Short intense workouts. Short and long workouts. What is the best short workout

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Like a workout. This psychological trap lies in wait for visitors to fitness clubs. After staying there for 3-4 hours, a person leaves with a sense of satisfaction from a full workout. Moreover, the exercises themselves were well spent if half an hour, and the rest of the time was spent in the sauna, solarium and fitness bar.

According to the American Council Exercise, people who work out with a friend are more likely to lose their bearings in time, especially if they see them mostly in a club. 55-60% of the time in this case is spent on talking. The second risk group is gym goers. Respite is required between sets, and they often drag on to the point of obscenity - chat there, drink some water here ... Amateurs lose training time the least group lessons and clients of personal trainers: the training regimen does not allow them to be distracted.

Loss of exercise technique. In the second half of the workout, legs are braided, dance steps are not given, lunges and presses cannot be done correctly, on the track, instead of running, you get only sluggish spanking ... Familiar sensations? This means that you are so tired that you lose coordination and are at risk of overtraining and injury.

In this case, it is better to make the training shorter, but in order to still achieve results, it is also more energetic. The already mentioned American College sports medicine gives an example: on a treadmill, a person weighing 70 kg while walking at a speed of 4.8 km / h burns 235 kcal per hour, and while running at a speed of 12.8 km / h - 320 kcal in just 20 minutes.

Wolf hunger. Normally, you should want to eat 40-60 minutes after training, while wolf hunger will come no earlier than an hour and a half later. This pattern was derived in a joint study by the University of Leeds (England) and Research University Rowett in Aberdeen, Scotland, published in the scientific journal Proceedings of the Nutrition Society. If you feel hungry during the session or immediately after it, you may be training too much. Wolf hunger lies in wait for those who train for more than 1 hour and a quarter. Appetite gradually increases and eventually becomes uncontrollable. If you are losing weight, you can not allow severe hunger. The way out is to shorten the workout by 10-30%.

Lack of time. According to statistical surveys both in Russia and abroad, this is the main reason why people quit fitness. After all, in addition to the actual training, you still need time for the road, changing clothes, shower after ...

What to do? It is better to work out at least 10 (15, 30) minutes than not to train at all. If you can, make this workout impact (for example, jump rope or squat with a barbell). A McMaster University study found that if a person does 8-12 accelerations on a bicycle (or simulator) for 1 minute, and pedals sluggishly in the interval of 75 seconds, this speeds up metabolism by about 10%. And the effect lasts 72 hours! Just 20 minutes of training - and three days your body spends more calories.

Do not feel a sports fuse in yourself - do stretching, breathing exercises or go on foot. The American College of Cardiology, along with the American College of Sports Medicine, are confident that to improve health, it is enough to move for 30 minutes 3-5 times a week. You won’t be able to lose weight, but you will feel better, and this is already a lot.

Health problems. A drop in immunity (endless colds, herpes, a fungus), insomnia, high blood pressure, and other seemingly unreasonable deterioration in health may indicate that your workouts are too long. Shorten them to 30 minutes and look at your condition in a month. Louisiana State University, in their study, noted that obese women who started training with 70 minutes of walking per week (10 minutes per day), heart function improved by 4% after a month. In a similar group that walked for 30 minutes 3 times a week - as much as 8%. But 90-minute classes were already to the detriment of health.

My conclusion: do not chase long workouts. 20-30 minutes a day is enough if you are not professional athlete and 10-15 minutes is always better than nothing. And here regular classes longer than an hour can be frankly harmful.

Good afternoon, dear site visitors Lucinda.Ru. Today we will talk with you about which exercises for weight loss are most effective.

I think each of us understands how great it is to have a healthy toned body! Nevertheless, most people strive for this, however, it happens that the real state of affairs becomes far from this.

Gained extra pounds during pregnancy, being under stress for a long time, "harmful" snacks at work, lack of a balanced diet, hypodynamic lifestyle - all this causes weight to grow, and then there is a need to find something that will help restore harmony, beauty and health .

