And the muscles tighten and burn fat
Fitness / / March 27, 2016
new discovery of science promises significant time savings on aerobics.
Many visitors of fitness clubs does not like weight training.Yes, they know that muscle is important to tone the muscles - this slender legs, chest high and back straight, which is very, very beautiful.But time is not always enough, and the number one goal - to lose weight, here are the girls and click on aerobic classes.
However, recently scientists have found an effective way to both muscles tighten, and burn the hated fat.The concept is simple: it is necessary to minimize the time of rest between sets.And then the "wound" during your workout your metabolism will work in enhanced mode, burning fat calories for at least another day.Not understood?Then detail.Each of us has their own biological "clock".They metered heart rate at rest, respiratory rate, the rate of renewal of the skin, hair, nails, blood filtration in the liver, fat burning and energy for the benefit of others.In short, everything that is called metabolism.In thissense, someone a bit 'faster' lives, someone a little "slower".However, all exercise dramatically accelerate metabolic reactions.It would seem that this effect is temporary.In fact, the heart beat faster and you breathe hard, but how much time that everything came back to normal?Meanwhile, not all so simple.In particular, the use of fat (fat burning) is accelerated more than a day.This means that the faster you accumulated fats consumed, and those that you have eaten, "burned" before being deposited under the skin will have time.
It may be objected that, say, fat calories after weight training burns more really, but by itself, this gain may be trifling.But aerobics - is quite another matter.It "spins" exchange hoo what!With strength training, and can not be compared!There is some truth.Strength training performed with traditional 3-minute breaks between sets, give the acceleration of metabolism is twice lower than aerobics.But that's the sensation is that a break in one minute increases this figure by 1.8 times, ie,closer to the performance of aerobic session!That will allow you to tighten and the muscles and burn fat.
These techniques will help you further increase the metabolic rate after exercise.
- Combine exercises per muscle group supersets, or integrated sets trisety
- Every 3-4 weeks follow a circular exercise all muscles of the body
- Buy MP3 player (ipod) and with the help of a friend-programmercreate training for a single soundtrack of tunes in the desired rhythm
- Buy clock with usual second hand, running in circles.In such a clock to keep track of the holiday much more convenient
- Transfer training session on the morning.This will be useful in two ways.The metabolic effect of a morning workout above, and in the hall of little people - no distractions
Thus, without prejudice to the weight loss, you can throw aerobics (or reduce it to 15-20 minutes before workouts and strength traininghitch after).Instead, you'll perform strength exercises at a rapid pace, tracking minute rest between sets with a stopwatch.As a result, you get a beautiful figure and liquidate the fat deposits.
Know, weight training should be serious.It would seem that while reducing the rest they need to make it easier, but no!Weight should be such that you can overpower 8-10 reps per set, no more!
first workout will seem unbearably heavy.This is due to the fact that the high rate training causes excessive muscle accumulation of so-called "lactic acid".Your body has yet to learn how to remove this "metabolic waste" at the correct speed.However, this "habit" sooner or later.In any case, first you need a preparatory period of a month and a half.Here the train is better in two or even three days.When you get comfortable with the new technique, skip to the split workout every other day.