Short workout. Short and infrequent workouts: why they are effective and for whom they are suitable
Most people believe that in order to gain muscle mass and increase strength, you need to spend many hours in the gym. It is this erroneous opinion that prevents some from starting to play sports. Short and infrequent physical activity can bring more benefits to the body than many hours of training every other day.
Why are they effective?
One of the main causes of controversy in weightlifting is the frequency and duration of training. The fitness industry assures us that we need to work out five times a week. And the reason here lies not in the desire to help us improve our body, but for simple commercial purposes. Fitness centers and clubs, sports shops and magazines are trying to earn more, which means they sell more of their services.
There is another scientifically based opinion: there is no need to train often and do many approaches for maximum effective growth muscle mass. According to Doug McGuff, MD Doug McGuff, M.D. Body By Science., biological indicators strongly suggest that optimal frequency workouts for 95% of the population - no more than once a week. This recommendation is based on a number of factors, the main of which is that the rate of recovery and muscle growth after an intense workout is much less than most people think (5-10 days).
Building muscle is actually a slower process than healing a burn wound. Burn healing begins in the ectodermal germline, where the healing rate is comparatively faster because the epithelial cells change rapidly. For example, a scratch on the cornea usually heals in 8-12 hours. Muscle healing occurs in the mesodermal germline, which tends to have a much slower healing rate.
Doug McGuff, MD, Science Body
What's more, Dr. McGuff advises practicing workouts that last only 12 minutes - the optimal time to burn sugar and fat. Such short sessions are designed for a limited energy supply of the body in conditions of high energy needs, the satisfaction of which occurs through the use of only glycogen and fat. With prolonged intense exercise, all glycogen and certain fat reserves are used. As a result, the body begins to burn valuable energy as fuel. muscle tissue, which we, on the contrary, are trying to restore.
Research results
British scientist James Fisher conducted a study that proves the effectiveness sports training with minimal time James Fisher, James Steele, Pat McKinnon. Strength gains as a result of brief, infrequent resistance exercise in older ..
14 men and 19 women aged 55 years (average) were tested. Participants exercised no more than 15 minutes twice a week for 84 days. The training program included exercises on simulators: traction down, bench press, traction on a low block, bench press and leg press. As a result, study participants achieved a significant increase in strength and endurance - 55% more than before the start of classes.
Scientifically substantiated evidence of the inefficiency of long-term training was given by Bond University (Australia) Kelly A. Shaw, Hani C. Gennat, Peter O'Rourke. Exercise for overweight or obesity.. In 43 studies conducted among 3,476 participants, with 45 minutes of exercise four times a week (69 hours of physical activity), the average weight loss was only 1 kilogram.
How to practice?
- Training takes place once or twice a week.
- The duration of the lessons is 12-15 minutes.
- Five exercises for the most basic muscle groups is the optimal amount in one workout.
- In each exercise, only one approach is done until muscle failure.
- Only super-slow pace of exercise is used: 10 seconds up and 10 seconds down.
- The transition between exercises is carried out in less than 30 seconds.
- Gradually, as you progress, you need to add weight on the simulators.
Who are these workouts for?
We often don't have enough time to go to the gym, so a quick workout can be the only form of activity that is easy to fit into your daily schedule.
For some people, frequent and prolonged exercise is an overwhelming task that can be more harmful to health than good. At the same time, receive physical activity is definitely necessary. This applies to the elderly, as well as to those with poor sports training and some physical limitations.
For example, such training is well suited for those suffering from osteoporosis. Exercises are performed slowly and for a short time, which leads to their increased safety. At the same time, the work of the muscles occurs at the maximum level with a very gentle load on the joints.
Conclusion
Short and infrequent workouts allow you to achieve muscle exhaustion within an interval of 40 to 90 seconds with no more than five performed in one session. simple exercises on the most basic muscle groups and with a break of 5-10 days between workouts.
Of course, the recovery abilities of a person lie within wide limits, but training with less frequency definitely does not hurt anyone.
For those who want to gain a truly large amount of muscle mass, one of the main priorities should be the choice best practice workouts. A well-chosen training program for gaining muscle mass should clearly match your goals and capabilities, and here are the 5 best training schemes for gaining and intensive muscle growth.
