bukan berpantang..
Tapi genap 44 hari ganti puasa..
Hoho..
Ade lagi 16 hari fuh...
Lagi less than 100 days nak masuk bulan Ramadhan...
Hari ni nak share sikit pasal Workout yang kite buat hari-hari.
First of all, benda yang menarik minat kite untuk berubah kepada kehidupan yang lebih "fit" adalah sebab BAJU. Haha..
Sedih bile banyak baju tak muat.
Plus, kite dah la tak bekerja.
Takkan asyik nak membeli baju and seluar sebab badan makin mengembang.
Jadinya, untuk jimatkan kos membeli baju, Terdetiklah hati ni nak workout.
Plus, preparation untuk panjat gunung sebenarnya.
Insya allah kalau tak ada apa aral, tahun depan nak start aktif menggunung.
Insya Allah...
Workout yang kite wajib buat tetiap hari adalah:
1. Squat
2. Abs & Oblique routine
3. Lunges
4. Jumping Jack
5. Push Up
6. Plank
7. Burpees.
Routine yang seperti di atas adalah perkara wajib setiap hari.
Tapi kite akan pelbagaikan moves die.
Contohnya, Squat routine kite akan buat 100 kali tapi 10 jenis.
1. Basic Squat
2. Pile squat
3. Squat - leg raises
4. Squat - side kick
5. Roundabout squat
6. Squat- revers lift
7. Triple Dip squat
8. Sumo squat- high kicks
9. Side Squat
10. Jump Squat (Ini lah yang paling mencabar!! )
Monday
HIIT
+
Low Moderate
Intensity Cardio
|
Tuesday
Low Moderate
Intensity Cardio
|
Wednesday
HIIT
+
Low Moderate
Intensity Cardio
|
Thursday
Low Moderate
Intensity Cardio
|
Friday
HIIT
+
Low Moderate
Intensity Cardio
|
Saturday
HIIT
|
Sunday
Low Moderate
Intensity Cardio
|
*Jadual Cardio Workout kite based on Fitness Blenders sugggestion.
Ape Itu HIIT ?
High-intensity
interval training
(HIIT), also called high-intensity intermittent exercise (HIIE)
or sprint interval training (SIT), is an enhanced form of interval
training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery
periods. HIIT is a form of cardiovascular exercise. Usual HIIT
sessions may vary from 4–30 minutes. These short, intense workouts provide
improved athletic capacity and condition,
improved glucose metabolism, and improved fat
burning
sumber : wikipedia
"In research,
HIIT has been shown to burn adipose tissue more effectively than low-intensity
exercise - up to 50% more efficiently." It has also been shown to speed up
your metabolism which helps you burn more calories throughout the day.
sumber : (www.musclemedia.com)
HIIT
|
-done at 80% to 100% of your maximum heart
rate
-very
difficult to maintain so it is done in very short bouts
-high
intensity cardiovascular training workout lasts for a maximum of 20 to 30
minutes and is usually coupled with some other type of lower intensity
workout.
|
Moderate Intensity
|
-Stand-alone workout
-Done at around 60% to 75% of maximum heart rate
-training is intended to be done from 30 minutes to
60 minutes
|
Low
Intensity
|
-done around 40% to 55% of your maximum heart rate.
-Used to after a strength training routine or HIIT
routine to burn fat at a higher rate as you will have used all of your
carbohydrate stores in your previous higher intensity workout leaving fat
content as your primary fuel source.
|
Contoh HIIT routine :
Selamat Mencuba!
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