The trainee is training at 50-65% of maximal heart rate (50-60% MHR) for 30-40 minutes.
Moderate intensity - medium duration
The trainee is exercising at 60-70% of the MHR for 20-30 minutes.
High intensity - short duration
The trainee exercises at 75-85% of the MHR for 10-20 minutes.
Intermittent
The trainee is exercising at 60-80% of the MHR for 20-40 minutes with alternations of pace (e.g. slow - fast walking) or movement (e.g. walking - jogging) or both.
Fartlek
Hellenistic "speed game" with complete freedom of choice. The practitioner lowers the pace and intensity of the effort according to his mood, as long as everyone wants, depending on how his body feels. It can alternate the way the body moves, speeds, adds exercises, uses organs, etc.
Upward scale
The trainee is training 30 seconds fast, 30 seconds slow, 45 seconds fast, 45 slow and again fast and slow for 60 seconds. Relax for 1-2 minutes and repeat the same 5-7 times.
Scale up and down
The trainee is training 30 seconds fast, 30 seconds slow, 45 seconds fast, 45 slow and again fast and slow for 60 seconds (ascending scale). After completing the upward ladder, it relaxes for 1-2 minutes and then executes it upside down, ie 60 seconds fast, 60 slow, 45 seconds fast, 45 slow and so on. Repeat 3-5 times.
All 6
The trainee exercises for 5 minutes at a relatively steady pace and continues loosely for 1 minute. Then for 4 minutes intense and 2 loose, followed by 3 minutes intense and 3 loose, then 2 minutes intense and 4 loose and finally 1 minute intense and 5 loose. In each track (strongly - loose), the total time is always 6 minutes.
Combined training
The trainee performs strength training for 5 minutes, preferably cyclically, and continues with the aerobic exercise of your preference for another 5 minutes. Repeat 3-4 times, with the same exercises or changing some of them. Alternatively, do the whole strengthening program first, then relax with stretches for 5-10 minutes and finish with the aerobic (10-15 minutes).
With bounce or rope or running on the ground
The trainee makes for 2 minutes low ground bounces, combining his arms up, down, back and forth, right-left. During this time it gradually escalates from slow (less than 70 bounces per minute) to fast (120-160 bounces per minute). Relax for 1 minute and then repeat the same way, a total of 4 times (12 minutes total).
