Insanity is an interval training session with extremely intense exercise. Thanks to such a strict training regime, in 2 months you can achieve results that others work for six months or even longer. What are the rules of insanity training and what can be achieved with it?

Insanitytointerval training , which is extremely intense cardio training, the essence of which is variable intensity of exercises. This means that during training the pace of exercise increases once, entering the range of anaerobic (anaerobic - at the level of 75-90% of the maximum heart rate), and once the intensity decreases, entering the aerobic zone (where the heart rate is maintained at moderate level, i.e. not exceeding 60-70% of maximum heart rate). Such interweaving of the lower and higher heart rate results in the acceleration of metabolism, and thus - more intense fat burning, up to 20 hours after training. Then the process of the so-called increased post-exercise oxygen demand (EPOC). During this time, the body regenerates muscles by using the remaining fat stores, regardless of whether you are on the move, sitting in front of the TV or sleeping. Research shows that interval training contributes more to the increase in post-exercise oxygen demand than aerobic cardio training. According to scientists, after an interval training, which lasts a maximum of 30 minutes, you burn nine times more fat at rest than during a moderate, hour-long cardio training.

It is worth knowing that there are two types of interval training. The first one is associated with strenuous effort and consists in performing intense, but short, intervals (series of exercises). This method is recommended for people with at least good physical condition who want to burn fat in the first place (this type of training allows you to trigger the highest EPOC). On the other hand, the second method is associated with a lower training pace and consists in performing longer intervals at the max. Level. 80 percent maximum heart rate. It is recommended for people with an average level of fitness who want to work on endurance more than burning fat.

Insanity - what is training?

Traininginsanity was developed by the American fitness trainer, choreographer and dancer Shaun Thompson, who spread the training plan over 63 days (9 weeks) and divided it into three stages:

I STAGElasts four weeks, during which the body gets used to intense exercise. Then you exercise about 35-45 minutes a day (including warming up and stretching after training). The training consists of jumps, kicks, push-ups and other very intense exercises.

II STAGE- the fifth week is the so-called recovery week, which is a time to rest and regenerate your muscles.

THIRD STAGE- from the 6th to the 9th week, truly extreme training takes place. You still exercise 6 days a week, but the intensity of the exercises increases, and the training is extended to about 60 minutes.

After completion, the entire training can be repeated after a 2-week break, but remember that it should be less intense exercise.

Important

Before training, be sure to do the FIT TEST

Insanity training is called murderous for a reason. It consists of extremely exhausting exercises, therefore only those people who can boast of at least a good physical condition can join the training. This can help verify the FIT TEST, a test for measuring physical performance and monitoring progress through the stages of training. It is performed compulsorily before starting training, as well as on days 15, 36, 50 and 63 of the training. The FIT TEST consists of 8 different exercises that must be performed in a specific sequence. It is not an easy task, therefore people whose level of physical condition is not high may not finish it. Then you should give up insanity training and work on your condition.

Insanity - effects

Insanity training contributes primarily to the loss of centimeters in the circuits (including the abdomen, thighs, hips). If you follow a proper diet during the cycle, you can lose more than 10 cm at any point. The sides disappear, a flat stomach appears, on which the muscles are outlined. Some people work for such a sculpted and slim figure for six months or even longer. Since you can burn up to 1000 calories in one 60-minute session, weight loss is a "side effect" of training. In addition, the endurance of the body increases and improves aerobic performance and fitness.

See also: Insanity diet menu

You can learn more about insanity training at www.shauntfitness.com

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Formula for calculating heart rate

How to check if your heart rate is at 60-70% and 75-90 percent. maximum heart rate? First, calculate your maximum heart rate by age:

maximum heart rate (HRmax)=220 - age of the trainee

Then multiply your result by 70% to find out what your heart rate is at a moderate level or by 90% to find out what your heart rate is in an anaerobic zone.

For example, for a person aged 35, the maximum heart rate is 185 beats per minute. 70 percent185=approx. 130 beats per minute - moderate pace for a 35-year-old person.

In turn, the heart rate value in the anaerobic zone for a person aged 35 is 90%185=approximately 166 beats per minute.

Please note that the result calculated on the basis of the above formula is an average value for a given age and may differ from person to person. It is influenced by various factors, including he alth condition, general condition, body weight or gender.

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