One of the main rules in such a situation is an increase in physical activity.

1. What set of exercises is right for you?

In order for fat burning to begin, and in order to, it is necessary not only to pick up effective exercises, but choose them so that they correspond to the level of training and are aimed at eliminating a specific problem. However, if you need to lose excess weight in any one area, you should not deal only with it.

Weight loss exercises for the whole body will become more effective, only with an emphasis on the most problematic area. Do not overdo it with the load or perform exercises that you simply do not like - this will quickly discourage any desire to exercise, not allowing you to see at least some noticeable results.

A set of exercises for your body:

Shaping- This set of exercises will certainly correct your figure. And thanks to your dance moves + aerobics, you will soon be able to get rid of your problem areas. Since the movements in shaping are very fast, therefore, it will suit energetic girls who are aimed at a quick result.
Pilates- this is the safest set of exercises that will suit absolutely everyone. It consists in slow stretching movements. And it is aimed at training the press, small pelvis, as well as the back. This set of exercises for pregnant women and mothers is perfect.
Fitball is a set of exercises big ball. This complex will help get rid of body fat and strengthen your muscles.
Belly dance– this complex is suitable for all lovers of oriental motifs. By practicing oriental dancing regularly, you can easily acquire a graceful appearance and get rid of excess fat. And this will be facilitated by the fact that the main load in this set of exercises is directed precisely at the hips and abdominals.

By choosing any set of exercises and doing it regularly, you will not only lose weight and improve your figure, but also improve your body, improve your mood and become more stress-resistant.

2. TOP-7 - Effective exercises for weight loss at home without exercise equipment

Among the infinite set, the most effective exercises stand out. Achieve impressive results in short time You can include the following in your program:

3. Useful tips and rules for doing exercises for weight loss

Really fruitful will be the exercise if you follow certain rules and clearly follow the recommendations. Without any of them, fat burning simply will not start, and some will enhance the effect and achieve the desired forms only in a shorter time.

4. 15 Most Effective Exercises

Exercises to burn belly fat

Most in demand among women abdominal slimming exercises especially after the birth of a child.

Exercises for the buttocks and thighs

Exercises for the abdomen and sides

Such exercises for weight loss and many others, in in large numbers available for viewing online. This will help at home to control the correct execution.

Leg exercises

There are exercises that will make the legs seductive and irresistible. Here are the ones that will achieve the desired result:

Hand exercises

Exercises for women are also very relevant on the hands, because. This is enough problem area female figure.

Waist exercises

Exercises for the abdomen will give slim waist, and the silhouette is more attractive and graceful. Effective exercises for this:

Lie on your back and hold, straight legs 15-20 cm above the floor. It is important that the lower back is in contact with the floor.
Turns to the side. Standing straight, bring your hands together in front of your chest and “look” behind your back, while inhaling, stretching the spine up, and twisting even more with exhalation.

Slim waist in 7 minutes:

Facial exercises

Mimic exercise: inflate your cheeks as much as possible and linger for 2-3 counts; release air by pursing your lips with a tube; and then smile broadly, without opening your lips.
Working with the corners of the mouth, raise the cheeks high to the eyes and linger for 5-7 seconds, do this 2 times for 15 repetitions.

Gymnastics for the face:

chest exercises

5. The most effective breathing exercises for weight loss

For greater effectiveness, they use the breathing technique, which allows you to enhance the effect of losing weight. Everything happens due to the supply of oxygen to the body, because it is actively fighting fat. Therefore, even if you do not use any special breathing techniques, losing weight will be more effective with proper breathing.

Basic things to learn: the effort is made on exhalation (in push-ups, lifting up, swings, squats are also performed on exhalation, etc.).

