Sprint plan
By doing 15 “sprints” a week, each lasting just 10 minutes, you’ll notice dramatic changes in your body and fitness, and you’ll see measurable results in just three weeks. What’s even more amazing is that this fitness recipe, which is highly recommended in the book “Sprint Plan” co-authored by exercise physiology experts Gayther and Kayla Doverty, can actually use the most concise way to combine the three main points of fitness. All-inclusive: Intensive training (2 to 4 sets), cardio (7 to 10 sets), and soft exercises (2 to 4 sets). Geiser is not suggesting that 10 minutes of sprint training every day will make you physically fit enough to run a marathon or try for an Olympic athlete. But it does have an intriguing advantage: not only does it require you to bet a small amount of time, it’s flexible enough to be paired with any time limit or special location. Gaither recommends that everyone aim to do two sets in one day. “But if you don’t do it for a day or two, don’t be sad. As long as you keep going, you can easily make up for the laziness of those few days.” Gaither said.
Cardiopulmonary exercise
The key is strength. Think about cardio on levels 1 to 5: Level 1 is as easy as flipping through a magazine, while level 5 will leave you breathless. During your cardio sprint, do it at a level 2 pace and warm up for 1 to 2 minutes beforehand. Then over the next 7 to 8 minutes, increase the intensity to a level 3 to 4 range – jumping into difficult movements with a noticeable increase in breathing intensity. Finally go back to level 2 and do it for about 2 minutes. To get some variation in the movement, you might be able to intersperse it with some drills and staggers, doing 1 minute of level 2, followed by 1 minute of level 4.
Intensive training
With 2 to 4 sets per week, in just 10 minutes, you can work all major muscle groups.
Soft movement
Stretch all of your major muscle groups for 2 to 4 sets per week for a total of 6 to 10 stretches for 10 to 30 seconds each, until you feel a little uncomfortable.
Sports Nutrition Supplements
Fat loss: Golden scraper (L-carnitine and other high-efficiency fat-reducing ingredients) super fat burning bomb (carnitine contained helps control appetite and more effectively use the food you eat);
Weight gain: weight gain powder (for thin people to gain weight and build muscle)
