Good Lifestyle

It does not matter whether you are a mongoose or a Mongoli-if you occupy the top of a food chain, your body is designed for a high protein diet and a high-intensity exercise. Indeed, like paleo enthusiasts today know too well, the old combatits. "That's why the idea of ​​endurance training is totally misplaced," says a certified athletic trainerMike Boyle, who formed so modern warriors as Jay Pandolfo of New Jersey Devils and Scott Gomez Rangers from New York. "Why would anyone get out for 60 minutes to know that life is, in fact, intermittent?"

Our bodies, in other words, are not designed for endurance - they are designed for brief power screens. "We would all be smart to follow the advance of the Mongolians," Boyle explains. During the first 25 years of their reign, the Mongolian Empire conquered more land than the Romans have made more than four centuries, and such an exploit requires an immensely in-form superhuman army. The troops of Ghengis Khan were actually the oldest supporters in the history of Hiit, exclicating to sprinting, working their core, their struggle and pushing big big weapons (sorta like Kettlebells!) At a cloomed rhythm.

Of course, over the last 8 centuries, we have made a lot of progress in terms of equipment and knowledge, but the principles remain. "If you replace the intensity for the duration and you train to the function rather than the shape, you will better go to life itself," Boyle says. You will never have to spend more than 15 minutes at the gym. Here is a weekday plan to make you fight. And sculpting more physics really ready to conquer - the day, not nomadic-brushed tribes on theFast and easy training Olympic train.

Think of each circuit as a continuous set. Perform eight to 10 repetitions of each exercise, resting for only two minutes after finishing the entire circuit. Repeat each circuit three times. "The true fitness is measured in the training density, how much you can do as soon as possible," saysCraig Friedman, Vice President of Performance Innovation at Exos. "The leg exercises are also essential. We live life on one leg at the same time, and by leaving me on one leg, you will be stronger faster."

Circuit A: Push ups; Front boards; Squat

Circuit B: Min-ups; Side boards; Dead lifts

Find a football field and, after being warmed up in jogging the perimeter twice, start running the length of the field (go for 70% of your maximum sprint speed) and jogging the width. Stop after having traveled the field five times. "If you do not have a nearby field, find a road with telephone", advises Boyle. "Run the distance between three poles, JOG to the fourth and repeat 10 times." The complete workout should not take more than 12 minutes, but that's all the cardio you need, "said Boyle. In a recent cyclist study at McMaster University, Canada, researchers have found that those who have exercised intensely 18 minutes a day (four bursts of 30 seconds of all-foot cycling separated by four minutes of rest) have experienced the same performance gains as cyclists who have paid continuously for two hours a day. "Have you ever seen a big sprinter? Probably not," said Boyle. "But I bet you've seen a lot of big joggers. The intensity will always win the duration. Always." If you still do not believe that a training can be done in 12 minutes, let us also convince youWhy do you need a shorter workout.

Follow the same strategy as described in day 1. "The idea here is a change without change," says Boyle. "You will make the same basic movements, press, shoot and hang - but turning on the exercises, you will hit different muscle fibers in different models." As a result, your muscles will not adapt to a routine and performance will not be a tray. "Corporal weight is also an important element of any functional exercise plan," says Friedman. "You do not wear dumbbells in real life", so why overload your workout with them?

Circuit A: T Push-ups; Bicycle coins; High shades

Circuit B: Inverted rows; Back extensions; Romanian dead returns to one leg

"The formation of the hill represents an almost perfect combination of aerobic and anaerobic packaging," says Boyle. "On the one hand, you get your heart of heart and works your cardiovascular system. On the other hand, the inclination of the hill offers resistance for the strength of the construction leg." Find a hill with a degree of 20 to 30% (approximately equivalent to an intermediate ski trail), then crown 50 meters from 80% climb of your sprint speed. Walking and repeating 10 times. The distance traveled is the picturesque route. But if you are interested in the panoramic road, learn the4 essential steps to execute a perfect race.

So far, you are focused on strengthening various muscles and body systems through a series of functional workouts. Today, you will put everything together in a compound exercise: basketball. "No other sport gives you as many bangs for your fitness money," says Boyle. "It reinforces and strengthens each conceivable movement - acceleration, decelerator, jumping, sprint, coordination of the upper body and rapid change of direction. Everything is rolled in this game." And you only need an opponent to reap the benefits. If basketball is not your sport, try tennis, football or rugby. Once you have mastered the old warrior workout, try the workout of the warriors of the modern day andCopy the American captain routine.

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