However, the debate continues on which is more effective: cardio or strength training. Research by Leslie Willis (Leslie H. Willis), and his colleagues at Duke University showed that exercise is the best to combine.
The participants who performed only cardio exercise lost more body fat. But the, the people who combined cardio with strength training, you not only lose weight but also to increase muscle mass.
The advantage of combined training is confirmed by the study of Ho Sulin (Suleen Ho) from the University Kertina in Australia. 12 weeks of combined training, and help the parties to reduce the weight and amount of body fat more efficiently than cardio or strength exercise, respectively.
As it turns out, for maximum effect, you need to perform cardio and strength exercises.
The first, and more and more power, but in the second to build up the muscles due to oxygen debt, it will also help you to burn calories, not only during training but also after it.
There is the most energy-consuming exercise for the combined exercise. First of all, look at the options that you want the equipment: barbell, dumbbells, ropes, medicine ball, and then move on to the bodyweight exercises that burn fat.
Practice with the equipment
Tracery
This practice clearly went out into the world. First, you squat with the barbell on your chest, and then, without stopping, to make an jimboy obvertitur. It moves very slowly don't: you'll lose your speed and momentum, and you'll have more undergrowth to push the barbell up. Therefore, the tracery is very hard and spent a lot of energy.
Tracery is well to point out the thighs and the buttocks, the shoulders and the arms. It is also to be included in the abdominal muscles.
Choose a weight to perform 10 of tracery, without stopping, or even better, to turn it into an interval workout and you'll wish you were dead.
Double battle rope
The Study, Charles J. Fountaine at the University of Minnesota at Duluth showed that the 10-minute workout with two ropes allows you to burn 111,5 calories — about two times higher than that of the time period. The experiment, the participants performed a vertical wave with both hands for 15 seconds, then rest 45 seconds. And so 10 times.
In the course of this exercise, and it loaded up the broadest muscle of the back and the front part of the Delta, such as the synergists are back deltas and trapezoid. In this way, the exercise routine will not only help to consume calories, but also loads the whole of the upper part of the body. It also involves the quads and the glutes, and the abs and back extensors to stabilize your body.
Try to repeat the experiment Charles J. Fountaine, and do 10 reps for 15 seconds. If it is, it is difficult to reduce the running time by 10 seconds. You can also do interval training on a variety of different exercises with the rope as shown in the video.
Throw a ball against a wall
Throw a ball against a wall-like tracery. First, I'm going to go into a squat, then you need to straighten up, but instead of a jimboy obvertitur you throw a ball at a wall. This is an exercise to work the quads and glutes, shoulders, back, trapeze, and in the centre of the muscle.
Throw the ball, you run with high intensity, and burden may be decreased with the increase of the weight of the ball, and the adjustment of the height at which you throw it.
Do a 2-3 sets of 20-25 times, or include a recording in a period of time in the program. For example, for a 30-second to throw the ball, and the rest of the minute do a burpee, so until then, until you get to 100 shots.
In the snatch the kettlebell
In January 2010, the American Council on exercise, ACE published the results of a study showing how many calories you can burn with kettlebell snatch.
The subjects performed six jerks in 15 seconds and then resting for 15 seconds. And so, for 20 minutes. The aerobic side of the participants ' burned up to 13.6 kcal per minute, anaerobic, and 6.6 kcal. It comes out to 20.2 calories per minute, and 404 kcal for 20 minutes!
In addition to the enhanced burning of calories, I grab a kettlebell is useful for the movement of the arms and legs, strengthen the wrists and grip strength. The exercise develops endurance and speed, train coordination of movements.
For you to burn more calories, select the five exercises with the kettlebells, and complete three rounds of 15 repetitions of each with 30-second breaks in between exercises.
Bodyweight exercises
Jumping rope
While jumping rope work your leg muscles, triceps, and the muscles of his chest. Exercise can burn 700 to 1000 calories per hour, depending on the severity. 20 minutes of jumping rope the energy equivalent of a 45-minute relaxed run.
Unlike Jogging, jumping, less stress on your knees as you land on two feet. It is an additional plus for people who are overweight.
You can start your workout with a jump rope: jumping in to help heat the body in the following exercises. After a joint warm-up then set the timer and jump for 45 seconds at a moderate pace, then 15 seconds — fast. Rest one minute and repeat nine more times.
If you want to burn even more calories, you learn a lot of double jumps. Here is a good diagram to study:
- two single pole, double — action 10 times;
- two single, two double, 10 times;
- two singles, three doubles 10 times, and so on.
If you already know how to do the double, the to try the famous Annie. First of all, let's do 50 double jumps, and sit-UPS (from prone position), and then to 40, 30, 20 and 10. And all of this at the time, with no rest intervals.
Also, you can diversify your workout by adding exercises with the rope.
Burpee
The high intensity of the workout with a burpee burn from 8 to 14 kcal per minute. That's what the burpee, you can burn 280 calories in 20 minutes. In addition, you can intensify the exercise by adding a jump Box, jumping fingerboard, pull-UPS, and other variations.
Here are some of the options for training:
- Descending burpee ladder for both beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a minute rest in between sets.
- 100 burpee. Do the 100 burpee, rest as much as you need.
- The two-minute burpee (advanced). Set a timer and do as many burpee over two minutes left. Make sure that you do not have to experience the technique: to touch the Chest and the hips from the floor to the top and fall to the ground.
The Exercise "Cliffhanger"
Take the emphasis lying down, and alternately bend your knees, like you are trying to get to the chest. "Cliffhanger" is fast, but the pelvis and the back are rigidly fixed.
Exercise is good press is pumping, and muscles-the hip flexors, and therefore the intensity increases the calorie consumption. Depending on the severity, you may spend from 8 to 12 kcal per minute.
Of course, you won't be able to do a "Cliffhanger" 10-20 minutes at a time. Instead, it is combined with other exercises in an interval training. For example, 20 jumping rock Climber, and 10 pushups (from the knees), 20 hops "Jumping Jack", 15 air squats. Perform 3-5 rounds, resting between rounds is 30 seconds.
You may not be able to do a "Cliffhanger" at the TABATA Protocol: 20 seconds active and 10 seconds rest. The number of rounds in it.
Squats with jumps
Squats without barbells and dumbbells, it can be a cost-effective exercise. The other thing squats by the way. In this exercise, you'll go into a squat, and come up with a single jump. Because of this, in practice, it becomes much more difficult, and you will spend more calories.
Perform three sets of 20-30 times. And Yes, you will have a very long time for you to jump out in front of you to properly the load on the muscles of the legs.
How to perform the exercises without the equipment
To the exercise by its own weight helped to lose weight, it has to be intensive and prolonged. Simply put, if you did 20 squats, then rest for five minutes, which, of course, is to strengthen the muscles of the face, but a lot of the calories you will burn.
So, do the exercises with high intensity, and better yet, to incorporate them into interval training in a certain amount of rest in-between sets by 10 seconds to a minute. So, I will keep the heart rate high throughout the workout and burn more calories.
Also, remember that no one workout is not going to help you to lose weight, if you do not reconsider your diet. Combined with exercise, diet, and very soon you will see the first results.