Orientation breathing exercises is fat burning and belly tightening. Women often resort to it after childbirth. Here are some of the most effective:

Take a sitting position, cross your legs, straight back, reach up with the crown of your head. Fix this position. Next, you need to relax and take the maximum possible breath through your nose, inflating your stomach with a ball. Then, also through the nose, exhale slowly, pushing the wall of the abdomen to the back as much as possible. So continue at least 20-30 times.
The next exercise is characterized by a sharp exhalation (but also through the nose), and the abdominal muscles contract to the maximum.

6. How to eat right when losing weight

without correct and healthy eating, exercise for weight loss will not lead you to desired result. Properly organized nutrition determines success in losing weight. Therefore, it is necessary to make fresh fruits, vegetables and herbs the basis of the diet, develop the habit of consuming cereals. But the meat should occupy about 25% of the plate.

Important!

You can not leave your body without breakfast- this will force it to work in energy-saving mode, which will not allow you to actively burn calories.

Snacking will relieve the feeling of hunger and the temptation to eat something “satisfier”. But dinner needs to be lightened and it is better to eat it no later than 6 pm - the body will have enough, for example, a portion of low-fat cottage cheese. If you still feel hungry after it, at night you can drink kefir.

A daily intake of one and a half liters of water will help reduce weight, and besides, this is generally a great benefit to the body. - these are just habits, and in order to replace harmful products that take away health and beauty with useful ones that will give activity and help prolong youth, it is still worth some time to endure (until they finally integrate into the lifestyle).

7. Conclusion

Dear friends, using this article, choose for yourself effective weight loss exercises that match your level of training. And, of course, you don’t need to wait for an instant result, but tune in to systematic work on improving your body. Then the process will go faster and easier.

Below you will find a video where a set of exercises for weight loss is considered. You can complete them immediately when watching a video with an online trainer :).

Most people believe that in order to gain muscle mass and increase strength, you need to spend many hours in the gym. It is this erroneous opinion that prevents some from starting to play sports. Short and infrequent physical exercise can bring more benefits to the body than many hours of training every other day.

Why are they effective?

One of the main causes of controversy in weightlifting is the frequency and duration of training. The fitness industry assures us that we need to work out five times a week. And the reason here lies not in the desire to help us improve our body, but for simple commercial purposes. Fitness centers and clubs, sports shops and magazines seek to earn more, which means to sell more of their services.

There is another scientifically based opinion: there is no need to train often and do many approaches for maximum effective growth muscle mass. According to Doug McGuff, MD Doug McGuff, M.D. Body By Science., biological indicators strongly suggest that optimal frequency workouts for 95% of the population - no more than once a week. This recommendation is based on a number of factors, the main of which is that the rate of recovery and muscle growth after an intense workout is much less than most people think (5-10 days).

Building muscle is actually a slower process than healing a burn wound. Burn healing begins in the ectodermal germline, where the healing rate is comparatively faster because the epithelial cells change rapidly. For example, a scratch on the cornea usually heals in 8-12 hours. Muscle healing occurs in the mesodermal germline, which tends to have a much slower healing rate.
Doug McGuff, MD, Science Body

Moreover, Dr. McGuff advises to practice workouts lasting only 12 minutes - optimal time to burn sugar and fat. Such short sessions are designed for a limited energy supply of the body in conditions of high energy needs, the satisfaction of which occurs through the use of only glycogen and fat. With long intensive loads all glycogen and certain fat reserves are used. As a result, the body begins to burn valuable energy as fuel. muscle tissue, which we, on the contrary, are trying to restore.

Research results

British scientist James Fisher conducted a study that proves the effectiveness sports training with minimal time James Fisher, James Steele, Pat McKinnon. Strength gains as a result of brief, infrequent resistance exercise in older ..

14 men and 19 women aged 55 years (average) were tested. Participants exercised no more than 15 minutes twice a week for 84 days. The training program included exercises on simulators: traction down, bench press, traction on a low block, bench press and leg press. As a result, study participants achieved a significant increase in strength and endurance - 55% more than before the start of classes.

