The HICT Cardio Method For Lifters скачать в хорошем качестве

The HICT Cardio Method For Lifters

Train with me: https://vigorgroundfitness.com/ Are you a trainer? Grow your business with me ⬇️ https://lukahocevar.com/product/small... HICT, or High Intensity Continuous Training, is cardio for lifters. When most people hear the word "aerobic," they think of running, rucking, or maybe the boring kind on all types of cardio machines. Unlike those methods, HICT is different and unique. It's both high intensity and high volume. It also uses two of the body's three energy systems, making it a perfect metabolic conditioning tool for the lifter. How Do I Do HICT? This method is unique because it's both high intensity and high volume. It's also a means of training two different energy systems at once: the alactic and the aerobic systems. This is also what makes it so effective. The "high-intensity" aspect of the method is based on the resistance/force output level of each repetition rather than more traditional high-intensity intervals that typically involve reps of sustained activity such as sprints or high-rep circuits. In this sense, "intermittent" may be a more accurate word than "continuous" because in practice, HICT means that you're doing a steady rhythm of 1-3 powerful reps every few seconds with a little bit of rest in between each set. Most traditional interval methods involve sustained speed and power, which means you only have a limited amount of time before you lose intensity and have to slow down. With HICT you're in less of a hurry, but you're using high resistance on each rep. HICT works by using a high number of very short sets. Most of the time, this means 1-3 reps per set, but you can do sets of 5 with fast movements like kettlebell swings. As you progress through your time block, you can drop to sets of 3, 2, or even 1. You'll do a set of 1-3 (or 5), take a short rest, and repeat. The pacing depends a bit on the movement. With something like push-ups or kettlebell swings, it's easiest to follow a timer so that you're doing one set every 15-20 seconds. With something like step-ups or a spin bike with the resistance cranked up, it'll be more of a steady stop-and-go rhythm. Rest as needed, but only as little as needed. 🔔 Don't forget to LIKE, SHARE, and SUBSCRIBE for more valuable content! Also check out my Athlete For Life program ⬇️ https://lukahocevar.com/product/athle... 8 Weeks to A Healthier You ⬇️ https://strongandfit.com/collections/... 📲 Connect with Luka: Instagram:   / lukahocevar   Ways to work w/ me👇🏼 linktr.ee/lukahocevar 🏀 About Luka: Luka is a former professional basketball player turned fitness coach who has dedicated his life to transforming lives through training. With over 15 years of coaching experience, Luka has worked with clients ranging from elite athletes to everyday people looking to improve their physical and mental performance. He is the founder and co-owner of Vigor Ground Fitness in Renton, WA. #plyometrics #gymowner