Still, the debate continues on which is more effective: cardio or strength training. Research by Leslie Willis (Mr. H. Willis), and his colleagues from Duke University have shown that exercise is the best to combine.
Of the participants, which is the cardio exercises lost more fat. But the, the people who combined cardio with weight training not only lost weight, but increase lean muscle mass.
The advantage of the combined education and training is confirmed by the study of Ho Sulin (Suleen Ho, from the University Kertina in Australia. A 12-week combined training helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength exercises are done individually.
It turns out that will have the greatest impact, you need to perform cardio and strength exercises.
The energy, and the second is to build lean muscle, and because of the oxygen debt, it will help to burn calories, not just exercise, but also after it.
It is the most energy-intensive exercise for the combined exercise. First, consider the options that you would like to make use of the equipment: barbells, dumbbells, ropes, medicine balls, and then you go on to body-weight exercises that burn fat.
The exercises with the equipment
Tracery
This practice is clearly in there. First, squats with a barbell on his chest, and then, without stopping, to make jimboy obvertitur. Move slowly, don't, you will lose speed and momentum, and you need more of a scrub, in order to push the barbell up. Therefore, the tracery is of a very hard and spend a lot of time and energy.
Tracery is well to emphasize the thighs and buttocks, shoulders and back. Also engage your abdominal muscles.
Choose a weight to perform a 10-tracery, but is here to stay, and even better, to turn it into an interval workout and you'll wish you were dead.
The double wave in the rope
In the study, Charles J. Fountaine, at the University of Minnesota at Duluth showed that the 10-minute training session with the two lines means that you can burn 111,5 calories, about two times higher than that during run-time. The experiments of the participants in a vertical wave with both hands for 15 seconds and then rest for 45 seconds. And so 10 times.
In this practice, the well-loaded with the largest muscle on the back side and the front side of the Plain, that the authority is back deltas and trapezoid. Thus, the physical activity helps to not only spend the calories, but it also loads the whole of the upper part of the body. Also the quads and the glutes, and the abs and back extensors to stabilize your body.
Try to repeat the experiment, Charles J. Fountaine, and to do 10 reps in 15 seconds. If you find it difficult, reduce the working time to 10 seconds or more. You can also perform interval training exercises with the rope as shown in the video.
Throw a ball against a wall
Throw a ball against a wall to resemble tracery. First, you go into the squat, then you need to straighten up, but instead of jimboy obvertitur to throw the ball into the wall. This exercise works the quads and glutes, shoulders, back, trapeze, and the core muscles of the body.
Throw the ball to play the game with high intensity, high load, can be scaled by increasing the weight of the ball and adjust to the height that you are going to throw away.
Do 2-3 sets of 20 to 25 times, or take a shot at interval training. For example, to 30 seconds to throw the ball, and the rest of the minute do a burpee, and so on until then, until there is a 100 shot.
The snatch of the kettlebell
In January 2010, the American Council on exercise, ACE published the results of a study that shows how many calories you can burn with kettlebell snatch.
The subjects were six to tug at 15 seconds, and then rest for 15 seconds. And so, about 20 minutes. Aerobic of the participants were burning 13.6 calories per minute, and the anaerobic and 6.6 calories per day. It turns out, at 20.2 calories per minute, and 404 calories in 20 minutes!!!
In addition to improving the calorie burning, snatch, the kettlebell is a useful tool for running back and in the legs, strengthen the wrists and grip strength. The exercise to develop endurance and speed, train coordination of movements.
To burn more calories, select the five exercises, using kettlebells, and complete three sets of 15 repetitions of each and every one of them with 30 seconds of rest in between the exercises.
Body-weight exercises
Jump rope
At the same time, jumping rope work your leg muscles, the triceps and the chest muscles. It might burn 700 to 1,000 calories per hour, depending on the intensity of the colors. 20 minutes on the jump rope of energy as 45 minutes of relaxed running.
And unlike Jogging, jumping off the stress of your knees as you land on your feet. This is an added benefit for people who are overweight.
You can start your workout with a jump rope: the jump is going to help to warm the body for the following exercises. After a joint warm-up, set a timer and jump for 45 seconds at a moderate pace, then 15 seconds of fast. Rest one minute and repeat this nine more times.
If you want to burn even more calories to learn the double-jump. Here is a good diagram to study:
- only two jumps, one double, repeat 10 times.
- the two single rooms, two double bedrooms, — 10 times.
- the two single rooms, three double rooms, 10 times and so on.
If you already know how to do a double benchmark to try out the famous Tree. First, do 50 double jumps, and sit-UPS from lying down position), and then 40, 30, 20 and 10. And all of this at once, with no rest intervals.
Also, you can vary your workouts by adding exercises with a rope.
The Burpee
High-intensity exercise with a burpee to burn 8 to 14 calories per minute. This is what makes the burpee, you can burn 280 calories in a 20-minute walk. You can also intensify this exercise by adding a jump to Box, jump the fingerboard, pull-UPS, and other variations.
Here are some of the options for training:
- The descending burpee ladder for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a one minute rest in between sets.
- 100 burpee. Do the 100 burpee rest as needed.
- In two minutes of burpee (advanced). Set a timer and do as many burpee over two minutes. Be sure not to be hit by the technology press of the Breasts and the hips on the floor, at the top, going from the face of the earth.
The Exercise "Cliffhanger"
Find the center of gravity is down, and alternately bend your knees, as if to try and get them up to my chest. "Release" is a quick, but in the pelvis, and the spine is rigidly fixed.
Physical exercise is a good pressure pumping, and muscles-the hip flexors, and on the basis of the intensity and increases calories burned. Depending on your weight, you are able to spend from 8 to 12 calories per minute.
Of course, you're not going to be able to perform a "Release" of 10 to 20 minutes at a time. Instead, combine it with other exercises in the interval training. For example, a 20-jumping, rock and mountain climbers, 10 push-ups (from the knees), 20 hops, "Jumping Jack", and 15 air squats. Perform 3-5 rounds, resting between rounds is 30 seconds.
You can also make a "Release" of the HIIT Protocol is 20 seconds of active run time and 10 seconds of rest. The number of turn — of-being.
The squat with a jump
Squats without barbells and dumbbells and it can hardly be called an effective exercises. One other thing — the squat with the jump. In this exercise, you are going to go into a squat, and come up with a jump. Because of this, the exercise becomes much more difficult, and that you have to spend more calories.
Perform three sets of 20 to 30 times. And Yes, you're not going to have time to jump in before you properly load the muscles of the legs.
How to perform the exercises without any equipment
To work out of their own body weight helping you lose weight, it has to be the most intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, then you can, of course, strengthen the muscles, but a lot of the calories will not burn.
So, doing exercises of high intensity, and better yet, take them at intervals of practice with in a certain amount of rest between sets from 10 seconds to a minute. So, you will keep your heart rate high throughout your workout and burn more calories.
Also, keep in mind that no exercise will help you lose weight, if you do not, reconsider your diet program. Combining exercise with the diet, you will very soon see the first results.