Mass gain training program
For anyone who wants to gain a large amount of muscle mass, one of the top priorities should be to determine the best training program. There are a large number of different training programs, so it is very important to choose the one that will suit your needs.
It is also important to understand what factors contribute most to muscle growth, what exercises are most effective for gaining muscle mass, and a program based on these principles will be much more effective.
We have collected for you best programs weight training, which show amazing results with the right approach. Let's take a quick look at the most effective and popular of the programs. strength training and define the pros and cons of each.
The best training schemes for muscle growth
Program "5x5"
The 5x5 training program is very popular among those who want to build up a lot of muscle mass and increase strength.
The program involves the implementation of 3 basic exercises aimed at the main muscle groups (both upper and lower body in one workout). These exercises are performed in 5 sets of 5 reps. If you want, you can add a few sets of isolation exercises at the end of each workout, but this is not included in the program.
One of the main advantages of this program is the increased frequency of training. Since you will stimulate a large number muscle fibers in a day you will notice high level the release of testosterone, which is good for muscle growth.
Most people also report that they experience increased hunger while following this program, which is indicative of its intense nature.
The disadvantage of this program is that it is most likely not suitable for beginners due to its intensity, which can lead to overtraining. It's best to get some experience with strength training first within 3-6 months, so you can be sure that your body is ready for such a stressful load.
The second disadvantage of the program is that such intensive weight lifting 3 times a week does not combine well with other active sports. If you are involved in a sport that requires a lot of activity, then you may be better off choosing a slightly less demanding program to avoid undue fatigue.
Workout example
You should try to follow the 5x5 formula in the main exercises as described above, and then reduce the volume of the load in the additional exercises.
If you're having trouble recovering from your workouts, try following the 3x5 formula first and see how it feels. It's very easy to overtrain with this program if you're not careful.
Alternate program "A" with program "B" three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets of core exercises and 30-45 seconds between sets of advanced exercises.
Workout "A"
- Barbell Squats: 5 sets of 5 reps (basic)
- Bench press: 5 sets of 5 reps (basic)
- Bent Over Row: 5 sets of 5 reps (basic)
- Pull-ups: 2 sets of 8 reps (optional)
- Side Dumbbell Raise: 2 sets of 8 reps (optional)
- Shoulder Curl: 2 sets of 15 reps (optional)
Program "B"
- Front Squats: 5 sets of 5 reps (basic)
- Military Press: 5 sets of 5 reps (basic)
- Deadlift: 5 sets of 5 reps (basic)
- Push-ups: 2 sets of 8 reps (optional)
- Barbell Curl: 2 sets of 8 reps (optional)
- Seated Dumbbell Overhead Row: 2 sets of 8 reps (optional)
German volume training
The next high-intensity muscle building program is called German Volumetric Training. It is similar to the 5x5 program in that it also includes a large number of approaches, but it has a high (over 10) range of repetitions in each approach.
This program focuses on 2 main muscle groups ah in one workout, alternating these groups for 3 days a week.
For those who have experience in strength training, this program will allow you to gain muscle mass at an incredibly fast pace, provided that correct mode nutrition.
You will make a mistake if you do not follow the diet while exercising according to this program, as you risk being exhausted soon.
If you want to receive good results with this program, then use a high-calorie diet. This is necessary to maintain this volume of training.
As in the case of the 5x5 program, if you plan to additionally engage in some other sport, then this can be quite problematic. As a general rule, this additional load should be reduced so that the body has enough time to recover. Consider this factor.
Another disadvantage of this program is that it is not suitable for maximum strength development. The reason is that increasing strength requires a low rep range, and this program suggests a higher rep range.
There are advanced variants of German volume training with reduced reps, allowing you to use more weight. If this moment is important to you, consider these options.
Workout example
According to this program, you should choose one basic exercise for each muscle group and perform it in 10 sets of 10 reps. After that, if you feel like it, add some isolation exercises and do them for 2-3 sets of 10-15 reps.
Try to rest for 60-90 seconds between sets. Remember that since you are training in the increased 10 rep range, you should not use the weight you are using in the 5-6 rep program. Therefore, adjust the load accordingly. A weight that is 50-60% of your 1RM is a good start.
