rounds):
  • Water 200m (~ 30s)
  • Running 300m (~ 60s)
  • jog 400m (~ 90s)
• Rest: 1-2 minutes between rounds
• Cool down: 1 Lack Walk + Stretches

Summary

Have 30-60-90 Tracking Exercise Is a variety of tools, high-speed generates speed, patience, and body patience for a short time. Whether you are an athlete, the customer lacks the loss of fat, or warrior weekend, this protocol helps you Push over Aerobic bound And upgrade your performance.

Only 20-30 minutes of the focused distance working on a few times a week can send Benefitable benefits in patience, digestive health, and fat burning-AL Without need for expensive equipment or exercise members.

Ether

1. boutcher sh. High concentration exercises and fat loss. J obes. 2011; 2011: 868305. https://1.1.org/10,11555/2011/811/0630305
2. ist nh, et al. Impact training distances of air capacity and exercise tolerance. J strength. 2014;; 28 (3): 675-684.
3. Weston Ks, et al. High-force interval training in patients with cardiometabolic-induced-induced-induced. BJ Sports. 2014;; 48 (16): 1227-1234.
4. American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.