15-minute exercise without equipment, which will prolong your life for at least 3 years

Moderate and regular exercise help to keep the body in good condition, cheer up, help get rid of stress and live a long and happy life. But most people in the standard work schedule for regular exercise just not enough time. Someone really busy, someone just lazy, and instead of regular exercise is a regular excuse - a way out for both groups could be found, and, most of all, it is common.

Today, we want to offer you the options of training without a visit to sports clubs, which require only 10-15 minutes to spare in the day.

If we compare the number of caloriesThat are burned in an hour of standard types of sporting activity, with a calorie favorite treats, classes sports and really turn into a waste of time, since, in order to get rid of one with sandwich peanut butterYou have an hour to walk or ride a bike, and three slices of pizza have to pay for an hour of aerobics or swimming. The price of one Big Mac - an hour of jogging or playing basketball. But if the goal - not to lose weight and become more physically active and healthy and live a long and eventful life, then exercise acquire a whole new meaning.

For example, if you are 40 years old and you want to live longer than 3 years, you have to pay for physical activity 15 minutes a day from today until your 65th birthday. If you add up all the time, it turns out that sport you will spend about half the year, and the bottom line you will have 2.5 extra life. Shows the average figures obtained as a result of complex calculations, just to show the relationship between life expectancy and moderate sports.

And now we go to the most interesting part - the program "fitness ladder."

What is the fitness ladder

Fitness ladder - is a program of 48 steps, each step represents a certain number of repetitions of five exercises. The first 15 steps - introductory credit, and are more lightweight versions of the next level, which occupies 16 th to 48 th step. Exercise need to perform every day, duration of classes - from 10 to 15 minutes.

The rate of passage of the steps depends on your initial fitness level. You can speed up or slow down the contrary, depending on the state of health, but you need to deal with every day (except illness). The step is passed, when you perform all the exercises without difficulty. For a start you can try to allocate for 1 week at each stage.

introductory level

As I said, the introductory rate is made up of 15 stages. Let's look at them in more detail.

The slopes. This is the most standard and simple slopes! Stand up straight, feet shoulder width apart, arms raised above his head. Lean forward, trying to reach with your fingertips to toes. Return to the starting position and perform the specified number of slopes.

Press. Lie on your back, legs bent at the knees, arms extended along the body. Raise your head and shoulders up so that you can see your heels. Then slowly return to starting position. Repeat the specified number of times. This exercise is to the upper press, in which you lift only the upper part of the body, leaving your lower back pressed to the floor.

Foot lifting. Lie face down on the floor, feet shoulder width apart, hands tucked under the hips. Bend the left leg at the knee and lift it above the floor at the same time with the rise of the head. Gently return to the starting position and repeat the same with the other leg. Repeat the specified number of times. During "once" considered lifting both legs.

I tried to do this exercise. I do not know exactly what the author had in mind the original, but the head must be raised together with the upper part of the body. That is, you do not just turn up their head up, and try to lift shoulders off the floor.

Push ups. Push for an introductory level - a push from his knees. That is, all the same way as the standard pushups, not only rest against your feet on the floor and knees. During the push-ups should not be sagging in the lumbar spine, the pelvis is not bulged back, stomach in.

Running and jumping. This peculiar intervals, which is offered in a light jogging pace and 7 jumps up with divorces hands and feet to the sides every 75 steps.

