A set of exercises that will change you for seven minutes
Health / / December 19, 2019
Published on the website of the newspaper New York Times material caused great disputes in in semi coterie. It tells that a simple complex of 12 exercises can replace hours of training in the gym and successfully maintain a good human physical form. Moreover, to carry out this complex enough only seven minutes!
The above-mentioned article is based on a study published in American College of Sports Medicine's Health & Fitness Journal. It scientifically proved that a specially selected exercises with its own weight, made in mode HIITCan completely replace long runs and training in the gym.
Chris JordanThere is much evidence that high-intensity interval training gives the same bonuses as the long-term endurance training, but it takes much less time.
Research scientists at McMaster University in Hamilton, Ontario, and other research centers show, for example, that even a few minutes of high-intensity exercise produces molecular changes in the muscles that are comparable with a few hours of running or riding a bike.
Interval training as their name implies, require the alternation of segments of extremely intense activity with short recovery periods. The complex, which is developed by Mr. Jordan and colleagues, is carried out by 10 second pauses to rest between exercises. But other than that, this is achieved by alternating loads for different muscle groups when the following exercises for the muscles of the upper body followed by exercises for the legs and then to the press or the back. During operation, one group of muscles is another opportunity, so to speak, a few breath, making the order of the importance of exercise.
According to the recommendations of scientists, exercises should be done at a fast pace for 30 seconds each, with a pause between them for 10 seconds. load level at the same time should be approximately 8, assuming that 1 - it is quite relaxed, not strained movement, and 10 - your maximum rate.
These seven minutes should not be the most enjoyable time, definitely for you. But you definitely have fun, looking at himself in the mirror after a few months of such training.
And here is the complex in question. For your convenience we have provided him with tooltips that demonstrate how to properly perform these exercises.
But that's not all. The complex became so popular that within a short time, were created several mobile applications for its comfort performance. They prompt you the sequence of exercises, be sure runtime and rest intervals.
Price: Free
Price: Free
You successful training!