{"id":2199,"date":"2006-10-04T17:47:00","date_gmt":"2006-10-04T21:47:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/three-cardio-sessions-designed-for-all-day-afterburn"},"modified":"2017-09-19T15:15:57","modified_gmt":"2017-09-19T19:15:57","slug":"drei-kardioeinheiten-fur-den-ganztagigen-nachbrenneffekt","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/three-cardio-sessions-designed-for-all-day-afterburn","title":{"rendered":"Drei CARDIO-SESSIONEN F\u00dcR DEN GANZTAGS-AFTERBURN!"},"content":{"rendered":"

\u00c4gyptischer Stil EXTREME CARDIO\u00a0<\/strong><\/h2>\n

Hier sind drei Intervalltrainingsprogramme, mit denen ich meinen Kunden erfolgreich das Fett aus den Knochen gepr\u00fcgelt habe. Seien Sie gewarnt, dies ist nichts f\u00fcr Anf\u00e4nger. Wenn Sie derzeit \"Einkaufen\" oder \"Gartenarbeit\" als Training bezeichnen, dann ist dies nichts f\u00fcr Sie. Rufen Sie Richard Simmons an und schwitzen Sie zu den Oldies, dies ist nur f\u00fcr fortgeschrittene Trainierende.<\/p>\n

Doppelpyramiden:<\/strong><\/span><\/strong><\/h3>\n

2 aufeinanderfolgende 5-Minuten-Pyramiden<\/p>\n

    \n
  1. AUFW\u00c4RMEN 3 MINUTEN<\/li>\n
  2. Erh\u00f6hen Sie den Widerstand oder die Intensit\u00e4t alle 30 Sekunden f\u00fcr 5 Zyklen um 1 Stufe.<\/li>\n
  3. Dies entspricht 2 \u00bd Minuten<\/li>\n
  4. Sobald Sie den h\u00f6chsten Punkt erreicht haben, beginnen Sie damit, alle 30 Sekunden um 1 Stufe abzusteigen, bis Sie auf Ihrer Anfangsstufe sind.<\/li>\n
  5. Dann wiederholen Sie den Vorgang, indem Sie alle 30 Sekunden 5 Zyklen lang 1 Stufe erh\u00f6hen und dann wie zuvor abnehmen. Nach Bedarf abk\u00fchlen.<\/li>\n
  6. Dies dauert 10 Minuten, ohne die 3 Minuten Aufw\u00e4rm- und Abk\u00fchlphase.<\/li>\n<\/ol>\n

    Die Gro\u00dfe Pyramide:<\/strong><\/span><\/strong><\/h3>\n

    (1) 10-Minuten-Pyramide (5 Min. hoch - 5 Min. runter)<\/p>\n

      \n
    1. AUFW\u00c4RMEN 3 MINUTEN<\/li>\n
    2. Erh\u00f6hen Sie den Widerstand oder die Intensit\u00e4t alle 30 Sekunden f\u00fcr 10 Zyklen um 1 Stufe.<\/li>\n
    3. Dies entspricht 5 Minuten<\/li>\n
    4. Sobald Sie den h\u00f6chsten Punkt erreicht haben, beginnen Sie, alle 30 Sekunden um 1 Stufe zu verringern, bis Sie Ihr Ausgangsniveau erreicht haben. K\u00fchlen Sie nach Bedarf ab.<\/li>\n
    5. Dies dauert 10 Minuten, ohne die 3 Minuten Aufw\u00e4rm- und Abk\u00fchlphase.<\/li>\n<\/ol>\n

      Die Sphinx:<\/strong><\/span><\/strong><\/h3>\n

      (1) 5-Minuten-Pyramide, gefolgt von einer 10-Minuten-Pyramide, gefolgt von einer weiteren 5-Minuten-Pyramide.<\/p>\n

        \n
      1. AUFW\u00c4RMEN 3 MINUTEN<\/li>\n
      2. Erh\u00f6hen Sie den Widerstand oder die Intensit\u00e4t alle 30 Sekunden f\u00fcr 5 Zyklen um 1 Stufe.<\/li>\n
      3. Dies entspricht 2 \u00bd Minuten<\/li>\n
      4. Sobald Sie den h\u00f6chsten Punkt erreicht haben, beginnen Sie damit, alle 30 Sekunden um 1 Stufe abzusteigen, bis Sie auf Ihrer Anfangsstufe sind.<\/li>\n
      5. Erh\u00f6hen Sie den Widerstand oder die Intensit\u00e4t alle 30 Sekunden f\u00fcr 10 Zyklen um 1 Stufe.<\/li>\n
      6. Dies entspricht 5 Minuten<\/li>\n
      7. Sobald Sie den h\u00f6chsten Punkt erreicht haben, beginnen Sie damit, alle 30 Sekunden um 1 Stufe abzusteigen, bis Sie auf Ihrer Anfangsstufe sind.<\/li>\n
      8. Dann wiederholen Sie den Vorgang, indem Sie alle 30 Sekunden 5 Zyklen lang 1 Stufe erh\u00f6hen und dann wie zuvor abnehmen. Nach Bedarf abk\u00fchlen.<\/li>\n
      9. Dies dauert 20 Minuten, ohne die 3 Minuten Aufw\u00e4rm- und Abk\u00fchlphase.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

        Der Begriff \"Excess Post Oxygen Consumption\" (EPOC) beschreibt, wie der K\u00f6rper nach einem intensiven Intervalltraining mit einer erh\u00f6hten Kalorienverbrennung reagiert. Wenn Sie 30 Minuten lang mit 75 - 85% Ihrer maximalen Herzfrequenz trainieren k\u00f6nnen, versuchen Sie eines dieser schnellen und effektiven Workouts<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2199","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nThree CARDIO SESSIONS DESIGNED FOR ALL-DAY AFTERBURN! - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/three-cardio-sessions-designed-for-all-day-afterburn\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Three CARDIO SESSIONS DESIGNED FOR ALL-DAY AFTERBURN! - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Excess Post Oxygen Consumption or EPOC is the term used to describe how the body responds by burning more calories after an intense interval training session. 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