introductory level

• Step 1:
  slopes - 2, press - 3, leg lift - 4, push - 2 steps - 105 (1 approach of hops remaining number of steps after jumping - 30).
• Stage 2:
  slopes - 3, press - 4, leg lifting - 5, push - 3 steps - 140 (1 approach of hops remaining number of steps after jumping - 65).
• Stage 3:
  20 slopes - 4, press - 6, foot lifting - 6, push - 3 steps - 170 (2 sets of hops remaining number of steps after jumping - 20).
• Step 4:
  slopes - 6, the press - 7, leg lifting - 8, push - 4, steps - 200 (2 sets of hops remaining number of steps after jumping - 50).
• Step 5:
  slopes - 7, press - 9, leg lifting - 9, push - 5 steps - 225 (3 sets of hops remaining number of steps after jumping - 0).
• Step 6: slopes - 8, press - 10 feet rise - 10, push - 6 steps - 255 (3 sets of hops remaining number of steps after jumping - 30).
• Step 7:
  slopes - 10, Press - 11, leg lift - 12, push - 7, the steps - 280 (3 sets of hops remaining number of steps after jumping - 55).
• Step 8:
  slopes - 12, Press - 13, leg lift - 14, push - 8, the steps - 305 (4 sets of hops remaining number of steps after jumping - 5).
• Step 9:
  slopes - 14, Press - 15, leg lift - 16, push - 9, steps - 325 (4 sets of hops remaining number of steps after jumping - 25).
• Step 10:
  slopes - 16, Press - 16 feet rise - 18, push - 11, steps - 350 (4 sets of hops remaining number of steps after jumping - 50).
• Step 11:
  slopes - 18, Press - 18 feet rise - 20, push - 12, steps - 370 (4 sets of hops remaining number of steps after jumping - 70).
• Step 12:
  slopes - 20, Press - 20 feet rise - 22, push - 13, steps - 390 (5 sets of hops remaining number of steps after jumping - 15).
• Step 13:
  slopes - 23, Press - 21, leg lift - 25, push - 15, steps - 405 (5 sets of hops remaining number of steps after jumping - 30).
• Step 14:
  slopes - 25, Press - 23, leg lift - 27, push - 16, steps - 425 (5 sets of hops remaining number of steps after jumping - 50).
• Step 15:
  slopes - 28, Press - 25, leg lift - 30, push - 18, steps - 440 (5 sets of hops remaining number of steps after jumping - 65).

base level

After the first fifteen stages begins from the ground level more complex exercises.

The slopes. Stand up straight, feet shoulder width apart, stretch your arms up and follow the slope, trying to get to the floor between his legs. Then, in this position, gently bounce just a couple of centimeters, and return to starting position.

Press. Lie on your back, pull your hands along the body, bend your legs at the knees and place feet flat on the floor. Perform a full lifting body (you have to sit completely) without taking your feet off the floor and did not help himself with his hands and neck. You have to imagine that you clamp chin tennis ball. If you press kits to the neck, the day will feel delayed onset muscle soreness in the neck, and not in the press;)

Foot lifting. Lie on your stomach with your feet shoulder width apart, palms put under your hips. Raise both legs at the same time, trying to make so that the hips come off the palms. Along with the legs lift up his head together with the shoulders. Gently return to starting position and repeat the specified number of times.

Push ups. After the initial level and push-ups with the knees, it's time to go to the most standard push-ups with socks.

Running and jumping. It differs from the first embodiment only in the number of hops - now they will not be 7 and 10.

The main level:

