This 7-minute charging can replace proper session in the gym Bashny.Net

 





No time to go to the gym? Try the 7-minute workout that is as effective as a full-fledged lesson in the gym.

This charge was first published in The New York Times and became so popular that it has already developed special apps for Android and iOS (all free) that provide detailed instructions for performing each exercise.The authors were scientists of the American Institute of sports medicine. The proposed program consists of 12 bodyweight exercises for which you need only a chair and wall. These exercises combine modern principles of high-intensity exercise and its effectiveness is not inferior to Jogging and the gym. But most importantly, to perform these exercises you will need only 7 minutes!

"There is a lot of evidence that high-intensity interval exercises have the same effect on our body, like prolonged endurance training but in much less time," says Chris Jordan, specialist in exercise physiology and co-author of this program.

Research scientists at McMaster University in Hamilton, Ontario, and other institutions has shown that only a few minutes of intense exercise lead to the same molecular changes in the muscles, as well as several hours of running or Cycling.

Interval training involves alternating intense activity with short recovery periods. The program, developed by Chris Jordan and his colleagues, the recovery period lasts 10 seconds.

Scientists pay attention to the fact that exercises should be performed in the sequence shown, as they alternately engage the muscles of the upper and lower halves of the body. While running one part, the other can "take a breath" and recharge.

Exercises you need to perform short sets of 30 seconds. Since these exercises are not simple and involve multiple muscle groups, you need to be prepared for the fact that these 7 minutes will be unpleasant. But isn't it worth the price for the time saved?



Source: adme.ru

Source: /users/1077