Title : Training in a minute as effective as an hour in the gym: Experts reveal the quick ways you can burn calories without effort
link : Training in a minute as effective as an hour in the gym: Experts reveal the quick ways you can burn calories without effort
Training in a minute as effective as an hour in the gym: Experts reveal the quick ways you can burn calories without effort
do not have the time or inclination to spend hours pounding the treadmill in the gym? Listen!
Following recent research shows that short bursts of intense exercise produce similar results to traditional training longer, femail has asked the best fitness gurus in the business share 60-second super simple workouts you can follow in his bedroom that yield the same results as long a jog.
The research, which was conducted at McMaster University revealed that 'everything possible' training totaling just 60 seconds of real hard work within a session 10 minutes can improve insulin sensitivity and cardiorespiratory fitness.
A recent study showed that short bursts of intense exercise produced similar to traditional workouts longer lasting results, so femail has asked the fitness experts to share quick and easy workouts you can do in your bedroom
Shane Collins, the founder of the gymnasium del Rey based on Highway boxing Boutique, Kobox, which Cheryl is loved by Ellie Goulding and is a big fan of this type of training.
He said: 'This study has been done several times before. The original studies really helped create the term HIIT (High Intensity Interval Training) which is so widely used today. The study was conducted because of the "lack of time" is cited as an important physical activity in adults obstacle.
"What this study tried to prove was that the development of three times a week for 12 weeks for 10 minutes, of which, one minute was on high intensity is so effective as doing 50 minutes of training, of which were 45 minutes at a moderate intensity (c.70 Max heart rate)
"the study showed that both achieved similar results. There are several reasons for this, all of which refer back to why high intensity training is so popular. "
Shane explains how adding small splashes of intensity makes it a lot of things. muscle fast twitch fibers is activated -. Which it delivers power and speed and will help you increase your performance and increase your ability to train at an intensity in the future
Shane Collins, the founder of the gymnasium del Rey based on Highway boxing Boutique, Kobox, who is loved by Cheryl and Ellie Goulding, is a big fan this type of training. It stands for high knees with shock, implying that standing with feet hip width, running in place and pulling the knees as high as you can. "Once you find the balance begin drilling hands out in front of you," he said. "This is a great cardiovascular exercise as well as a fun way to sculpt those abs'
It is believed that the greatest benefit is that the training intensity also helps your heart and lungs work better, by increasing its intensity, which is increasing its need for oxygen
"the oxygen in your bloodstream and your body needs as much of it as it can get. will maintain the intensity. the heart pumps blood around your body so the heart and lungs have to adapt to the increased need for oxygen and work more efficiently, "he said.
"In short, the addition of short rounds of the intensity of the fire safety of their internal operating systems. It's like upgrading the IOS on your phone or laptop. This It makes everything work better, faster and more efficiently. this is why you can get the same results in a much shorter period of time. "
In Kobox, these short periods of intense exercise are encouraged. Punching the air while sprinting on the spot, rounds of jumps and burpees star are de rigueur in classes - and are among the moves you can make in your living room.
One of the best three of 60 seconds Shane moves is squat jumps. "Stand with your feet apart. Keep your weight on your heels, squatting as if sitting in a chair until your knees are bent at 90 degrees. From there, try to jump in the air as high as possible. land softly and repeat, "he advises.
What the study found
Researchers at McMaster University compared sprint interval training (SIT ) with moderate intensity continuous training (MICT).
Participants in the SIT group had a 10 minute workout, including three runs of 20 second cycle 'all-out'.
The MICT training, participants performed a total of 50 minutes.
Over 12 weeks, the team found that the two training methods produced similar results.
Current guidelines recommend individual exercise for 150 minutes a week at a moderate intensity.
The new study suggests a commitment to total time of 30 minutes per week is equally effective, with only three minutes of intense exercise in general.
also favors high knees with shock, implying that standing with feet wide hip, running in place and pulling the knees as high as you can. "Once you find the balance begin drilling hands out in front of you," he said. "This is a great cardiovascular exercise as well as a fun way to sculpt those abs."
His final suggestion - and coming 'of the last high-intensity exercise. "- Is burpees" Everything works, "says Start in a standing position, drop your hands. the floor by his feet, jump feet back behind you and touch your chest to the floor. from there, jump to their feet again in his hands and jump explosively in the air. "If you are brave, try tucking your knees toward your chest as you jump, "he suggests.
Myles Hopper, personal trainer and founder of healthy company recipe box, Conscious cook, according to Collins, adding: "When combined with an effective heating and cooling, a minute of intense exercise can be effective for short time to train people.
"In terms of their ability, goals and health, working with short, sharp intervals can improve their aerobic capacity, muscle and blood glucose control."
Myles shares an effective workout that says you can make your living room in just 10 minutes with only 60 seconds of being hard work.
Myles suggests warming up by jumping rope for two minutes, followed by 20 seconds of burpees and two minutes jumping rope. Repeat this three times. Then simply cool off with one minute of jumping rope.
If you do not have a jump rope, Myles suggests warming up doing two minutes worth of star jumps or jogging in place. Then, to the intense part of training, do 20 seconds alpinists. Repeat this three times and finish cooling with a minute of star jumps.
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