Still, the debate continues about which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis) and his colleagues from Duke University showed that exercise is better for combine.
The Participants who performed only cardio exercises lost more fat. But the people who combined cardio with strength training, not only lost weight, but the increased muscle mass.
The advantage of combining the training is confirmed by the study of Ho Sulin (Suleen Ho) of the University Kertina in Australia. 12 weeks of combined training helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength exercises individually.
It turns out that for maximum effect you need to perform cardio and strength exercises.
The first more energy, but the second to build muscles and, because of the oxygen debt helps to burn calories, not only in training, but also after.
There are more energy-consuming exercise for the combined exercise. The first, to consider the options that you want equipment: barbell, dumbbells, ropes, medicine ball, and then move on to the bodyweight exercises that burn fat.
Exercises with equipment
Strokes
This exercise clearly came up in the underworld. First of all, with a bar on his chest, and then, without pausing, do jimboy obvertitur. Move slowly don't: you lose speed and momentum and you need more undergrowth to press the bar up. Therefore, the strokes are very hard and spend a lot of energy.
Strokes is well-highlighting the thighs and buttocks, shoulders and back. Also engage the abdominal muscles.
Choose a weight to perform 10 strokes without stopping, and even better — to turn it into an interval workout and you wish you were dead.
Double wave rope
The study of Charles J. Fountaine at the University of Minnesota at Duluth showed that 10 minutes of training with two ropes allows you to burn 111,5 calories — approximately two times more than during the race. Experiment participants perform a vertical wave with both hands for 15 seconds, and then rest 45 seconds. And so, more than 10 times.
During this exercise, well loaded broadest muscles of the back and front of the Delta, such as the synergists are back deltas and trapezoid. Therefore, exercise not only helps to spend calories, but also loads the entire upper part of the body. It also involves the quads and glutes and abs and the back extenders to stabilize the body.
Try to repeat the experiment, Charles J. Fountaine and do 10 repetitions of 15 seconds. If difficult, reduce the working time to 10 seconds. You can also do interval training of different exercises with the rope as shown in the video.
Throw the ball against the wall
Throw the ball against the wall is akin to the strokes. First you have to go to the squat, then you need to straighten out, but instead jimboy obvertitur to throw the ball to the wall. This exercise works the quads and glutes, shoulders, back, trapeze and core muscles.
Throws the ball to perform with great intensity and load can be reduced by increasing the weight of the ball, and the adjustment of the height to which you throw.
Do 2-3 groups of 20-25 times or the inclusion of features in the interval training. For example, 30 seconds to throw the ball, and the rest of the minute do a burpee, and so until then, until there are 100 shots.
The fragment of the kettlebell
In January 2010, the American Council on exercise ACE published the results of a study that shows how many calories you can burn with kettlebell snatch.
The subjects performed six jerks in 15 seconds and then rest for 15 seconds. And so 20 minutes. Aerobics by the participants burned to 13.6 kcal per minute, and anaerobic and 6.6 kcal. It is d'20.2 calories per minute and 404 kcal for 20 minutes!
In addition to enhanced burning of calories, the fragment of the kettlebell is useful for flow back and legs, strengthen the wrists and grip strength. Exercise develops endurance and speed, train coordination of movements.
To burn more calories, select five exercises with kettlebells and complete three rounds of 15 repetitions of each with 30 seconds breaks between exercises.
The body weight exercises
Jumping rope
While jumping rope work the muscles of the leg, triceps and chest muscles. Exercise can burn 700 to 1,000 calories per hour depending on the intensity. 20 minutes of jumping rope of energy equal to 45 minutes relaxed run.
Unlike Running, jumping less stress your knees as you land on two feet. Is a plus additional for people who are overweight.
You can begin your training with skipping ropes: jump will help you to warm up the body for the following exercises. After a joint warm-up set a timer and jump for 45 seconds at a moderate pace, then 15 seconds speed. Rest one minute and repeat nine more times.
If you want to burn even more calories, learn double jumps. Here is a good outline for the study:
- two single jump, a double repeat 10 times;
- two single bedrooms, two double rooms, 10 times;
- two single bedrooms, three double rooms, 10 times and so on.
If you already know how to make a double reference to try the famous Annie. First, do 50 double jumps and sit-UPS (from prone position), then, in the 40, 30, 20 and 10. And all this in a time without the rest of the intervals.
You can also diversify your workout by adding exercises with a rope.
Burpee
High-intensity training with burpee burn from 8 to 14 kcal / minute. That is to say, doing the burpee, you can burn 280 calories in 20 minutes. You can also intensify the exercise by adding a jump of Boxing, jumping fingerboard, pull-UPS and other variations.
Here are a few options for workouts:
- Descending burpee ladder for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a minute of rest between sets.
- 100 burpee. Do the 100 burpee, rest when needed.
- Two minutes burpee (advanced). Set a timer and not as many burpee over two minutes. Make sure you don't suffer technique: touching the Breasts and hips of the floor, to the top out of the ground.
The Exercise "Cliff-Hanger"
Take the emphasis lying down, and alternatively bend your knees, as if trying to reach the chest. "Cliff-hanger" is fast, but the pelvis and the back are rigidly fixed.
The exercise is good press is pumping and the muscles-flexors of the hip, and because of the intensity increases the consumption of calories. According to the weight which can go from 8 to 12 kcal / minute.
Of course, you will not be able to perform a "cliff-hanger" to 10-20 minutes at a time. On the other hand, combine it with other exercises in the interval training. For example, 20 jumping rock Climber, 10 pushups (knees), 20 hops "Jumping Jack", 15 air squats. Perform 3 to 5 rounds, the rest between rounds is 30 seconds.
Can also be made "cliff-hanger" in the TABATA Protocol: 20 seconds active run 10 seconds of rest. Number of laps — to-be.
Squats with jumps
Squats without barbells and dumbbells can hardly be called effective exercises. Another thing squats with jumps. In this exercise, you have to go to a squat, and come out with a jump. For this reason, the exercise becomes much more difficult and you spend more calories.
Perform three sets of 20-30 times. And Yes, you will not have much time to jump before properly loading the muscles of the legs.
How to perform the exercises without equipment
To exercise with its own weight, it help you lose weight, it must be intense and prolonged. In a nutshell, if you do 20 squats and then rest for five minutes, which, of course, strengthen the muscles, but a lot of calories that not burn.
By doing the exercises of high intensity, and better yet, include them in the interval training with a certain amount of rest between sets of 10 seconds to a minute. So keeping the heart rate elevated throughout the workout and burn more calories.
Also, remember that no one workout will not help to lose weight, if you do not reconsider your diet. Combine exercise with a diet, and very soon see the first results.