Scientifically substantiated evidence of the inefficiency of long-term training was given by Bond University (Australia) Kelly A. Shaw, Hani C. Gennat, Peter O'Rourke. Exercise for overweight or obesity.. In 43 studies conducted among 3,476 participants, with 45 minutes of exercise four times a week (69 hours of physical activity), the average weight loss was only 1 kilogram.

How to practice?

Training takes place once or twice a week.
The duration of the lessons is 12-15 minutes.
Five exercises for the most basic muscle groups are optimal amount for one workout.
In each exercise, only one approach is done until muscle failure.
Only super-slow pace of exercise is used: 10 seconds up and 10 seconds down.
The transition between exercises is carried out in less than 30 seconds.
Gradually, as you progress, you need to add weight on the simulators.

Who are these workouts for?

We often do not have enough time to visit the gym, so quick workouts may be the only form of activity that is easy to fit into your daily schedule.

For some people, frequent and prolonged exercise is an overwhelming task that can be more harmful to health than good. At the same time, physical activity is, of course, necessary. This applies to the elderly, as well as to those with poor sports training and some physical limitations.

For example, such training is well suited for those suffering from osteoporosis. Exercises are performed slowly and for a short time, which leads to their increased safety. At the same time, the work of the muscles occurs at the maximum level with a very gentle load on the joints.

Conclusion

Short and infrequent workouts allow you to achieve muscle exhaustion within an interval of 40 to 90 seconds with no more than five performed in one session. simple exercises on the most basic muscle groups and with a break of 5-10 days between workouts.

Of course, the recovery abilities of a person lie within wide limits, but training with less frequency definitely does not hurt anyone.

Try these short but effective workout routines when you don't have time for a long session in the gym for whatever reason.

Shopping.

Make dinner.

Cleaning of the apartment.

Car wash.

Does your to-do list seem endless? With so many assignments, you might feel guilty about cutting back on 60 minutes of your workout at the gym several times a week. As your list gets longer, this can lead to abandonment of your fitness plans.

There is no reason why you need to spend exactly 60 minutes in the gym to get the results you want. You don't even have to waste 30 minutes. You can get in and out of the gym in 20 minutes or less with these three time-efficient, yet result-oriented mini-workouts.

The trick to short workouts is to structure them in such a way that you work your major muscle groups, burn calories quickly while boosting your metabolism, and in addition get a lot of cardiovascular benefits. Everything is verified and you can rest easy knowing that you are doing everything you can to ensure your success.

When you strive for excellence in your fitness program, it's important to remember that most of your results are diet. It's not that exercise isn't important - it is - but if your primary goal is to lose or gain weight muscle mass, most of the "magic" that happens happens outside of the gym in your kitchen with your meals.

For example, if you're looking to lose weight and want to create a 500-calorie-a-day deficit, it's much easier to just remove the cream from your coffee, swap out the peanut butter toast for a few egg whites, and have a bowl of broccoli for dinner instead of rice. These changes will allow you to reach your goal much faster than running on a treadmill for an hour.

When you get rid of the need to create a calorie deficit through exercise, there is suddenly a lot more room to tailor exercise to your day. Also, when you do shorter training sessions, you can increase the intensity, which also results in greater calorie-burning effects.

The difference now is that training will boost your metabolism for hours on end, so the bulk of your calorie burning actually happens after your workout. In other words, don't worry that these sessions won't help you burn calories and lose fat. They will, but you just won't rely on them alone to take care of your diet.

Before each of these workouts, make sure you do a thorough warm-up. Even if you are in a hurry, you should never skimp on this as it is one of the better ways prevent injury. Take 5 minutes and get your body ready for work.

If you're looking for a full-body workout that will help you gain strength, boost performance, and help you get leaner at the same time, this is the program for you. To save time, alternate upper body exercises with lower body movements. Thus, half of your body is resting while the other half is working.

