For followers of a healthy lifestyle and those for whom the usual fitness routine has become boring with standard programs, there is a great alternative to test your physical abilities. This is an incredibly intense and extremely intense program by the unique author’s technique of the famous American athlete Sean Tee - Insanity.
Training under this program is a balanced set of strength exercises, cardio loads and stretching. The time of each lesson is strictly limited and amounts to 45 minutes without interruptions in the 1st month of classes and up to 60 minutes in the 2nd month. The entire program is designed for 60 days.
Insanity-training takes place according to the following scheme: 6 days of regular classes, Sunday - rest. So for 4 weeks, upon their expiration - 1 week for recovery, and another + 1 month of training according to the same scheme. Monday of the first and third weeks of each of the 2 months and 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 a table: they allow you to determine the level of physical fitness at the very beginning of classes and track progress in the following weeks of training. Performing a Fit Test is also mandatory even before the start of classes, as it helps to determine a person's readiness for intense loads.
Each insanity training consists of a specific set of exercises. There are 14 of them (including the fit test and 3 additional workouts), they alternate throughout the week. The exercises of the first and second month differ in intensity.
Classes begin, like any other workout, in the morning on an empty stomach or an hour or two after eating. It all depends on the metabolic rate, time is selected individually in comfortable conditions. Usually insanity-training is carried out at home and does not require special equipment, except for sports uniforms and sneakers with shock-absorbing soles, as the joints are very heavily loaded. A heart rate monitor is also needed to monitor heart rate (HR). To find out the optimal heart rate during a workout, you must first calculate your maximum heart rate. It is equal to 220 - 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 heart rate falls within these limits, otherwise training can be hazardous to health.
Insanity training is designed for physically fit people. Therefore, if during the execution of the first fit test an awareness of unpreparedness for extreme loads came, it is worth starting with more sparing programs, working out the technique of performing exercises and proper breathing during training. When the preparatory course is completed, you can begin insanity, without forgetting the basic rules listed above. In addition, you need to take a course on proper nutrition, without which achieving the desired result is impossible. Subject to all conditions, the 2-month insanity training program will bear fruit in the form of a taut figure, lost kilograms and incredible endurance of the body.