AMT的锻炼

Precor制造了一台叫做自适应运动训练器的机器，简称AMT。这台机器看起来像一个椭圆形，有两个移动踏板和两个移动手柄。但是，AMT自动调整到您的步幅，而不需要您更改设置。因此，您可以按照您喜欢的顺序，无缝地进行frpm短距离跨步、中等跨步、大跨步和攀登跨步。这种步幅类似于跑步机或阶梯步，但对关节的影响较小，因为你的脚一直都在踏板上。

如果你刚刚开始一项日常锻炼，慢慢地增强你的心脏耐力是很重要的。这样可以减少受伤的机会，并且随着时间的推移可以增加你的耐力。在六周的锻炼过程中，通过增加时间和抵抗力来加强你的肌肉和心血管系统。每次锻炼开始前都要做5到10分钟的有氧运动，比如散步。然后，进入机器，开始与阻力水平1;慢慢地走完这四步，每步花一分钟。接下来，开始你的锻炼。前两周，做10分钟的锻炼。使用“快速起步”程序将阻力设置为第二级。先用三分钟的步幅攀登，然后用两分钟的短距离攀登。 Repeat this twice. Do this two to three times a week. For the next two weeks, perform a 15-minute workout. Place the AMT in manual and set it to a level-five resistance. Climb for four minutes, do short strides for six minutes and then long strides for five minutes. Do this two to three times a week. For the next two weeks, perform a 20-minute workout. Set the AMT to manual and adjust the resistance to a level six. Climb for three minutes, do short strides for four minutes and do long strides for 13 minutes. Do this workout two to three times a week.

如果你已经有一个例行演习，并正在寻求增加当前的健身水平，减轻体重，增加力量和耐力，做了六个星期的中间锻炼计划。首先得有个热身的5至10分钟的轻微心肺功能的，喜欢散步每次锻炼。然后，拿到机器上设定了2级的阻力;四大步五分钟之间交替，开始缓慢增加你的步伐五分钟结束，中度。前两周，做10分钟的锻炼。把机器手动和将其设置为六级。交替攀登两分钟，10分钟短大踏步两分钟。每周做这个两两三次。接下来的两周，进行15分钟的锻炼。把本机的间隔设置，并将其设置到九级。 Alternate three minutes of climbing and two minutes of short strides for 10 minutes. Do this two or three times a week. Finally, do a 20-minute workout for two weeks. Set the machine to the heart rate program. The machine will automatically adjust the levels for your heart rate. Your hands must be on the handles the whole time in this program, so the machine can read your heart rate. Do three minutes of climbing, three minutes of medium stride and four minutes of long stride. Repeat this sequence. Do the workout two or three times a week.

在AMT机上的高级训练继续建设力量和耐力，帮助你减肥和提高你的整体健康和健身。如果你训练跑马拉松或做运动，做一个先进的锻炼计划可以帮助你实现这些目标。做设计时考虑到这一点六个星期的计划。在两个阻力位开始一个7分钟的热身每次锻炼。通过每一步走，从低速到建设一个中等速度超过七分钟的过程。对于前两个星期，做了15分钟的锻炼。通过设置机器手册在四级电阻起动。攀登15分钟。一周做这三到四倍。接下来的两周，进行20分钟的锻炼。 Set the machine to the interval program at a level-six resistance. Do short strides for 10 minutes and then long strides for 10 minutes. Do this three to four times a week. For the last two weeks, do a 25-minute workout. Set the machine to the interval program at a level eight. Do long strides for 25 minutes. Do the workout three to four times a week.

如果你想燃烧最多的卡路里，间隔训练可以在最短的时间内做到这一点。因此，它有利于减肥。每周做三次间隔训练。从热身开始。将机器设置为手动，并将其设置为三级。做两分钟半的短距离行走。增加抗性到5级。中等跨步练习2分半钟。接下来，开始你的锻炼。增加抗性到8级。 Do long strides for two minutes. Increase the resistance to a level 13. Do long strides for one minute. Increase to a level 18. Climb for one minute. Repeat the workout portion four more times. To cool down, reduce resistance to level five and do medium strides for two and a half minutes. Reduce resistance to level three and do short strides for two and a half minutes.