Was meinst du mit Hüfte und ES band die Mobilität? Könnte Sie posten einen link zu einer Website mit einer Beschreibung der Dinge oder ein youtube-video vielleicht? @Telos, die einen soliden plan. Sie können, erwägen Sie die überwachung Ihrer Körpergewicht, wie Sie gehen, nur so haben Sie einige Daten. Ändern Sie nichts oder bekommen, besorgt, einfach nur überwachen. Dann werden Sie wissen, was, die Anzahl der Kalorien, die für Sie tut, die nützlich sein wird später. Dieses Spiel ist alles über das lernen, wie Sie reagieren auf bestimmte Ernährung oder training

Ich kam in diesem Artikel bei der Suche nach workout-Tipps, mit die wichtigste Forderung:

Diese Trainingsmethode ist so einfach und doch so unglaublich schwer, dass Sportler dazu neigen, es mal zu testen, bestätigen seine Größe, und dann schwören, nie sprechen, seinen Namen wieder. Was ist es? Es ist ganz einfach: nehmen Sie eine Bewegung und führen Sie es in der folgenden Weise:

1) Für zwanzig Sekunden so viele Wiederholungen wie möglich.

2) Rest für zehn Sekunden

3) Wiederholen Sie sieben mal!

Das ist es! Sie sind fertig, in vier Minuten! Oh, und das, was Sie versuchen, mit der Bürste aus dem Gesicht? Das wäre der Boden.

Als ich sah für die ursprünglichen Ansprüche, ich fand das Papier von Tabata et al, mit dem abstrakten zu fordern:

...diese Studie zeigte, dass moderate Intensität aerobic-training verbessert die maximale aerobe Leistung ändert sich nicht, die anaerobe Kapazität und die angemessene high-intensity intermittent training kann die Verbesserung der anaeroben und aeroben Energie Versorgung-Systeme deutlich, die wahrscheinlich durch imposante intensive Reize auf beide Systeme.

Allerdings ist die Anzahl der Probanden für die Studie wurden 7. Eine spätere Studie im Jahr 1997 veröffentlicht , die von der gleichen Gruppe zeigte die 20s/10s-Protokoll wirksam war, aber jetzt mit N=9:

IE1 Bestand aus einer Reihe von 6-7 Anfälle von 20-s-übung mit einer Intensität von etwa 170% der maximalen Sauerstoffaufnahme (VO2max) mit 10 s Pause zwischen jedem Anfall. ... diese Studie zeigte, dass die intermittierende Bewegung definiert durch die IE1-Protokoll Steuern kann sowohl die anaerobe und aerobe Energie-Freigabe-Systeme fast maximal.

Ist dies eine allgemein wirksame Ausübung Technik? Gibt es da schon Studien, wobei N zumindest größer als 10 ist, es zu zeigen?

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