Anything, just not run
In the last 40 years, running has become a kind of «Holy Grail» for cardiovascular system. However, not everyone loves to run. And why do that when there is a great alternative to running. That’s basically it.
Circuit training is a great alternative to running. This workout combines cardio and strength training routine. The whole point of circuit training is to keep the pace of your heart during a rotation of different exercises, so to do them properly, you need to move on.
Warm up – five minutes. The following series of exercises every 30 seconds, until there is five minutes:
– jumping on the spot;
– lift the knees.
Workout – 30 minutes. Perform each exercise for a minute with no rest between exercises. At the end of the series you can rest one minute, then repeat two more times:
– powerful lunges (switch legs after 30 seconds);
– pushups (on knees);
– plank with cross uplifted hands and feet (get up on all fours, extend your left arm and right leg, and Vice versa).
– jumping from a sitting position;
– oblique twists.
But that’s not necessary to wave hands and hips during this complex yourself properly lead to walk was good.
Interval walking is very similar to other forms of interval training: you alternate walking with different speeds and different levels of intensity. This type of workout is more effective for control of blood sugar levels. Like other styles of interval training, that greatly improves post-workout burning of calories and strengthens the cardiovascular system. Plus it’s low-impact way to maintain bone health, because of weights and overloads here.
A few tips for execution. Hands should be held slightly bent in elbow joints, but not to interfere with their free movement to the beat of your movements. Tilt your body slightly forward, with shoulders back, straighten your back, chin up. Feet should be placed parallel to each other. And don’t forget to strain the abdominal muscles. Step to produce gradually, that is, moving of the foot from heel to toe.
A few tips for execution.
Hands should be held slightly bent in elbow joints, but not to interfere with their free movement to the beat movement. Tilt your body slightly forward, with shoulders back, straighten your back, chin up. Feet should be placed parallel to each other. And don’t forget to strain the abdominal muscles. Step to produce gradually, that is, moving of the foot from heel to toe.
The recommended frequency of steps – above-average stride length – slightly shorter than usual:
– warm-up – a five minute walk at a low pace and low intensity;
workout – 20 minutes. Series of every minute workout at a low pace with training high. In the end, try to slow down, so to speak, to move from cortena to minimum loads.
For someone-a child’s play, but for normal people an effective exercise which, among other things, strengthens the cardiovascular system and it really burns up calories. In fact, jumping rope burn about as many calories per minute, how much is spent for one intense cardio.
Jump like rocky, furiously and selflessly, alternating the muscles and ways.
Try to do everything possible to sustain the interval. If you mess up, start the exercise again and next time don’t lose the pace.
Warm up – five minutes. Jog over the rope at a slow pace. The goal is to make as many jumps in a row, not paying attention to the endless obfuscation. Without smoke breaks try to do as many jumps in 5 minutes.
Workout – 30 minutes. Perform each exercise for 60 seconds, then do 30-second rest. Put the whole series 4 times:
– normal jumps;
– backward jumps – jump rope (the rope moves in the opposite direction);
– jumping into the split step;
– jumping crossing;
– jump (each jump turn your pelvis left and right).