This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for full recovery.
Workout #1
- Dumbbell Bench Press: 10 sets of 10 reps
- Bent Over Row: 10 sets of 10 reps
- Reduction of hands in the simulator (butterfly): 3 sets of 10-15 reps
- Thrust on incline bench: 3 sets of 10-15 reps
Workout #2
- Squats: 10 sets of 10 reps
- Standing calf raise: 3 sets of 10-15 reps
- Sitting up on toes: 3 sets of 10-15 reps
- Hanging leg raises: 3 sets of 10-15 reps
Workout #3
- Barbell Press: 10 sets of 10 reps
- Twisting with dumbbells for biceps: 3 sets of 10-15 reps
- Extension of the arms from behind the head lying in the crossover: 3 sets of 10-15 reps
Fascia Stretch Training - 7 (FST-7)
The third type of training, which is now gaining popularity quite quickly, is called FTS-7. This training program does not contain a list of specific exercises that should be performed, and does not indicate exactly on what basis you should divide the body (for example, into upper and lower part, on the chest and back, legs and shoulders, etc.). Rather, it gives you recommendations on what to do in the last exercise for each part of the body worked.
The name FTS-7 stands for Fascial Stretch Training, which means "training for stretching the fascia." This indicates that one of the main goals of the program is to stretch the fascia, which is the connective sheath that covers the muscles and other organs.
Primarily responsible for helping to maintain the structural integrity of the body, fasciae provide support and protection, and act as a shock absorber during active work both in and out of the gym.
When the fasciae are stretched, muscle growth increases, and the flow of minerals, amino acids and oxygen to them increases.
This program involves doing 7 sets of 15 reps on the last exercise for each muscle group. Rest between sets should be about 30 seconds.
Note: Since you will be doing a lot of sets and reps, it is only natural to reduce the working weight that you previously used in a particular exercise.
In addition to improving the health of the fascia, the program allows you to increase the overall structural flexibility of the body.
If you want to work on one specific part of the body, then the program also allows you to do this. In addition, you may reduce the overall volume of the rest of the program due to the fact that you do not have time to properly rest.
Another plus of this approach is that a high range of sets and repetitions will significantly stimulate the metabolism. So if your goal is to gain muscle mass or get rid of fat, then the results of such a workout will please you, provided that you are on an appropriate diet.
A potential disadvantage of the program that you may encounter is that due to high load you won't be able to train as often as you used to. Over time, the body will probably adapt, so try not to abandon the program too quickly if it suits your goals.
If you eat properly, stretch between sessions, and don't do too much cardio, you'll likely see positive results and notice reduced fatigue levels.
Workout example
This is another intense program, so you should always be on the lookout for recovery between workouts.
Some people prefer to use the principles of the FST-7 program for a particularly lagging muscle group during one workout. Others apply the program completely within a week.
Expect more pain from this program than you've experienced before, and be prepared to adjust your personal schedule accordingly. Here is an example of an FST-7 program that applies to all muscle groups.
note that isolated exercise best done for 7 reps per set.
Rest for 1-2 minutes between sets, except for exercises where you have to do 7 sets. They should rest for about 30 seconds to ensure maximum pumping.
Day 1: biceps, triceps and calves.
