Men's Health (South Africa) - - STRENGTH -

Most in­ter­val pro­grammes use the clock; you work for 30 to 60 sec­onds and then re­cover for twice that. There’s a smarter way, says Al­wyn Cos­grove.

AC­CEL­ER­ATE TO 85 The type of ex­er­cise doesn’t mat­ter. Run, ride, swim, swing a ket­tle­bell, dance. De­ter­mine your work and rest by your heart rate. Build up to 85% of your max heart rate; it should feel like hard work.

DECELERATE TO 70 Slow down to 70% un­til your breath­ing re­cov­ers. With each in­ter­val, the scant re­cov­ery builds an oxy­gen deficit. Your heart and lungs have to work ex­tra-hard to re­store oxy­gen lev­els.

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