Good Lifestyle

If the 1970s were the decade ofjogging and Jazzerise, the 1980s were the decade ofAerobic and leotard, the 1990s were the time we all triedTae boand the 2000s were the decade in which spinning andZumba The classes went growing, it is prudent to say that the years 2010 represented the golden age of not only CrossFit, but also a high-intensity interval training (HIIT), or "really short workout" .

After all, since Chris Jordan, director of the physiology of the exercise at theJohnson & Johnson Human Performance Institute, created his revolutionary "7-minute training"In 2013 - and published science supporting this kind of ultra-intense training in the American College of Sports MedicineHealth and Fitness Journal-There was something of an exercise weapons race to see how much you can make a workout that always reaches results.

According to the last science, the 2020s can indeed become the decade of themicrophone-Hord of training.

Recent research published in the magazineMedicine and Science in Sport and Exerciseoffers good news for people who can find the aforementioned 7-minute training,7-minute workout standing, theComplete blowing workout of 5 minutes of body, workoutswhich burns 200 calories in less than three minutesand Martin Gibala's famousOne-minute workout Just too much time.The study reveals that four-second workout can significantly increase your cardiovascular fitness levels and increased muscle mass.

In fact, the conclusions of this study could have a profound effect on the health of the elderly who are aged middle-aged and want to stay in shape - and whoever lives a lifestyle too sedentary.

For the study, which was conducted by researchers at the Human Performance Laboratory of the University of Texas in Austin, the male and female participants of fifties and 60 tried an exercise routine that forced them to do four Seconds of maximum effort onPower cycle (Essentially, a stationary bike with a large steering wheel that offers resistance), followed by 15 or 30 seconds of rest between the representatives. (So, yes, the four-second workout "actually clocks of more than 10 minutes.)

The key of the training is to go everything in these four seconds. "Since exercise is so powerful, your cardiovascular system is always stimulated during your rest periods," Edward Coyle, Ph.D., Head of the UT Human Performance Lab, explained toElementary. "You consume a lot of oxygen and you recover the energy stores you used during sprints."

The study concluded that the participants who formed this way in eight weeks - using "true maximum power" - transfabulability "increase [D] muscle mass, power, as well as maximum cardiovascular capacity and Functional tasks ".

In addition, the researchers found that this exercise had an impact on the metabolic response of the participants. "The results suggest that break the session with frequent, intense and extremely abbreviated exercises" can cancel "some of the harmful effects of sedentarity," writesThe New York Times.

If you have access to a stationary bike that is equipped with the resistance, consider adding a variation of this workout to your routine. And if you are interested in exploring yourself an excellent home session, continue, because we have included a stellar routine here you can basically anywhere. For greater workout inspiration, do not missAccording to science, the only workout that results in 29% fat loss..

Stand with your feet slightly less than the width of the shoulder, hands on your sides. Jumping in the air, spreading the feet as wide as possible while swinging the arms on the sides and bring your hands on the head, palms turned forward. Jump immediately back and flip your hands and feet to the starting position. It's a Jack Jack. Repeat repeat at a comfortable rhythm without stopping for the duration of your heating.

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Run in place, bringing your knees as high as possible and pump your legs as quickly as possible for 20 seconds. Rest for 10 seconds.

Enter a push-up position, with your right arms. Lift your hips when you bring your knee to your chest, then quickly reverse the position of the leg when you bring the other knee forward. The movement should be dynamic: rather than simply moving a leg followed by the other, get a rhythm that will look like jogging, where both feet are out of the ground for a brief moment. Rest for 10 seconds.

From a squatting position with your feet, take a side leap to your left, landing on your left foot, with your right foot sweeping behind it, your right arm sweeping in front of your median and your left arm sweeping next to the side. Now, skip to your right, repeating the same shape. This should be a smooth and comfortable movement that mimics the movement of a speed skater in action. Rest for 10 seconds.

Lie on the floor facing your hands on your side, just outside your shoulders, and your feet of the hip width. Lift your hips, thighs and chest so that your weight is supported by your palms and toes on the floor. This is the starting position. Exhale when you straighten your arms and push your body until your arms are straight. Try to keep your head, hips and ankles aligned as if your body is a right board. After a brief pause at the top, inhale when you turn down. Make 10 repetitions. Rest for 10 seconds, then repeat the entire cycle.

Cool with one of the above heating movements. And for more ways of living healthier, consider trying one of theseSneaky weight loss towers that actually work, according to experts.