- Hammer Grip Dumbbell Curls: 3-4 sets of 8-12 reps
- Sitting up on toes: 3-4 sets of 8-12 reps
- Standing calf raise: 7 sets of 8-12 reps
Day 2: legs
- Squats: 3-4 sets of 8-12 reps
- Leg Press: 3-4 sets of 8-12 reps
- Leg extension: 7 sets of 8-12 reps
Day 3: rest
Day 4: chest and triceps
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Crossover Raise: 7 sets of 8-12 reps
- Bench press narrow grip: 3-4 sets of 8-12 reps
- Sitting Dumbbell Row: 3-4 sets of 8-12 reps
- Overhead Crossover Extension: 7 sets of 8-12 reps
Day 5: back and calves
- Bent Over Row: 3 sets of 8-12 reps
- Pulldown of the upper block to the chest: 3 sets of 8-12 reps
- Seated pulldown: 7 sets of 8-12 reps
- Standing calf raise: 3-4 sets of 8-12 reps
- Sitting Toe Raise: 7 sets of 8-12 reps
Day 6: shoulders and biceps
- Seated Dumbbell Press: 3 sets of 8-12 reps
- Dumbbell Front Raise: 3 sets of 8-12 reps
- Breeding arms with dumbbells to the sides: 7 sets of 8-12 reps
- Barbell Curl: 3-4 sets of 8-12 reps
- Incline Dumbbell Curls: 3-4 sets of 8-12 reps
- Crossover Curl: 7 sets of 8-12 reps
Day 7: rest
Split workout "top-down"
This program is based on the division of the body according to the principle of "top-bottom". Typically, the training schedule involves 2 workouts in a row, and then 1 day of rest. This allows you to work out each muscle group 2 times a week.
This type of training is great for beginners who want to gain muscle mass. This program is good start, because it gives you enough time to rest during the week, and breaking down the body into certain muscle groups makes it less stressful.
Advanced athletes can also enhance their training by using total approaches, a selection of exercises and rest periods included in this program. This will help speed up the set of muscle mass at any level of training.
Another advantage of this program is that it will allow you to include more isolation exercises in your workouts. If you want to work out one of the smaller muscle groups (biceps, triceps, middle delts, etc.), then this program will make it easier for you.
Because this program is so versatile, it doesn't have many downsides. You can change it according to your goals, making sure it fits your training program.
The disadvantage can be found in the fact that this program involves training 4 times a week. So including it in your schedule can be a challenge.
But this problem can be solved by training one week on the principle of "bottom, top, bottom" and the other on the principle of "top, bottom, top", constantly alternating this order.
Workout example
There are endless selections of exercises for this type of workout, and you should tailor your program according to how much you want to train, what muscle groups you want to work, and whether muscle size or muscle strength is a priority for you.
The sample program below successfully combines basic and isolating exercises. It focuses on both strength and volume.
Try to rest for about 1 minute between sets in the first group of exercises and for 30-45 seconds in the second.
Do Workout A and Workout B back-to-back, then rest for one day before moving on to Workouts C and D, which will end your training week.
Workout "A"
- Squats: 4 sets of 5 reps
- Lunges: 3 sets of 8 reps
- Standing calf raise: 2 sets of 10 reps
- Hanging leg raises: 2 sets of 15 reps
Workout "B"
- Dumbbell Bench Press: 3 sets of 5 reps
- Bent Over Row: 3 sets of 5 reps
- Military Press: 3 sets of 8 reps
- Incline Dumbbell Raise: 2 sets of 10 reps
- Standing Dumbbell Raise: 2 sets of 10 reps
- Reverse bench push-ups: 2 sets of 15 reps
Workout "C"
- Deadlift: 4 sets of 5 reps
- Bench with dumbbells: 3 sets of 8 reps
- Leg Press: 3 sets of 10 reps
- Sitting Toe Raise: 2 sets of 8 reps
- Standing calf raise: 2 sets of 15 reps
- Fitball crunches: 2 sets of 15 reps
Training "D"
- Incline Bench Press: 3 sets of 8 reps
- Sitting Block Pulldown: 2 sets of 8 reps
- Dumbbell Curl: 2 sets of 10-12 reps
- Incline Dumbbell Curls: 2 sets of 10-12 reps
- Push-ups: 2 sets of 15 reps or until tired
Comprehensive training program for all muscle groups
Finally, we move on to a training program for all muscle groups. The 5x5 program can also be considered such to a certain extent, since you work out almost all the major muscle groups in 3 selected exercises. But the complex program gives an exercise for each muscle group - quadriceps, hamstrings, chest, back and shoulder muscles (arms are worked out during chest and back exercises).
To these, you can add a few isolation exercises if you want to pump small muscle groups separately.
Again, the advantage of the program is that it is suitable for beginners, provided that you perform a small number of approaches in each exercise and maintain the proper amount of training.
Of course, this program can also be used by advanced athletes. It relies on a high repetition rate, which is usually effective.
