If you are looking for A good exercise time, time exercise, 20-20-20 Offer a combination of structures Strength training, cardiovascular conditions, and flexible flexibility or work-lam in exercise or divided throughout the week.

Be popular among personal trainers and life customers, this mode supports Loss of fat, patience, preventing injuryAnd Useful movementsWithout complexity of too much complicated programming.

In this article, we will explain what 20-20-20 Mean in the gym, why it works, and how to adjust it for your training level and goals.

20-20-20 What does it mean in the gym?

Have 20-20-20 Refers to the training structure that includes:

• 20 minutes of strength training
• 20 minutes of cardio (aerobic or anaerobic)
• 20 minutes of mobility, stringing, or recovery

This can be used in a The only 60 minute exercise Or Share together all the week According to training goals, exercise levels, and the ready-time.

It is not just time management tool - it is a recipe for the balance only training.

Why approach 20-20-20-20-20 effective

1. Promote the development of balanced exercises

This kind of train:

• Muscle strength and mass
• Effectiveness of the heart
• And soint fluency

2. Suitable within a 1 hour meeting

For those who have limited time, this method ensures that No essential ingredients are skipped- Important for business specialists or customers at a close table.

.. Reduce injury risk

Overall Movement and Cooldwown Phase, the way 20-20-20-20 update Range of movementPost, and restoration - significant for sustainable progress.

4. Support the loss of fat and body ingredients

Anti-opinion training and cardio in a section Lift hearts of the heartIncrease using calories, and promote Afterurn (EPOC)Losing fat without muscle sacrifice.

For example, 60 minutes 20-20-20-20-20 gym

Section 1 - Strength training (20 minutes)

• Concentrate: Mixed movement Use moderate weight to heavy
• Form: Superset or emm (every minute in minutes)
• Version:
  • Basket Squats Barpell: 3 sets of 6 reps
  • Dumbbell Press: 3 sets of 8 reps
  • Ros-on one: 3 sets of 10 reps
  • Overhead newspaper: 3 sets of 8 reps

Section 2 - Cardio / ACETING (20 minutes)

• Optional:
  • Treadmill period
  • Sprints Rowing
  • hiit around
• Version:
  • Walking / 90s walking × 6 rounds
  • Or
  • 5 rounds: 10 Norway, 10 Kettlebell Swings, Squats 10

Section 3 - Moving & Recovery (20 minutes)

• Concentrate: A joint movement, stretching stretching, exercise
• Version:
  • Expand the hip
  • Cat spine rotation and spine
  • Pigeons POOSE
  • Foam roll

Alternatively, you can dedicated dedicated Full day Against each other common ingredient: 2 days strong, 2 days, 2 days, 2 days, 2 days.

Who should use training mode 20-20-20?

Perfect for:

• General population customers
• Business person Find out to make a maximum 1 hour session
• Recovery client Relax training
• Who Structural requirements without complexity
• Athletes in seasonal maintenance

Customization Options

Scientific basis

• Strength training: Create an inactive mass and improvement of burning rate (Schoenfeld, 2010)
• Cardio: Enhance Heart Health, Voint Max, and Support power wounds with power (Garber et al. 2011)
• Activity / Flexity: Helps prevent injuries and improvement of joint health (Behm et al., 2016)

Summary

Have 20-20-20 Normal in the gym Is the way to support, scientific support for creating Compounded and Complete Training Workshop. By giving time dedicated to strength, cardio, and movement, you guarantee that your exercises support Health, performance, and long-term results.

Whether you use it in a single exercise or spread it around the week, this model is suitable for the desired customer Texture, efficient, and sustainability On their exercises.

Ether

1. Schoenefeld BJ. The mechanism of their hypertrophy muscle and their applications against resistance training. J strength. 2010; 24 (10): 2857-27872.
2. Garber ce, et al. The quantity and quality of exercise to develop and maintain stronger in health adults. MED SPPEEC SPORTC. 2011; 43 (7): 1334-1359.
3. behm dg, et al. The stronger effects of muscle in physical operations, active levels, movement, and caused by healthy individuals. Appl Physrol Medab. 2016; 41 (1): 1-11.
4. American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.