Workout Program 101

■Overview

  • Training interval:
    • Regular intervals: 24-48 hours
    • Extensive intervals: 72 hours if myalgia persists
  • Training hours:
    1. Warm-up: 6 km/h treadmill for 5 min
    2. Main menu: 60-90 min at most
    3. Stretch: basic seven as needed
  • The number of sets:
    • Body-weight training: 3 set
    • Weight lifts: warm-up + 2 set
  • Set interval:
    • Smaller muscle: at least 2-3 min
    • Larger muscle: at least 4-5 min
  • Recovery time:
    • Sleep at least 7 hours per night
    • Or skip exercising
Stopwatch app
Measure the intervals with a stopwatch to take enough rest.

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