This workout leads 29% extra fat loss, says science
You want to lose weight faster? Here's why you should try training at intervals.
It's an eternal question for which you will find countless answers: what is the best workout to lose weight? Some are exhorting that youto walk. Others say you need to needlifting weights Build a muscle mass, which burns more fat. (Spoiler alert: They are not wrong.) Others say that the jumping carpet on the treadmill is your safest way of the torch more calories. Others note that the biggest exercise to lose weight isdo what you like This will give you so that you really do it.
But according to a meta-analysis of more than 786 studies on the subject published inThe British newspaper of sports medicine, there is a different answer (assuming you eat thestraight food And not thefalse): Interval training. "Interval Training and [Moderate Intensity Continuing Education (MOD)] Reduce the two percentage of body fat", conclude researchers. "Interval training has provided 28.5% of the larger reductions in total absolute fat mass than mod."
In another meta-analysis published in the journalSports medicineThe researchers found that the formation of high intensity intervals (HIIT) "of the mass of total, abdominal and visceral fat, without differences between the sexes", while noting that the exercise that forced people to Exceed "90% of heart rate" (in other words: it's a truly intense exercise) was the most effective for losing weight. "HIIT is a temporal strategy to reduce fat mass deposits, including those of abdominal and visceral fat mass," conclude researchers.
The researchers also noted that running and sprinting was more effective than cycling to "reduce total and visceral mass".
These studies areamong many This extolle the advantages of interval formation, which is defined as short gusts of rigorous and fast exercises. "If people seek to improve performance in the most efficient way, and if they seek to improve health in the most efficient way, I think the integration of interval training is a very good strategy", Said Martin Gibala, Ph .D., Kinesiology Professor at McMaster University in Hamilton, Ontario, and perhaps the first global expert on the science of high-intensity intervals training.
If you are interested in trying a workout and sprinting HIIT, read it, because we have included an excellent here. And for more training news, make sure you are fully up toMorning workout that melts fat all day, according to experts.
Warm up
Although many do not stretch before jogging, you would be wise to stretch you before sprinter. You will have warmed and loosen your muscles and you will radically reduce your risk of injury. Start with jogging in place for several minutes or take some towers on a track. You will get your heart rate and sweat should start accumulating lightly on your body.
Then you should walk with exaggerated kneeling steps on her knees in which you bring your knees as high as you can, up to your size. Do it for one to two minutes.
Once you did that, go to lungs ahead. For these, hold yourself with your feet together and pull your shoulders down and back. Then take a step forward with one leg, landing first on the heel. Load your leg and drop, keep your balance and hold the position for three seconds. Then return to the starting position. Do these 15 times. Follow them with lateral nets, in which you take side steps with curved knees and an immediate return in both directions. Do 20 times total.
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Perform 8 to 10 sprints of 20 meters
Run a little less than your maximum absolute speed for safety. Rest as needed between the sets - Keep your heart rate high, but let you get enough recovery that you can go fast. When you increase your conditioning and fitness level, add more sprints and lie down the distance.
If you are new to sprinter ...
Or I have not done so for a long time, do your sprints on a hill. Start with 5 sprints and operate only at a moderate pace and accumulate them from there.
Use an appropriate form
Landing on the balls of your feet as your sprint - not your heels. Your front foot should land directly under you. Your arms must pump vigorously forward and back when you run and never cross the median line of your body. Leave your hands arrive at the face level then back to your pockets, but not further. Keep your shoulders and hips so that there is no lateral rotation in your torso. And for more advice that will help you burn fat, do not miss theseSneaky weight loss towers that actually work, according to experts.