You can make several different combinations of this program and use different principles to add variety and keep your workout progressing.
The main disadvantage of the program is that if you want to specifically work out a particular muscle group, then this program is not very suitable for this, since you have to perform several exercises for each body part during one workout.
As a general rule, if you want to work on a specific muscle group, then you should dedicate 2-3 exercises to it, which slightly overloads the overall training program.
Workout example
Each comprehensive program is aimed at developing the main muscle groups and includes as many basic exercises to control your total workout volume.
At the end of the workout, a few isolation exercises are added, which works on the relief and enhances the pump.
Alternate the following workouts for 2-3 days a week, resting at least one day in between.
Rest for 60-90 seconds between sets in the first group of exercises and 45-60 seconds in the second.
Workout "A"
- Squats: 3 sets of 6 reps
- Dumbbell Bench Press: 3 sets of 8 reps
- Bent Over Row: 3 sets of 8 reps
- Military Press: 2 sets of 10 reps
- Barbell Curl: 2 sets of 10 reps
- Sitting Dumbbell Row: 2 sets of 10 reps
- Sitting Toe Raise: 2 sets of 15 reps
Workout "B"
- Deadlift: 3 sets of 6 reps
- Incline Dumbbell Press: 3 sets of 10 reps
- Lat Pulldown to Chest: 3 sets of 8 reps
- Leg extension: 2 sets of 10 reps
- Lying leg curl: 2 sets of 10 reps
- Side Dumbbell Raise: 2 sets of 10 reps
- Press crunches: 2 sets of 15 reps
Remember that you can and should change programs so that progress in training does not stop. Do not follow the same program for a long time.
According to materials:
http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm
Try these short but effective workout routines when you don't have time for a long session in the gym for whatever reason.
Shopping.
Make dinner.
Cleaning of the apartment.
Car wash.
Does your to-do list seem endless? With so many assignments, you might feel guilty about cutting back on 60 minutes of your workout at the gym several times a week. As your list gets longer, this can lead to abandonment of your fitness plans.
There is no reason why you need to spend exactly 60 minutes in the gym to get the results you want. You don't even have to waste 30 minutes. You can get in and out of the gym in 20 minutes or less with these three time-efficient, yet result-oriented mini-workouts.
The trick to short workouts is to structure them in such a way that you work your major muscle groups, burn calories quickly while boosting your metabolism, and in addition gain great benefit for the cardiovascular system. Everything is verified and you can rest easy knowing that you are doing everything you can to ensure your success.
When you strive for excellence in your fitness program, it's important to remember that most of your results are diet. It's not that exercise isn't important - it is - but if your main goal is to lose weight or gain muscle, most of the "magic" that happens happens outside the gym in your kitchen with your nutrition.
For example, if you're looking to lose weight and want to create a 500-calorie-a-day deficit, it's much easier to just remove the cream from your coffee, swap out the peanut butter toast for a few egg whites, and have a bowl of broccoli for dinner instead of rice. These changes will allow you to reach your goal much faster than running on a treadmill for an hour.
When you get rid of the need to create a calorie deficit through exercise, there is suddenly a lot more room to tailor exercise to your day. Also, when you do shorter training sessions, you can increase the intensity, which also results in greater calorie-burning effects.
The difference now is that training will boost your metabolism for hours on end, so the bulk of your calorie burning actually happens after your workout. In other words, don't worry that these sessions won't help you burn calories and lose fat. They will, but you just won't rely on them alone to take care of your diet.
Before each of these workouts, make sure you do a thorough warm-up. Even if you are in a hurry, you should never skimp on this as it is one of the better ways prevent injury. Take 5 minutes and get your body ready for work.
If you're looking for a full-body workout that will help you gain strength, boost performance, and help you get leaner at the same time, this is the program for you. To save time, alternate upper body exercises with lower body movements. Thus, half of your body is resting while the other half is working.
Since you are still focused on weightlifting, it will take some time to rest, but you will find that you do not need as much as if you were doing heavy single sets. Alternative exercises are performed in supersets, with a rest between sets of 30-45 seconds. Once all sets of the superset are completed, rest 90 seconds and then move on to the next set.
