Workout Program 101

■ Overview

  • Training hours:
    1. Warm-up: stretch + 6 km/h treadmill for 5 min in winter
    2. Main menu: 60-90 min at most
    3. Cool-down: foam roller as needed
  • Intervals between set:
    • Weighted training: at least 4-5 min
    • Body-weight muscle: at least 2-3 min
  • Recovery time:
    • Sleep at least 7 hours per night
    • Or skip exercising
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