請問一種練法:MAX-OT 最大訓練負荷 - 健身

前文恕刪,既然OXY問我說內在哪我就貼上來 在通篇論文的第五頁到第六頁有解釋

以下為單篇的文字


Each workout should last approximately 30 to 40 minutes.


If your workouts are lasting more than 40 minutes something is wrong. In
fact, they should be much closer to 30 minutes than 40 minutes.
Now I understand there are situations at certain gyms - crowds - that make

(以下有興趣的人自己看吧,我把前三行獨立出來,就是我說的30~40分內這英文應該

不難,用字蠻平易近人的)

this a tough proposition, but it's very important that your workout is
completed in this" duration of time." If that means finding another gym to
(在這"期間" 我的解釋應該沒有錯吧?請指正)

train at then start looking. If you are training with more than one workout
partner and this extra man is stretching your workout then you need to make
adjustments - lose the third wheel.
This imposed time limit fits neatly into Max-OT's fundamental principle -
Intensity. Max- OT defined intensity is "Maximum muscle overload in the
minimum amount of time."
The Max-OT 30 to 40 minute workout offers the following benefits:

It's much more feasible to maintain maximum mental and physical intensity for
30 to 40 minutes than for 90 minutes. In fact, after 30 minutes mental focus
and intensity start to decline rapidly.
Training for 30 to 40 minutes maximizes hormonal spikes related to

就是說在你運動30~40分鐘內心裡還有生理上刺激強度

都比練到90分鐘的時候還要高,比訓練九十分鐘實行起來更有效率這樣

反正就是超過30分鐘,肌纖維參與訓練的強度就降低啦

high-intensity training. Max-OT training maximizes key hormonal output based
on intensity and duration.
Training for 30 to 40 minutes optimizes the "anabolic-window" high-intensity
training provides. Going beyond the 40 minute threshold places you outside
the optimum hormonal response time.

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