The HICT Cardio Method You're Not Using But Should Be скачать в хорошем качестве

The HICT Cardio Method You're Not Using But Should Be

http://www.VigorGroundFitness.com HICT is a way for everyone from special ops guys & adventure athletes to everyday gym-goers to become stronger &more fit. It was made popular by @coachjoeljamieson trainer of UFC champions. HICT trains a strong, high-quality movement pattern while developing the alactic & aerobic energy systems that are often neglected in conventional workouts. It's also got some interesting mental performance benefits when done properly. THE BENEFITS: ✅ With a HICT workout, we're training the muscles in a movement pattern to produce force over & over as often as possible, while staying within the targeted energy systems (ATP-PC & aerobic, but more on that later). This produces a few specific adaptations, including: ✅ Increased mitochondrial density. More "powerhouses" in your muscles to make energy. ✅ Increased oxidative capacities of fast twitch muscles. You can produce maximal force with the ATP-PC system for longer per bout, recover faster, & do it more times. ✅ Eccentric cardiac hypertrophy. The heart pumps more blood with each stroke. Increased local vascular networks. Your muscles have better circulation. WHY HCIT WORKS You've got 3 different energy systems in your body. They're all working at any given time, but one tends to dominate over the others depending on the activity. 1️⃣ Alactic or ATP-PC System. This is your shortest-lived and most powerful system. If you're doing something heavy or powerful, like 1-5 reps of squats or a short Prowler sprint, it's employing this system. It'll last for roughly 10-14 seconds before fading out. 2️⃣ Anaerobic System. This one runs without requiring oxygen & burns carbohydrate, like the glucose & glycogen in your bloodstream, liver, and muscles. It's as powerful as the ATP-PC system, but is usually fully spent after about 60-90 seconds of maximal effort. 3️⃣ Aerobic System. The aerobic system is the least powerful of the 3, but can function literally all day &can alternate between stored fat or carbohydrate as a fuel source.Also drives the recovery of your ATP-PC & anaerobic systems, so the better your aerobic system, the faster & more effectively you recover.