This program is ideal for those who are into powerlifting, functional training or just wants to know their maximum power performance.
Mini-workout 1: work with heavy weights.
Superset:
- Back Squats- 2 sets of 5 reps.
- - 2 sets of 5 reps.
Superset:
- Romanian draft- 2 sets of 5 reps.
- Bent over row- 2 sets of 5 reps.
Superset:
- Seated Dumbbell Press- 3 sets of 8 reps.
- Pull-ups on the bar– 3 sets of 8 reps (use extra weight if necessary)
Mini Workout 2: Upper Body Pump.
If your primary mission in the gym is to increase muscle size, you might want to try this workout. Some people think that getting a good pump is just for looks, but in fact, it can also help with muscle growth.
Although the pumping effect disappears some time after you leave Gym, but when you feel it during a workout, doing as many repetitions as possible means that more blood, nutrients and oxygen rushes to the muscles and is guaranteed to increase their endurance.
Be sure to use a pre-workout supplement containing L-citrulline, agmatine, or betaine. All this will help improve the pump that pumps blood to your muscles.
Rest between exercises for only 60 seconds and 30 seconds between sets.
Mini Workout 2: Upper Body Pump.
- Bench press on horizontal bench - 3 sets of 5 reps.
- Horizontal pull on the lower block with a narrow grip- 3 sets of 8 reps.
- Incline Dumbbell Press
- Pull-ups on the bar- 3 sets of 12-15 repetitions.
Superset:
- Barbell curl for biceps
- Push-ups on the uneven bars (emphasis on triceps)- 2 sets of 15-20 repetitions.
Superset:
- Lateral dumbbell raises- 2 sets of 15-20 repetitions.
- Front dumbbell raises- 2 sets of 15-20 repetitions.
Superset:
- Breeding dumbbells in an incline while sitting
- Thrust on top block straight arms- 2 sets of 15-20 repetitions.
If you want to increase your explosive force, this workout will give you pleasure. It's designed to help increase power output, so it's a great workout if you're into sports or just looking to improve your fitness.
Although a lot of strength is good, energy and endurance are even better. Unfortunately, many are not ready for this kind of fatigue, so the benefits of them are lost.
Because explosive, high-energy movement training requires a lot of effort, it's important that your workouts are short but intense, which is perfect for what you're trying to achieve.
Rest times are slightly longer during this workout as you need to fully recover to bring out the explosive energy of each set. If these exercises are too easy for you, you can put on a weight vest as an additional load while performing them.
Mini Workout 3: Explosive Booster.
- jump squat- 3 sets of 10 repetitions.
- Push-ups from the floor with a jump- 3 sets of 10 repetitions.
- lunge jump- 3 sets of 12 repetitions.
- Side jumps over the pedestal- 3 sets of 5 reps on each side.
- Jump on the pedestal- 1 set, 3 reps (set the cabinet as high as possible and rest after each rep)
- burpee- 1 set of 5 reps.
- Single leg squat (pistol)- 1 approach to failure of each leg.
This workout will definitely tire you out and take some time to recover, so make sure you don't do it more than once or twice a week and always give yourself at least one day of rest in between these workouts.
Keep these workouts in mind when you are in a time crisis. You can have a good session - even if you don't have free time - and get closer to best form your body in your life.
Like trends in general, sometimes they change from one extreme to another. At first, experts told us that long, steady paced workouts were the best thing that could happen to your body. But after a while, it turned out that short, but intense workouts can bring no less bonuses.
Should sports be trend driven? Personal trainers sure not. Ultimately, you should listen to your body and work out at a pace and for as long as you feel comfortable. However, each side has a compelling case that they made in an interview with Wellandgood.com.
For short workouts: Sean Foy, physiologist and author of The Burst Workout
“Lack of time is one of the main barriers when it comes to regular workouts. Short workouts (i.e., ones that you can do in 10 minutes or less) overcome it and still have a lot of benefits,” says Sean Foy.
According to the expert, the first of these is the feeling of lightness that you experience before a workout, when you know that it will not last long. Of course, you will have to give your 100%, but if you do it for only 10 minutes, and not half an hour, the task does not seem so impossible.