• Step 16:
  slopes - 14, Press - 10 feet rise - 12, push - 9, steps - 340 (4 sets of hops remaining number of steps after jumping - 40).
• Step 17:
  slopes - 15, Press - 11, leg lift - 14, push - 10, steps - 355 (4 sets of hops remaining number of steps after jumping - 55).
• Step 18:
  slopes - 16, Press - 12 feet rise - 16, push - 11, steps - 375 (5 sets of hops remaining number of steps after jumping - 0).
• Step 19:
  slopes - 18, Press - 13, leg lift - 17, push - 12, steps - 390 (5 sets of hops remaining number of steps after jumping - 15).
• Step 20:
  slopes - 19, Press - 14, leg lift - 19, push - 13, steps - 405 (5 sets of hops remaining number of steps after jumping - 30).
• Step 21:
  slopes - 21, Press - 15, leg lift - 21, push - 14, steps - 420 (5 sets of hops remaining number of steps after jumping - 45).
• Step 22:
  slopes - 22, Press - 16, leg lift - 23, push - 15, steps - 435 (5 sets of hops remaining number of steps after jumping - 60).
• Step 23:
  slopes - 24, Press - 17, leg lift - 25, push - 16, steps - 445 (5 sets of hops remaining number of steps after jumping - 70).
• Step 24:
  slopes - 25, Press - 18, leg lift - 27, push - 17, steps - 460 (6 approaches of hops remaining number of steps after jumping - 10).
• Step 25:
  slopes - 27, Press - 20 feet rise - 29, push - 18, steps - 470 (6 approaches of hops remaining number of steps after jumping - 20).
• Step 26:
  slopes - 29, Press - 21, leg lift - 31, push - 19, steps - 480 (6 sets of hops remaining number of steps after jumping - 30).
• Step 27:
  slopes - 31, Press - 23, leg lift - 33, push - 20, steps - 490 (6 approaches of hops remaining number of steps after jumping - 40).
• Step 28:
  slopes - 33, Press - 24, leg lift - 38, push - 21, steps - 500 (6 sets of hops remaining number of steps after jumping - 50).
• Step 29:
  slopes - 34, Press - 26, leg lift - 38, push - 22, steps - 510 (6 approaches of hops remaining number of steps after jumping - 60).
• Step 30:
  slopes - 36, Press - 28, leg lift - 40, push - 23, steps - 515 (6 approaches of hops remaining number of steps after jumping - 65).
• Step 31:
  slopes - 38, Press - 29, leg lift - 43, push - 24, steps - 525 (7 approaches of hops remaining number of steps after jumping - 0).
• Step 32:
  slopes - 40, Press - 31, leg lift - 45, push - 25, steps - 530 (7 approaches of hops remaining number of steps after jumping - 5).
• Step 33:
  slopes - 43, Press - 33, leg lift - 48, push - 26, steps - 535 (7 approaches of hops remaining number of steps after jumping - 10).
• Step 34:
  slopes - 45, Press - 35, leg lift - 51, push - 27, steps - 540 (7 approaches of hops remaining number of steps after jumping - 15).
• Step 35:
  slopes - 47, Press - 37, leg lift - 54, push - 28, steps - 540 (7 approaches of hops remaining number of steps after jumping - 15).
• Step 36:
  slopes - 49, Press - 39, leg lift - 56, push - 29, steps - 545 (7 approaches of hops remaining number of steps after jumping - 20).
• Step 37:
  slopes - 51, Press - 40, leg lift - 59, push - 30, steps - 545 (7 approaches of hops remaining number of steps after jumping - 20).
• Step 38:
  slopes - 54, Press - 43, leg lift - 62, push - 31, steps - 545 (7 approaches of hops remaining number of steps after jumping - 20).
• Step 39:
  slopes - 56, Press - 46, leg lift - 54, push - 32, steps - 550 (7 approaches of hops remaining number of steps after jumping - 25).
• Step 40:
  slopes - 59, Press - 48, leg lift - 68, push - 33, steps - 555 (7 approaches of hops remaining number of steps after jumping - 30).
• Step 41:
  slopes - 61, Press - 50, leg lift - 72, push - 34, steps - 555 (7 approaches of hops remaining number of steps after jumping - 30).
• Step 42:
  slopes - 64, Press - 53 feet rise - 75, push - 35, steps - 555 (7 approaches of hops remaining number of steps after jumping - 30).
• Step 43:
  slopes - 66, Press - 55, leg lift - 78, push - 36, steps - 560 (7 approaches of hops remaining number of steps after jumping - 35).
• Step 44:
  slopes - 69, Press - 58, leg lift - 81, push - 37, steps - 560 (7 approaches of hops remaining number of steps after jumping - 35).
• Step 45:
  slopes - 72, Press - 61 feet rise - 85, push - 38, steps - 560 (7 approaches of hops remaining number of steps after jumping - 35).
• Step 46:
  slopes - 74, Press - 64, leg lift - 88, push - 39, steps - 575 (7 approaches of hops remaining number of steps after jumping - 50).
• Step 47:
  slopes - 77, Press - 66, leg lift - 92, push - 40, steps - 575 (7 approaches of hops remaining number of steps after jumping - 50).
• Step 48:
  slopes - 80, Press - 69, leg lift - 96, push - 41, steps - 575 (7 approaches of hops remaining number of steps after jumping - 50).

The beauty of this approach is that you can do in this system anywhere and anytime.

If you get sick, the classes should be postponed, and after full recovery from the start of the stage at which you left off.

It's hard to say how much it is heavy and what the results will be, but it's worth it, because it's only 10-15 minutes a day.