Until now there has not been a debate about whether it is more effective: cardio or strength training. The study of leslie willis (Leslie H. Willis) and his colleagues at duke University showed that exercise is better to combine.
Participants who comply with only cardiovascular exercise, lost more fat. But the people, supplemented cardio with weight resistance training, you not only lose weight, but and have increased muscle mass.
The combined benefit of training stated in the study Sulin ho (Suleen Ho) of the university Kertina in australia. 12 weeks of combined training have helped subjects to reduce the weight and the amount of fat in the body effective than cardio or weight exercises separately.
It turns out that for maximum effect it is necessary to make and cardio and strengthening exercises.
The first more energy, but the second pump to the muscles and for the account of the oxygen debt help you burn calories, not only in training, but also after it.
There are more energíae the exercise of the combination of training. First lets look at the options that you want to the team: bar, weights, ropes, printed the ball, and then move on to the exercises with your own weight, that burn fat.
Exercises with the computer
Tracery
This is an exercise in clearly invented in hell. First squat with the bar on the chest, and then, without stopping, by jimboy obvertitur. Move slowly, you can't: you lose the speed and the inertia, and you need an extra help undergrowth to push the bar up. Therefore, the tracery are carried out intensively and spend the sea of energy.
Tracery well loaded the thighs and the buttocks, the shoulders and back. Also in the work that involve the muscles of the press.
Choose the type of weight, in order to comply with 10 tracery, non-stop, or better yet, include it in the interval of the training, and you'll regret being born to the light.
Double wave rope
The study of Charles J. Carter of the University of minnesota in Duluth revealed that 10 min of training with two ropes allows you to burn of 111.5 kcal approximately two times more than during the race. The participants of the experiment to meet the vertical of the wave with both hands for 15 seconds and then resting for 45 seconds. And so 10 times.
During this exercise, well load even huge muscles of the back and the front of the delta, as synergists act deltoids and trapezius. Therefore, exercise not only helps to lose calories, but well load across the upper part of the body. Also in the work involved quads, and buttocks, and the press and the extensors of the back stabilize the body.
Try to repeat the experiment Charles J. Carter and do 10 sets of 15 seconds. If difficult, reduce the working time of up to 10 seconds. It can also be interval training of different exercises with a rope, which appear in the video.
The launches of the ball in the wall
The launches of the ball in the wall reminiscent of tracery. First, it focuses on squat, then you must straighten it, but instead of jimboy obvertitur throws the ball against the wall. This exercise works the quads and the buttocks, the shoulders, the back, the trapezius and the muscles of the cortex.
The release of the ball must meet with the high intensity and workload can be change of scale, by increasing the weight of the ball and the regulation of the height of the throw.
Then 2-3 approach to 20-25 times or turn on the strip on the interval training. For example, 30 seconds, throw the ball, and the rest of minutes to do the burpee, and so on, until no spot 100 pitches.
The pull of the kettlebell
In January 2010, the American council on exercise ACE has published the results of a study that shows the amount of calories you can burn with the momentum of the kettlebell.
The subjects met six pulls of 15 seconds and then resting for 15 seconds. And so 20 minutes. Aerobic by the participants burned by 13.6 kcal per minute, and the anaerobic — to 6.6 kcal. It is 20,2 kcal per minute and 404 kcal 20 minutes!
In addition to the intensification of the burning of calories, the pull of the kettlebell is useful for pumping the back and the legs, strengthening the wrist and grip strength. The exercise develops endurance and speed, exercising the coordination of movements.
To burn more calories, select the five exercises with weights and follow the three rounds of 15 repetitions of each with 30 seconds breaks between exercises.
Exercises with the own weight
Jump rope
At the time of jump rope work the muscles of the legs, triceps and pectoral muscles. The exercise can burn between 700 to 1 000 kcal per hour depending on the intensity. 20 minutes of jump rope of the consumption of energy equal to 45 minutes of quiet out of the race.
Unlike running, jumping less load on the knees, since you land on both legs. This is an additional advantage for the people with excess of weight.
You can start your workout with jump ropes: jumping help to well, warm up the body for the following exercises. After the joint of heating set the timer and jump for 45 seconds, on average, the pace, and then 15 seconds in speed. Rest a minute and repeat nine times.
If you want to burn more calories, and you learn to double jump. Here is a good flow diagram for the learning:
- two simple jump, a double — repeat 10 times;
- two singles, two doubles — 10 times;
- two singles, three doubles — 10 more and so on.
If you already know how to perform double, try the famous point of reference annie. First do 50 double jumps and downs of the body (from the lying down position), then 40, 30, 20 and 10. And all of this at the time and no breaks.
You can also add variety to your workouts, the addition of other exercises with a rope.
Burpee
High intensity workout with the burpee burns from 8 to 14 kcal per minute. That is to say, making the burpee, you can burn 280 kcal per 20 minutes. You can also complicate the exercise, the addition of jumps in boxing, a jump from the vulture, reaffirm, and other variations.
Here are some of the options for training:
- A ladder of burpee for the beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with the rest of one minute between each set.
- 100 burpee. Follow 100 burpee, rest, as needed.
- Two minutes burpee (for advanced). Set the timer and do more burpee for two minutes. Make sure that you do not put in danger the technique: touch the chest and hips off the floor, at the highest point of the jump of the earth.
The Exercise "Climber"
Take the emphasis lying down and alternately flexes to the knees as if trying to pull them up to the chest. "Climber" is fast, but the pelvis and back to hard-coded.
The exercise leads the press and the flexor muscles of the hip, while the intensity is increased consumption of calories. Depending on the weight that can go from 8 to 12 kcal per minute.
Of course, you will not be able to perform "Climber" of 10 to 20 consecutive minutes. Instead, combined with other exercises in an interval workout. For example, the 20 jumps "Climber", 10 push-ups (with knees), 20 hops "Jumping jack", the 15th aircraft of squats. Follow 3-5 laps, the rest in between companies — 30 seconds.
You can also make a "Climber" protocol of TABATA: 20 seconds active, 10 seconds of rest. The number of circles of well-being.
Squats with jumps
Squats without the bar or the dumbbells it is difficult to call effective exercises. Another thing — squats with jumps. In this workout focuses on squat, and up goes with jumping. Thanks to this, the exercise becomes much more intense, and you will expend more calories.
Follow an approach of three between 20 and 30 times. And yes, you won't have much time to jump, before you load the muscles of the legs.
As you perform the exercises without a computer
For the exercise of his own weight and helped to lose weight, you must be intense and of long duration. In a nutshell, if you do 20 squats, then rest five minutes, you, of course, strengthen the muscles, but a lot of calories do not burn.
Therefore, perform high-intensity exercise, or better yet, you should include it in the interval training with a certain amount of rest between sets of 10 seconds to a minute. So you save the high pulse rate throughout the workout, and burn more calories.
In addition, remember that there are a workout will not help you to lose weight, if you do not check your diet. Combine the exercise with diet, and very soon you will see the first results.