In addition, some studies show that a short intensive continues to be effective (that is, burn fat and build muscle mass) for another 30-60 minutes after a workout. “This improves endurance, strengthens the cardiovascular system, and stabilizes hormone levels in the body,” adds Foy.
There are many options for short “increased performance” workouts, but here is a scheme that Sean Foy recommends trying:
- 4 minutes- cardio training with alternating sets of high (30 seconds) and low (30 seconds) intensity;
- 3 minutes- body resistance training;
- 2 minutes- general strengthening exercises (for example, plank);
- 1 minute - deep breathing and stretching.
Foy adds that these types of workouts, which target all muscle groups in spite of the shortened time, will give you amazing results if you are just starting out on your journey into the fitness world. Plus, they will help keep your body in good shape if you don’t have time for full-fledged activities, and speed up your metabolism, which will help you get rid of extra pounds even faster.
For long workouts: Kira Stokes, Hollywood coach and author of The Stoked Method
Kira Stokes is quick to state that she doesn't mind short workouts, but a complete fitness diet is both short and long workouts. The expert believes that only in a workout that lasts more than 75 minutes, it will be possible to combine both strength and cardio exercises to the extent that they are necessary to maintain all health indicators in the normal range.
Unlike short workouts, where the goal is to train at maximum heart rate, long workouts are a less stressful way to exercise the body, so this option is best for beginners and people with health limitations.
Despite this, Stokes says that people, with the exception of professional athletes, the prospect of a 75-90 minute workout is intimidating. However, there are a number of advantages to keep in mind:
- Repetitions. You can perform each exercise in two or even three approaches, which means that you can work out the area that seems imperfect to you as much as possible;
- Warm up and stretch. The longer the workout, the more time you can spend warming up before it and stretching after it - this will minimize the risk of injury, as well as cramps and muscle pain;
- Meaningfulness. Perhaps no coach will argue with the fact that good workout- the one during which you are most focused on the process. The duration of the session directly affects how much time you devote to your sensations. And the more minutes you have left, the more meaningfully you will work on one or another part of the body.
Remember. Unusual paths lead to everything unusual. Short-term, intense muscle training will give a much greater stimulus for growth than the usual low-intensity extended over time. Short-term muscle training disciplines. You do not have time for unnecessary talk and gossip.
The more time you spend in the gym, spending it on muscle training, the more your efforts and energy “scatter”. If your complex has a lot of exercises and approaches, then you will only think about how to complete the workout, and at the same time, you will not be able to focus on the exercise itself. The main rule is less is better! This refers to the number of exercises and sets.
In addition, long muscle workouts (in time, more than 40 minutes), deplete your hormonal and nervous system. It doesn't matter to chemists. Therefore, they grow from prolonged training. But that doesn't suit you at all.
It may be difficult for you to train muscles for less than 40 minutes due to a crowded gym. Such a situation is possible. Especially in the morning and evening. My advice is to either change the hall or the time of visiting it. The essence of any action is its effectiveness. In this case, the effectiveness of muscle training is inversely related to its duration. This rule of thumb has been proven by many natural athletes. There is no need to doubt him.
Just do not think that such muscle training will be easier than a “standard” hourly one. Things are exactly the opposite. This kind of training is not easy. But after all, we have set ourselves a difficult goal. - 10 kg of muscle. You will do the hard set…rest for a minute and do the next one…No talking or self-admiration in the mirror…Just hard work and 100% commitment.
benefits 40 min.
Workout:
- High mental concentration for hard work. The longer you train, the more you get psychologically tired and lose your "fighting" fuse. In an hour, you will be like a "sleepy fly" not capable of 100% mental effort to overcome the training weight.
- High intensity workout. ( maximum load muscles in the shortest amount of time). What is the most powerful stimulus for post-workout growth in strength and mass.
- "anabolic window" - the release of hormones responsible for muscle growth. Exactly short workouts open this magical window of growth. Long muscle workouts completely block it, with the release of stressful, catabolic hormones responsible for the destruction of our muscles. Which leads to overtraining.
I hope I've convinced you to stick to the 10 minute rule. warm-up + 30 min. intense muscle training. This is a very effective rule.
