Any workout can save you more calories if you build it correctly. Learn how to do different workouts to burn more calories?
The goal of many people who attend gyms is to lose weight, lose weight and pump muscles. And what to hide, everyone wants to do it as quickly as possible. And in the top of the popularity of exercises that burn the most calories, long and exhausting workouts. But spending a lot of time in the room does not mean burning more calories. Exercise correctly and you will spend more calories in a short time. In our turn, we will tell you which exercise burns the most calories
Track
The best way to burn more calories on a track is to use an interval running method, in addition to interval running effectively removes fat folds in the abdomen. Build your training according to this scheme:
5 minutes fast walk;
5 minutes of quiet running;
2 minutes of intense running.
Train in this mode for 45 minutes, and the results will be noticeable after the second workout.
Running on the track, you need to constantly change the angle of inclination of the canvas, then increase, then decrease, so that you will give a load to all the muscles of the legs. The higher the angle of inclination, the more calories will be burned, the uphill race requires more energy than the plain race.
Do your workout longer, at least five minutes, during these five minutes you will burn up to 50 extra calories. If you work vigorously with your hands running, for example, to Box air, you can burn 100 more calories in one workout.
Ellipse
When exercising on the ellipse, the hands are most often on the handles of the simulator and are inactive. To increase the load, burn more calories and make the biceps and triceps work, you need to pull the handle towards you with one hand and press the handle. This method involves the use of resistance force.
But if you train for exhaustion to burn more calories, then with a fixed load, you are unlikely to get an excellent result. The fact is that over time, training on the ellipse will become too simple, if you do not increase the load at this stage, classes will be useless. Loads increase, gradually increasing the speed. The optimal number of steps per minute is from 140 to 160, you can give yourself a big load only with the permission of the coach.
The interval training method for the ellipse is also suitable, short intervals of intense work should alternate with longer intervals of measured work. At the beginning of the class, do a warm-up, and then train for 30 minutes according to this scheme:
2 minutes of acceleration;
1 minute of maximum accelerated work.
At the end of training, you need to run on the ellipse for 2-3 minutes at a slow pace, this will be an excellent end of fat burning training.
Bodybuilding-exercises that burn the most calories
It is better to start training with exercises with your own weight, for example, a pair of approaches of 10 pumps, if simple pumps for you will be too easy, you can use more complex variations. Use bosu or balance Board in the process of exercise, they will force the body to spend extra calories to maintain its balance in space.
Do your multitasking workouts, combine different exercises, for example, alternate different types of bars with burpees, do anything, the main thing is that you are really difficult. If the preparation allows, then spend supersets, that is, work with weight without stopping, not allowing procrastination even for a few seconds. Thus, not only will you burn a lot of calories, but you will make your muscles work more intensively.
Fitness and health 