Extreme insanity-training program Shona Tee

For adherents of a healthy lifestyle and those for whom the usual practice of fitness under standard programs has become boring, there is a great alternative to test your physical abilities. This is an incredibly intense and extremely intense program by the unique authoring technique of the famous American athlete Shawn T. - Insanity. Training on this program is a balanced set of strength exercises, cardio loads and streching. The time of each lesson is strictly limited and amounts to 45 minutes without breaks in the first month of classes and up to 60 minutes in the 2nd month. The whole program is designed for 60 days.

Insanity-training is held according to the following scheme: 6 days of regular classes, Sunday - rest. So within 4 weeks, after their expiration - 1 week for recovery, and another + 1 month of training on the same scheme. Monday of the first and third weeks of each of the 2 months and the Sunday of the 8th (final) week are devoted to the Fit Test. This is a 26-minute test consisting of several exercises. Its results are recorded in the table: they allow you to determine the level of physical fitness at the beginning of the class and track progress in the following weeks of training. Fit Test is also mandatory before the beginning of classes, as it helps to determine a person's readiness for intensive workloads.

Each insanity-training consists of a certain set of exercises. A total of 14 (including a fitness test and 3 additional workouts), they alternate during the week. Exercises of the first and second months vary in intensity.

Classes begin, like any other workout, in the morning on an empty stomach or an hour or two after eating. Everything depends on the metabolic rate, the time is selected individually in comfortable conditions. Usually insanity-training is conducted at home and does not require special equipment, except for the sports form and sneakers with shock-absorbing soles, since a very large load is necessary for the joints. A heart rate monitor (HR) is also needed. To find out the optimal rate of pulse during training, you must first calculate your maximum heart rate. It is 220 - the age. The resulting figure is multiplied by 0.65 for the lower threshold and 0.85 for the upper threshold of the working area. It is important that the pulse rate is within these limits, otherwise training may be hazardous to health.

Insanity-training is designed for physically trained people. Therefore, if during realization of the first fit-test the awareness of unpreparedness for extreme loads has come, it is worth starting with more sparing programs, practicing the technique of performing exercises and correct breathing during trending. When the preparatory course is completed, you can start insanity, not forgetting the basic rules listed above. In addition, you need to take a course on proper nutrition, without which the achievement of the desired result is impossible. Under all conditions, a 2-month training program insanity will bear fruit in the form of a tight figure, lost pounds and incredible endurance of the body.