Since you are still focused on weightlifting, it will take some time to rest, but you will find that you do not need as much as if you were doing heavy single sets. Alternative exercises are performed in supersets, with a rest between sets of 30-45 seconds. Once all sets of the superset are completed, rest 90 seconds and then move on to the next set.

This program is ideal for anyone who is into powerlifting, functional training, or just wants to know their maximum strength.

Mini-workout 1: work with heavy weights.

Superset:

Back Squats- 2 sets of 5 reps.
- 2 sets of 5 reps.

Superset:

Romanian draft- 2 sets of 5 reps.
Bent over row- 2 sets of 5 reps.

Superset:

Seated Dumbbell Press- 3 sets of 8 reps.
Pull-ups on the bar– 3 sets of 8 reps (use extra weight if necessary)

Mini Workout 2: Upper Body Pump.

If your primary mission in the gym is to increase muscle size, you might want to try this workout. Some people think that getting a good pump is just for looks, but in fact, it can also help with muscle growth.

Although the pumping effect disappears some time after you leave the gym, when you feel it during a workout, doing as many repetitions as possible means that more blood, nutrients and oxygen rushes to the muscles and is guaranteed to increase their endurance.

Be sure to use a pre-workout supplement containing L-citrulline, agmatine, or betaine. All this will help improve the pump that pumps blood to your muscles.

Rest between exercises for only 60 seconds and 30 seconds between sets.

Mini Workout 2: Upper Body Pump.

Bench press on horizontal bench - 3 sets of 5 reps.
Horizontal pull on lower block narrow grip - 3 sets of 8 reps.
Incline Dumbbell Press
Pull-ups on the bar- 3 sets of 12-15 repetitions.

Superset:

Barbell curl for biceps
Push-ups on the uneven bars (emphasis on triceps)- 2 sets of 15-20 repetitions.

Superset:

Lateral dumbbell raises- 2 sets of 15-20 repetitions.
Front dumbbell raises- 2 sets of 15-20 repetitions.

Superset:

Breeding dumbbells in an incline while sitting
Thrust on top block straight arms- 2 sets of 15-20 repetitions.

If you want to increase your explosive power, this workout will give you pleasure. It's designed to help increase power output, so it's a great workout if you're into sports or just looking to improve your fitness.

Although a lot of strength is good, energy and endurance are even better. Unfortunately, many are not ready for this kind of fatigue, so the benefits of them are lost.

Because explosive, high-energy movement training requires a lot of effort, it's important that your workouts are short but intense, which is perfect for what you're trying to achieve.

Rest times are slightly longer during this workout as you need to fully recover to bring out the explosive energy of each set. If these exercises are too easy for you, you can put on a weight vest as an additional load while performing them.

Mini Workout 3: Explosive Booster.

jump squat- 3 sets of 10 repetitions.
Push-ups from the floor with a jump- 3 sets of 10 repetitions.
lunge jump- 3 sets of 12 repetitions.
Side jumps over the pedestal- 3 sets of 5 reps on each side.
Jump on the pedestal- 1 set, 3 reps (set the cabinet as high as possible and rest after each rep)
burpee- 1 set of 5 reps.
Single leg squat (pistol)- 1 approach to failure of each leg.

This workout will definitely tire you out and take some time to recover, so make sure you don't do it more than once or twice a week and always give yourself at least one day of rest in between these workouts.

Keep these workouts in mind when you are in a time crisis. You can have a good session - even if you don't have free time - and get closer to the best body shape of your life.

I dedicate the article to one of the most frequently asked questions to me: “Don’t you know that fat begins to be burned only 30 minutes after the start of a workout?”. No, you don't know ;)

WHAT IS HIGH INTENSITY TRAINING.
IN last years in the west, short, high-intensity workouts are gaining popularity. What is their feature? Regardless of the type of physical activity (running, cycling, gym, aerobics, etc.), they involve exercising at maximum speed, but for a relatively short time. In other words, What matters here is not the length of the workout, but its intensity.

