What you need to do to have the so-called radiator? and what do you have to do to stay fit?
The so-called "radiator", i.e. the beautifully outlined straight and oblique abdominal muscles visible under the skin, is the result of a combination of strengthening training, aerobic training, burning fat tissue, and proper nutrition, which accounts for over 50% of the total body weight. success in getting the look you dream about. Your training should therefore include 50-60 minutes of "aerobics" performed on a treadmill, bike or cross trainer at a pace that is optimal for fat burning, so keeping your heart rate at 60-75%. maximum value. Considering your age, the recommended heart rate values are between 121 and 152 beats per minute. Training that includes abdominal exercises should be performed at a varying pace, in 4-5 series with enough repetitions to maximize muscle fatigue. The diet should contain a large amount of protein in the form of cooked or grilled lean meat and / or protein supplements and carbohydrates with a low glycemic index in the form of groats, brown rice, wholemeal pasta, oats and vegetables. Meals should be spread over 5-6 small portions throughout the day. When it comes to getting fit, or increasing your body's capacity, add one or two workouts to your aerobic training at a moderate pace, which will increase your heart rate to 172 beats per minute. It is a value of 85 percent. your maximum. To get this heart rate when training on a treadmill, for example, you can "run uphill" using the walking platform and acceleration of various durations.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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