6 cardio in an apocalyptic style for fans of Fallout
Sport And Fitness / / December 19, 2019
What physical skills, in addition to marksmanship, can save your life? Running and cycling. Exhausting race at a very long distance. Ups along the endless stairs, quick sprints, turns into a jog. What if you have to travel from city A to city B on foot? The legs should be strong, and you - an incredibly hardy. If you are lucky enough to find a bike, it will be easier, but not much.
In the game Fallout your hero can be restored to the last save point and continue the mission. You have such an opportunity will not, so you have to work hard!
Train № 1. We are working on endurance
Week 1: 30-minute walking 3-5 times a week.
Week 2: 30-minute brisk walking 3-5 times a week.
Week 3: 45-minute brisk walking 3-5 times a week.
Week 4: jogging twice a week, and a 45-minute walking 2 times a week.
Week 5: 30-minute jogging 3-5 times a week.
Week 6: 45-minute jogging 3-5 times a week.
Week 7: 20-minute run at a moderate pace three times a week, a 45-minute brisk walking 1 time per week.
Week 8: 30-minute run at an average pace of 3-5 times a week.
Week 9: 45-minute run at an average pace of 3-5 times a week.
The perfect embodiment of the - street. You have to get used to the surrounding area and you become familiar with it. Training gaps due to the weather are not allowed.
Zombies will not give a damn if the rain comes and the street if you have a suitable for this kind of weather running jacket.
For a better entry into the image, you can use the running application Zombies, Run. :)
Train № 2. sprints
Sometimes the difference between life and death can be a second. In this case, the endurance will not save you. Only the speed! In such contingencies, you never know who might be waiting for you just around the corner: the bandit, ghoul or wild hound mutant. It may be that you have to run very fast.
1st and 2nd week: 5-minute warm-up, 30 seconds sprint and 2 minutes walk. Repeat 9 times, 5-minute hitch.
3rd and 4th week: 5-minute warm-up, 30 second sprint and 90 seconds walk. Repeat 11 times, 5-minute hitch.
5th and 6th week: 5-minute warm-up, 30 seconds and 60 seconds, sprint distance. Repeat 13 times, 5-minute hitch.
7th and 8th week: 5-minute warm-up, 30 seconds sprint, and 45 seconds of jogging. Repeat 13 times, 5-minute hitch.
Week 9: 5 minute warm-up, 30 seconds sprint, and 30 seconds of jogging. Repeat 13 times, 5-minute hitch.
Train № 3. Stairs to heaven
It is unlikely that everything is so complicated that you would like to take no steps. Run fast upstairs, away from the bloodthirsty mutants and closer to the clear sky. The main thing - do not forget to close the door or the attic hatch.
1st and 2nd week: 5-minute warm-up, 60 seconds sprint up the steps, and 2 minutes walk. Repeat 7 times, 5-minute hitch.
3rd and 4th week: 5-minute warm-up, 60 seconds sprint up the stairs and walk 90 seconds. Repeat 10 times, 5-minute hitch.
5th and 6th week: 5-minute warm-up, 90 seconds sprint up the stairs and walk 90 seconds. Repeat 7 times, 5-minute hitch.
7th and 8th week: 5-minute warm-up, 90 seconds sprint up the stairs and walk 60 seconds. Repeat 10 times, 5-minute hitch.
Train № 4. I'll be a long time to drive a bike
During a zombie apocalypse bike cooler machines. You will not be stuck in traffic, you do not necessarily look for the road, and you can drive through almost any narrow passage, having escaped from the clutches of bloodthirsty monsters. That is, your chances of survival greatly increase. In what is a bicycle exercise you choose. City, road or mountain - all the same, if only the wheels were spinning properly and the chain was not rusty.
It is advisable to conduct training in the open air and on different terrain.
1st and 2nd week: 5-minute warm-up, 30 seconds, 90 seconds and sprint away in the quiet pace. Repeat 10 times, 5-minute hitch.
3rd and 4th week: 5-minute warm-up, 30 seconds, 60 seconds and sprint away in the quiet pace. Repeat 14 times, 5-minute hitch.
5th and 6th week: 5-minute warm-up, 45 seconds, 60 seconds and sprint away in the quiet pace. Repeat 12 times, 5-minute hitch.
7th and 8th week: 5-minute warm-up, 45 seconds and 45 seconds, sprint away in the quiet pace. Repeat 14 times, 5-minute hitch.
Train № 5. Express cardio training (to perform in the morning)
Express cardio - it is training on an empty stomach. The idea is that as fuel to perform physical activities the body begins to use its own fat reserves. This is a simplified explanation, and it is actually a bit more complicated.
On the morning of hormone levels in the body reaches the optimum level for the quality of fat burning. After a good night's sleep, the body's insulin levels low, because you have not eaten for at least 10 hours. And this is very good, since the high level of this hormone burns fat is not so fast.
sugar levels are also low. On the one hand, it can cause fatigue and impair the effectiveness of the training, on the other - will be accepted with pleasure the body of your fat stores, burning them as fuel.
And the third officer - growth hormone, the level of which is usually high in the morning, because it is produced by the body during sleep. It will also help eliminate the extra inches on your stomach.
Whether or not to include such a workout plan will depend on your condition. The decision should be made after you advise your doctor.
1st and 2nd week: 1 accelerated cardio per week.
1st and 2nd week: 2 accelerated cardio per week.
1st and 2nd week: 3 accelerated cardio per week.
Train № 6. Full cardio - from novice to hero
Kindergarten ended. It's time to experience all the delights of the chase at the same time!
1st and 2nd week: 30 minutes walk at a fast pace, 1st week of training on the stairs, 1st week of training on the bike.
3rd and 4th week: 30 minutes walk at a fast pace, 20 minutes of jogging, the third week of training on the bike, 1st week of sprint training, the third week of training on the steps.
5th and 6th week: 45 minutes jogging on an empty stomach, the third week of sprint training, Week 5 training on a bicycle (on an empty stomach), the 5th week of training on the stairs, 45 minutes walk to the an empty stomach.
7th and 8th week: 30 minutes of running on an empty stomach at a moderate pace, 5th week sprint training, the 7th week of training on the bike (on an empty stomach), 7th week of training on the steps.
9 th and 10 th week of 45 minutes of running on an empty stomach, 7th week of sprint training (on an empty stomach), 7th week of training on the bike, the 7th week of training on the steps.
The 11th and 12th week: 45 minutes of jogging at a moderate pace, 9th week sprint training (on an empty stomach), 7th week of training on the bike, the 7th week of training on the steps (on an empty stomach).
Disposition to work on a
You can always become even faster and stronger!
Try to use every opportunity to the maximum. Besides ghouls you can get more dangerous, aggressive, smart and vile creatures - humans. From them you will definitely have to get away with all haste.
Apocalypse can sneak up unnoticed. Are you ready for it?
Train hard. Start today!