This, however, does not imply the same degree of intensity throughout the session. Most often, such workouts are divided into intervals: periods of maximum difficulty alternate with shorter “calm” periods or rest. Hence the name - high-intensity interval training. For example, instead of running all the time average speed, it is more efficient to alternate running on top speed with walking.

RESEARCH.
There have been many studies that have proven that short physical activity leads to better and faster results than long, monotonous workouts at a moderate pace. One of the founders of the theory of intensive training, Dr. Izumi Tabata, in the course of his research, divided athletes into two groups: one group exercised at maximum intensity for short periods of time, the other performed exercises at an average pace for an hour. As a result, in people from the first group, endurance increased by an average of 14%, and strength by 28%. But for those who exercised at a moderate speed, endurance increased by only 10%, and strength did not increase at all, although they practiced 4 times longer. The results of a study called the "Tabata protocol" proved that only FOUR minutes interval training high intensity can give top scores than an hour's workout. And you say 20 minutes can't be effective)

WHAT IS THE BENEFITS OF SHORT HIGH INTENSITY WORKOUTS:

1. are being burnedmorecalories. your body will continue to burn calories intensely for a long time AFTER training. Much longer than after a long, moderate-intensity workout. For example, a person weighing 70 kg spends about 320 kcal in 20 minutes of running. The same person spends about 235 kcal in 1 hour of walking.

2. Significantly save your time.This is the most obvious advantage of such training, there is no need to explain anything. Than to kill for an hour and a half in gym, devote yourself to a hobby or loved ones.

3. Mood! Agree, it is much easier to find the strength and desire to do a short workout than to set yourself up for a long, monotonous, often boring physical activity. In addition, high-intensity workouts will never bore you: you can choose different exercises and periods of time.

4. No money, no space, no equipment required. There is a wide variety of exercises own weight(weights to help everyone), for which a square meter is enough. Well, a stopwatch or timer is now built into every phone.

5. no plateau, and this point for me is perhaps the most important. A plateau is a stage of “stagnation”, when you continue to exercise, as before, and the body stops “responding”. Have any of you been going to a fitness club for a long time? At first, the results are encouraging, right? Muscles appear, fat disappears. One month, the second ... and then what? And then, most often, a plateau occurs when you train from week to week, from month to month, and appearance, strength, endurance all stand still. This will not happen if you do high-intensity training. Here you determine the speed yourself, tailoring training to your level(and no more) training. With improved endurance and increased strength, you also increase intensity, which means - always moving forward. That is why my videos are just cuts of workouts: you have to choose the speed of the session INDIVIDUALLY, based on the degree of readiness of YOUR body.

Things to keep in mind for beginners
Despite the many benefits of intensive training, it is not easy for beginners. Therefore, if you are just starting to do fitness, my advice to you is: do not drive yourself at first. If you are doing the workouts from this blog, do the exercises at your own pace and reduce the number of sets and reps. The body will tell you when it's time to increase the load. You can also alternate intense workouts with workouts specifically for beginners. Very soon you will get into shape and will be able to easily complete all the workouts from the blog in their full version in 15-20 minutes

MY PERSONAL EXPERIENCE.
As has been repeatedly said, I have tried running, and fitness clubs, and GYM's. All this quickly bored me, and therefore sooner or later there came a time when I studied without enthusiasm and special efforts. On the figure, such workouts “on the floor of the legs” were also not strongly reflected. What a joy it was to discover high-intensity training! In the 5 months that I have been training, I have almost never missed a scheduled class (and I train 6 times a week).

Only then sport becomes a part of life when it really brings pleasure. And only in this case it is possible to achieve the desired results.

(Original: fitberry.net/2010/11/13/vysokointensivnye-training/)