We have put together workouts that will help burn more calories. Do not give thanks.
It is believed that we spend more calories, for example, when we run, than during weight training. But working with scales has a good advantage: after class, energy consumption increases. “This is because during this training less oxygen is absorbed than necessary,” the effect is called Oxygen Debt or EPOC — Excess Post-Exercise Oxygen Consumption, “explains Laura Miranda, CSCS, Physiotherapist, Sports Nutritionist and Personal Fitness Trainer. . “Accordingly, after exercise, the body“ gets “the right one, that is, it increases oxygen consumption.”
It is with the participation of oxygen that the body can return to the state that was before training – to restore body temperature, damaged muscle tissue. All these processes require additional energy, which is generated precisely due to the incoming oxygen. An additional bonus from strength training: the body spends even more energy on maintaining muscle performance. That is why with regular classes you feel how strength and endurance are growing.
The American Sports Medicine Organization ( ACSM ) has identified 14 activities during which a person spends more calories. The calculations were made as a result of studies involving people weighing 57 and 84 kg. As a bonus: Laura Miranda and Noam Tamir, a New York trainer and founder of FS Fitness, suggest how to complicate workouts to increase the effect of EPOC after.
Energy costs: 667–900 kcal / hour, if you jump at least 120 times per minute (this is more than realistic)
Use a rope with weighting to increase the effectiveness of training and working out the arms and shoulders.
Speeding uphill and on stairs
Energy costs : 639–946 kcal / h
“Do maximum acceleration for 20 minutes, followed by rest – this will help increase oxygen debt and burn more calories,” advises Laura Miranda.
Energy costs : 682–864 kcal / h
For efficiency, work 90 seconds, and rest – 30.
Bike Interval Training
Energy costs : 568–841 kcal / h
Alternate a medium-intensity ride, for example, for 1.5 minutes and then accelerate for 40-60 seconds. Alternate such intervals for 20 minutes.
Energy costs : 566–839 kcal / h
A long run at an average pace of 6-8 minutes per 1 km in combination with light accelerations is suitable. For example, run 60 seconds at a steady pace and increase speed for 30 seconds.
High Intensity Workout (HIIT) with Kettlebells
Energy costs : 554–822 kcal / h
Noam Tamir recommends an intensive circular workout in which alternating arms and back exercises with leg exercises. So surely enough strength to work out for an hour.
Energy costs : 498–738 kcal / h
Start your workout with 10 seconds of acceleration and then rest for 50 seconds. Then increase the acceleration time and shorten the rest period: 15 seconds sprint and 45 seconds rest, 20 seconds sprint and 40 seconds to recover. And do not forget to increase the resistance!
Energy costs : 481–713 kcal / h (at a power of 150 watts, information is displayed on the simulator)
An effective option is to row very quickly (150 watts) for 1 minute and rest for 30-60 seconds. Not really relaxing, of course, but changing the load: for example, squat, stand on the bar or do push-ups.
Energy costs : 452-670 kcal / hour, with the passage of 77 steps per minute
Ladder – an excellent “simulator” for strength and cardio training at the same time. Take dumbbells of 2-3 kg in each hand to put more strain on your upper body.
Energy costs : 341–504 kcal / h
Miranda recommends performing each exercise “to failure”, that is, when there is no strength left at all, and only then rest. An additional bonus: choose exercises that involve several muscle groups at once. The more muscles that work, the more energy you need to move.
Energy costs : 340–505 kcal / h
The most important thing is to minimize time for rest between circles. For example, if there are 5 different exercises in a circle, then work for 30 seconds and relax – 10. This is the format that will increase the post-workout effect of EPOC.
Energy costs : 322–478 kcal / h (resistance not lower than 8)
Change the resistance level and tilt of the simulator to achieve great results.
Energy costs : 285-421 kcal / h
You can integrate work with a rope, for example, into a circular training session or do a full lesson only with it. Perform double waves for 30 seconds 5 rounds. Try to increase the number of repetitions in each circle.
Energy costs : 226–335 kcal / h
Sign up for power vinyasa flow yoga – in it, asanas flow from one to another, and you need to synchronize movement with breathing.
An additional option for estimating energy costs is the use of special sports watches: for example, Polar, Suunto or Garmin. Enter your parameters into the watch – age and gender, select the type of training, and the watch will determine the energy consumption by heart rate.