During the first months of the new year, a trip to the local gym often means long lines at the juice bar, clamoring for the treadmills, not the free seats in the house. With all the enthusiasm for health, one might expect to meet all your goals, but you May not be surprised. According to the International Health Racquet and Sports Club Association, 68% of all gym memberships are bought in January, but only 20% of those memberships are used regularly after February Why? Study participants reported that boredom and frustration are two main reasons for not attending.
As a personal trainer, I have many clients who have come to me, after experiencing a steady drop-off in progress - despite several hours of exercise a day - after the first month. If this sounds like you, it is important to understand that exercise is not about quantity, but the intensity. The human body will naturally adapt to any condition, which eventually results in fewer calories for the same amount of effort.
to get over this obstacle, it is important to keep the body guessing, which often change reps, sets, and exercise, but always maintaining a high level intenziteta.Prva thing I do with my clients, many of which are used for long walking on the treadmill, the shortening of rest between exercises, resulting in less wasted moments and generally better results.
Instead of spending 45 minutes on the treadmill at a steady pace, studies show that 20 minutes of interval training - including a brief run at a pace that increases your heart rate to 80-90% of maximum capacity, followed by a steady pace that allows you heart rate return to normal - it helps to efficiently burn the carbohydrates and fats. Even after you are done, it is not uncommon for your metabolism stays elevated for several hours -. Resulting in sustained fat loss
for weight training, this same approach can be applied training multiple muscle groups per workout with high repetitions (12-15), and shorter rest periods (60-120 seconds). Interval training pushes the body's limits, so it is important to wait at least 24-48 hours between each workout.
interval training has been adopted by many athletes to boost muscle endurance and performance enhancing training, aerobic and anaerobic systems. Anaerobic means without oxygen, and during periods of intense exercise, this system uses carbohydrates stored in muscle (glycogen) for fuel. After the exercise is completed, the body goes into "oxygen debt", as the lungs and heart work harder to recover. This causes the cardiovascular system - or systems that use idle -. Burn more calories overall
According to the American College of Sports Medicine, short bursts of high intensity exercise is far more effective in burning fat and total calories but more repetitive exercises. One example of this can be seen by comparing the training of sprinters to marathon runners. While undoubtedly the marathon runners to run longer distances, their bodies tend to hold more fat than muscle relatively sprinters - who run shorter distances at higher intensities. This is due to differences in muscle tissue that burns fat and creates forcing the body to adapt to different conditions.
But I do not need to be a world-class athlete to use. The intensity can be applied to almost any target based on the following guidelines:
Cardio
1) Warm up with 5-10 minutes of slow, steady walking on a treadmill or elliptical.
2) cardio intervals should last between 30-120 seconds after the rest of equal length.
3) Bring your heart rate down to around 100-120 beats per minute during rest intervals.
4) To improve, increase intensity or duration of the interval, but not both at the same time
5) Allow between 24-48 hours between each session
Strength Training:
1) Stretch before training.
2) Each workout should include exercises that work the upper and lower body.
3) Choose exercises that work multiple muscle groups (such as squats, bench press, dead lifts and pushups ).
4) Choose a relatively large amount of sets (15-20) of 12-20 reps each.
5) holiday should last 90 to 120 seconds.
6) exercise should last no longer than 45 minutes to an hour, and should only be done 2-3 times a week.
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