Fell, wrung out: 18 intense workouts on YouTube
Text: Ksyusha Murlykina
If you like to jump, run, and in the break, do not mind falling, wring out, so in the finals of the class, the language hangs somewhere around the shoulder - this material is for you. Today we are talking about intense training, involving the implementation of short, but enhanced sets with minimal rest between them. Such exercises can quickly reduce the percentage of body fat (if you strive for this), develop endurance and strengthen the cardiovascular system.
The main advantage of such workouts is that they accelerate metabolism: despite the smaller amount of exercise and time spent on the session in general, the number of calories burned during intensive training is higher compared to regular training, and the process of fat loss is actively continued in the post-training period. Simply put, you can take a shower after class and enjoy a well-deserved breakfast, and the body will continue to burn calories. It sounds like a fairy tale, but here you need to be careful - take into account the peculiarities of your body and your health. So, some types of intensive training (for example, Tabata and HIIT) are performed at the closest possible to the maximum permissible pulse. In general, do not forget, according to tradition, before you take on a new training program, consult with your doctor.
HIIT
It is believed that the first coach to apply the technique of high-intensity interval training (HIIT), was Briton Peter Coe, who trained his son, Sebastian, a two-time Olympic champion in middle-distance running. Peter Coeh proposed to combine 200 meters of intense running with a 30-second rest before each interval.
For high-intensity interval training, no special sports equipment is needed, while performing exercises the maximum weight of your own body is involved. It is important to ensure that the number of exercises performed in each round and the load are approximately the same. It is better to save energy at the beginning of the training in order not to reduce the efficiency closer to its end.
Tabata
Tabata is a training system that consists of very short, but very intense exercises. In fact, these are 4-minute sets based on the principle “20 seconds of intensive work, 10 seconds of rest”. High intensity (having fulfilled the plan, I want to lie down and do not move) is compensated by the speed of the workout - on average, everything takes about 20 minutes. Tabata allows you to quickly strengthen the muscular corset, develop endurance and reduce the percentage of adipose tissue in the body. However, if you suffer from heart disease, atherosclerosis or hypertension, it is not recommended to practice taboo.
Jump rope
Jumping rope - the best exercise come from childhood. Useful for the heart, lungs and general tone, and most importantly - you can jump on a rope everywhere! We do not urge to carry the rope with us (although why not), but we guarantee that training with her participation will add to the usual set of exercises the necessary turbocharging. If the usual jumping rope is not enough for you, you should try the double ones. 50 of these jumps - the legs and the press are burning, and the pulse is given in all the limbs of the body.
Martial arts training
While celebrities in their instagram lay out photos from training in Thai boxing, enterprising fitness trainers are developing more and more new classes at the junction of aerobics and various martial arts. Such training not only gives self-confidence even in the darkest doorway, but also improves coordination, reaction and generally teaches how to feel your body better. In such workouts you can find elements of Muay Thai, Jiu-Jitsu, Boxing and more.
Dance programs
It doesn’t matter whether you were born in a tutu or if you completely lack a sense of rhythm, dance workouts are a great way to squeeze the maximum out of yourself and improve your mood. Having arranged such a fitness party, you will get a high aerobic load, get rid of emotional fatigue and bring muscles into shape.
The most popular form of training in this genre, of course, Zumba - workouts, in which the usual fitness exercises diluted with simple elements of samba, rumba, mamba and other Latin American dance heritage. Another option - twisting - allows you to pump the muscles of the back, thighs, buttocks and legs, and at the same time to relax. A few belly dancing lessons - and you are practically Shakira! It remains only to make a playlist.
The photo: Tory sport