Who is the insanity training for? This can be verified by FIT TEST, a test used to measure physical performance and monitor progress in the next stages of training. It is performed before starting training and during it. Check what the FIT TEST is about, which people can start insanity training and which people should give it up.
Insanityisinterval trainingconsisting of extremely intense exercise. During its duration, almost all muscles are involved, thanks to which the metabolism is "turned up" and fat burning is accelerated. However, losing weight is only a side effect of the murderous training. Its main goal is to "sculpt" the figure and increase the endurance of the body.
Insanity - who is the training for?
Insanity training consists of extremely intense exercise. Therefore, it is intended for people who are at least moderately trained, who can boast of a good condition, incl. those who train regularly (e.g. run) or practice some sport.
However, beginners can also test their strength in a similar training - especially for them Shaun T has prepared a new exercise program called Focus T25. It is easier than insanity and can be joined even by people without any training experience.
Insanity - FIT TEST
FIT TEST is a test used to measure physical performance and monitor progress in subsequent stages of training. It is performed before starting training, and also during its duration (specifically on the 15th, 36th, 50th and 63rd day of training). Before taking this test, you should warm up for 10 minutes. FIT TEST lasts about 30 minutes, during which 8 different exercises are performed in a specific order:
- SWITCH KICKS- quick digging (the leg should be at waist level or above); 2 kicks=1 repetition
- POWER JACKS- similar to jumping jacks, but after you clap over your head in the air, do a squat
- POWER KNEES- cross your arms over your head and take a step back with your right leg. Then raise your right knee to waist level andtouch it with your hands
- POWER JUMPS- assume the position of the ski jumper (slightly inclined position) and then jump up
- GLOBE JUMPS- do a half squat, then, stretching your arms up, jump left, right, forward and backward; 4 jumps=1 repetition
- SUICIDE JUMPS- squat from a standing position, support yourself on the floor with your hands, then throw your legs back, go back to the squat and jump up
- PUSH-UP JACKS- this is an exercise similar to push-ups, but when lowering the torso, you need to spread your legs (like in a puppet)
- LOW PLANK OBLIQUE- take the push-up position with your head facing the floor and rest your body on your forearms. Then slide your right knee forward. Repeat the exercise with your left knee.
Each exercise should be performed for one minute, counting the number of repetitions. The higher this number, the better the organism's efficiency. Remember to take a 2-minute break after each exercise.
Contrary to appearances, the exercises that make up the FIT TEST are not easy. People whose fitness level is low may have a problem with completing the entire test, because fatigue increases from exercise to exercise, and thus - subsequent repetitions are becoming more and more difficult. Those who do not make it to the last exercise should not start insanity training, but use other exercises to improve the body's efficiency.
ImportantInsanity training - contraindications
The training should be resigned primarily by untrained people with a low level of physical condition, as well as those who are struggling with obesity, joint diseases (insanity training puts a heavy burden on them) or respiratory and circulatory system insufficiency (e.g. e.g. unstable hypertension and heart-related ailments). Contraindications for insanity training are also postoperative conditions, post-accident injuries and contusions, as well as pain that intensifies during exercise, diagnosed osteoporosis and a doctor's recommendation to prohibit exercise.