Nevertheless, the debate continues on which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis) and his colleagues from Duke University showed that exercise is the best to combine.
Participants who performed only cardio exercises lost more fat. But the people who combined cardio with strength training, not only lost weight, but gained muscle mass.
The advantage of combined training is confirmed by the studies of Ho Sulin (Suleen Ho) from 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 in order to get the maximum effect you need to perform cardio and strength exercises.
The first more energy, but the other build your muscles, and because of the oxygen debt will help to burn calories, not only on training, but also after it.
It is the most energy-intensive exercise for the combined exercise. First you need to consider the options that you want to use the equipment: barbell, dumbbells, ropes, medicine ball, and then move on to the body weight exercises that burn fat.
Exercises with equipment
Tracery
This exercise clearly came up in the underworld. First you squat with the barbell on the chest, and then, without stopping, do jimboy obvertitur. Go slowly don't: you will lose speed, and speed and you need more undergrowth to push the barbell up. Therefore, the tracery is very hard and uses a lot of energy.
Tracery is well to emphasize the thighs and buttocks, shoulders and back. Also engage the abdominal muscles.
Choose a weight to perform 10 tracery without stopping, and even better — turn them into an interval workout and you'll wish you were dead.
Double wave rope
The study Charles J. Bruce at the University of Minnesota at Duluth showed that the 10-minute workout with two rope allows you to burn 111,5 calories — approximately two times more than during driving. Experiment participants performed a vertical wave with two hands in 15 seconds and then rest 45 seconds. And so 10 times.
During this exercise, well laid-widest muscle on the back and the front of the Delta, as synergists is back deltas and trapezoid. Thus exercise not only helps to spend calories, but also loads the entire top of the body. Also involves the quads, and glutes and abs and back extensors to stabilize the body.
Try to repeat the experiment Charles J. Bruce and do 10 reps in 15 seconds. If it is difficult, reduce the working time to 10 seconds. You can also do interval training exercises with the rope shown in the video.
Throw the ball against the wall
Throw the ball against the wall similar to tracery. First, go into the squat, then you need to straighten up, but instead jimboy obvertitur throw the ball in the wall. This exercise is to work the quads, glutes, shoulders, back, trapeze, and core muscles.
Throws the ball to perform with a high intensity and load, can be reduced by increasing the weight on the ball and adjust the height as you throw.
Do 2-3 sets of 20-25 times, or taking pictures in 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 is 100 shots.
The snatch 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.
Subjects performed six jerks in 15 seconds and then rest for 15 seconds. And then 20 minutes. Aerobics of the participants burned 13.6 kcal per minute, and anaerobic and 6.6 kcal. It turns out of 20.2 calories per minute and 404 kcal for 20 minutes!
In addition to increased calorie burning, the snatch 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 of them with 30-second breaks between exercises.
Body weight exercises
Jump rope
While the jump rope, leg muscles, triceps and chest muscles. Training can burn 700 to 1000 calories per hour, depending on intensity. 20 minutes of jumping rope energy equal to 45 minute relaxed run.
In contrast to Jogging, jumping less stress your knees when you land on both feet. It is an added plus for people who are overweight.
You can start to train with jump ropes: jump will help warm 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 — fast. Rest a minute and repeat nine times.
If you want to burn even more calories, learn the double jump. Here is a good diagram to study:
- two single jump, a double — repeat 10 times.
- two single beds, two double 10 times.
- two singles, three doubles 10 times, and so on.
If you already know how to do a double yardstick to try the famous Annie. First, do 50 double jumps and sit-UPS (from lying position), then on 40, 30, 20 and 10. And all this at a time without rest intervals.
Also you can vary your workout by adding exercises with a rope.
Burpee
High-intensity exercise with the burpee burn from 8 to 14 kcal per minute. It is, which makes the burpee, you can burn 280 calories in 20 minutes. You can also intensify the exercise by adding a jump to Boxing, jump fingerboards, pull-UPS and other variations.
Here are a few options for training:
- Descending burpee ladder for 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 is necessary.
- Two minutes burpee (advanced). Set a timer and do as many burpee over two minutes. Make sure not to suffer technique: press on the Breasts and the hips of the floor, at the top comes out of the earth.
Exercise "Cliffhanger"
Take the focus lying down and alternately bend your knees, like you are trying to get them to your chest. "Cliffhanger" is fast, but the pelvis and the back are rigidly attached.
Training is good press is pumping, and muscles-hip flexors, and because of the intensity increases the calorie consumption. Depending on the weight you can use from 8 to 12 kcal per minute.
Of course, you will not be able to perform a "Cliffhanger" 10-20 minutes at a time. Instead, you can combine it with other exercises in interval training. For example, 20 jumping rock Climber, 10 pushups (from the knees), 20 hops "Jumping Jack", 15 air squats. Perform 3-5 rounds, rest between rounds is 30 seconds.
You can also do a "Cliffhanger" on the TABATA Protocol: 20 seconds active run 10 seconds of rest. The number of rounds to be.
Squats with jumps
Squats without barbells and dumbbells can hardly be called effective exercises. Another thing — the squat with the jump. In this exercise, you can go into a squat, and come up with a jump. Because of this, the exercise gets harder, and you use more calories.
Perform three sets of 20-30 times. And Yes, you will not have very long to jump before you correct strain of the muscles in the legs.
How to perform the exercises without the equipment
To train with their own weight helped to lose weight, it must be intense and prolonged. Simply put, if you do 20 squats and then rest for five minutes, you, of course, strengthen the muscles, but a lot of the calories will not burn.
So do you do exercises with high intensity, and better yet, you can include them in interval training with a certain amount of rest between sets from 10 seconds to one minute. So you keep your heart rate high throughout the workout and burn more calories.
Also remember that no exercise will not help to lose weight, if you do not reconsider your diet. Combine exercise with a diet, and you will soon see the first results.