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— TRAINING —
Many people are unaware that physical activity can help prevent the occurrence of many diseases such as hypertension or osteoporosis. Sport, however, has many advantages such as improving physical and mental conditions.
I give you here some examples to exercice, you can do it everywhere and no need specially material or gym center.
For over 20 years, science has recognized the health benefits of sport. A major survey of 8,000 people was carried out on this subject by the Journal of Women and Health-Medicine, a French journal journal.
The risk of developing a disease is however diminished with the practice of exercises thus reducing the health costs which can be very high in case of chronic diseases.
Often, too often, it is believed that the fact of being physically active is enough to lead us straight on the path of thinness. Sport helps to tone our body, but also carries in its wake a whole bunch of false good ideas to promote weight loss! You have to know that to stay thin and healthy, your diet will impact more that your exercices, yes, a healthy diet will reflect 80% of your body, while, your sport will impact 20% on your body. So the best way to stay in harmony in your body is to associate exercises AND good nutrition.
In this part of my website, I give you some exercise to associate with my nutrition programs. You will find different way to do sport, anywhere you are, at home, in a park or at the gym you can do it! So... let's go and no excuse!
— training —
The circuit training is a set of sports workshops that allow to muscle, to stay in shape. The singularity of this activity is that it is necessary to perform several "sports" in a specific order: this series of exercises allows to tone the muscles, whatever they are (legs, arms, abdominals, back) and to gain endurance (Requires the shortest possible recovery time) and respiratory capacity. With those exercices you can train without material! Cheap and practical!
- Mountain climbers
- Jumpings Jacks
— cardio —
Unlike mass training, cardio-vascular training (skipping rope, running, cycling, etc.) allows you to work and increase endurance and cardiac performance. This will be beneficial subsequently in different strength training exercises. By cardio activity, one thinks especially of all low or medium intensity efforts that can be extended over a long period (30 minutes to 1h00), ie for example jogging (whether in the wilderness or On a treadmill), cycling, rowing, swimming, etc.
My advices: doing cardio 3 times per week is sufficient, of course you can do it more but a good way is to associate your cardio and your training. So 3 tim
- Running: 700 to 900 calories burning per hour, jogging is good for everyone, but with caution in case of cardiovascular disorders, outdoors or at home on a treadmill.
- Bike: around 600 calories burning per hour. The practice of cycling stimulates the venous circulation and attacks the cellulitis of the thighs.
- Jumping rope: more than 700 calories are burned per hour of practice. 10 to 15 minutes of jumping rope 4 times a week constitute a good volume of training. The jump rope allows you to tone the muscles quickly at home without taking volume.
- Rower: 550 and more calories are burned per rowing hour. The rower reinforces almost all the muscles and allows to associate bodybuilding at home and cardiovascular endurance.
— hiit —
HIIT is a split-training mode that aims to strengthen physical fitness through brief (15-30 minute) sessions of aerobic exercise.
A workout has the peculiarity of being composed of very short periods of intense stress alternating periods of recovery.
A training session includes a warm-up period, 6 to 10 repetitions of one exercise and a period of return to normal. Each exercise is composed of two phases. The first is a phase of intense effort, carried out at the maximum intensity of which the practitioner is capable. The second phase is the recovery phase and must be carried out at medium intensity. Example for a Hight Intensity Interval Training:
The duration of “work” is 30 seconds, and my “rest” is 60 seconds for beginner. If you have a higher level you can do 60 seconds speed and 60 seconds slowly. The work/rest ratio in this case is 30/60, or 1 to 2. I shoot for 5-10 cycles, depending on the type of cardio I’m doing and if it’s right after strength training.
If you give yourself full during the intense phases, then you will realize a very good session. You will even know what is called 'after burn effect' it is a mechanism that lasts up to 48 hours after the session and increases your metabolism. In the end, you will burn calories long after your workout! So, what are you waiting for?
Advice: practice HIIT 2 times per week! This exercice remplace your cardio cession and it's a less long cession, if you have not too much time for a 1 hour of cardio, 20-30 minutes for the HIIT are good enough.
To finish the session, think of walking one or two more turns in order to regain a rhythm of rest. Think also to stretch well!