It's great if you train regularly, but in order to achieve impressive results, every time to disappear in the fitness club by the hour is not necessary. In half an hour the average person starts to get tired, move slower, his attention is dissipated and as a result, training is delayed and brings less benefit. It is much more reasonable to work out only 20-30 minutes, but with the maximum impact. They do not worse strengthen muscles and increase endurance. Interval training will help reduce the time cardio. A sharp increase in the load, followed by a decrease in intensity, for a short time, trains the cardiorespiratory system no worse than long tiring runs or bike rides. The only condition is that the kind of fitness that you choose in this case should really please you, researchers say. The fitness course of home training will help you stay slim.
Only then the need to make the next leap will inspire, and not scare you. The simplest interval training can be done on the street or on any cardio machine, building on the following principle. After a five-minute warm-up, move at a comfortable speed of 1-1.5 minutes, then for 30 seconds, accelerate to maximum and again return to the usual speed. Repeat several times. Intensive training can not withstand without a proper diet and drinking regimen. The diet should be enough carbohydrates and water: dehydration of only 3% for as much as 15% will reduce the level of energy.
Happy hour!
- Choose exercises that allow you to use several muscle groups at once. Instead of just lifting dumbbells to the biceps, simultaneously crouch. Include in your program becoming cravings, push-ups, a variety of attacks and presses.
- Do the exercises ... slowly. Slowly lift the weight and just as quietly lower it (you can slowly count to five, until you return to the starting position). In this case, the muscles will do a double job, and you better work them out in less time.
- Take an unstable position. Practicing on the fitball, platform or, for example, just standing on one leg, you force to activate the muscle stabilizers more actively and in the shortest time it is better to pump the entire body.
- Reduce the number of approaches by increasing the resistance or the number of repetitions. You will spend less time not only on the exercises themselves, but also on the fact that once again go from the simulator to the simulator, each time waiting for when the desired unit is available.
- From time to time, change your workouts. The body adapts to stress (and serious physical stress for it - stress) for several weeks. After that, the fitness efficiency begins to decrease. In order not to spend more time on them, change the program.
- Reduce the rest intervals between exercises and / or move at this time, performing various aerobic exercises: for example, run on the spot or jump with a skipping rope.
- Add to your training program plyometric exercises. They perfectly load the muscles, causing them to quickly stretch and as quickly contract, for example, during various jumps. Try the following. Take a pair of low obstacles (15-30 cm). Turn to them sideways, jump up, lifting your knees to your chest, and land between them. Jump back to the starting position.
Collect your 30 minutes of training. Of course, you've heard that for a good figure and health a minimum of half an hour of cardio is required per day. But who told you that you must necessarily train all 30 minutes continuously. When there is not enough time, break it into several mini fitness lessons. 10-minute training, held at a very high rate, reduce the level of triglycerides in the blood and improve metabolism even better than one 30-minute. When there is no time for a full morning run, run at a fast pace of 10 minutes, in the evening - 10 more, and in the daytime, at the office, several times, quickly climb up the stairs. If you suffer from any disease, do not begin intensive training without the consent of the doctor. Do not "add" dramatically if you are new to fitness: give yourself time to get used to the stresses. If you just start the morning jogging, you can go to serious workloads only in a month.