The MINIMUM EFFECTIVE DOSE is simply the smallest dose that will produce a desired outcome and anything BEYOND the MED is wasteful. That being said, use this training you can do when you are stuck for time and you still want results. Follow the training below, 4 times per week for 12 -16 weeks to get the body you want. Day 1Close grip pushups 10 reps (Can be done on knees or on an incline surface)
High intensity interval training (HIIT) is not a new exercise fad, nor a aimless approach to eliminate aerobic training's inevitable redundancy for the general fitness population. It is a research-backed, fundamental pillar that all ages and abilities can utilize. The use of HIIT has ranged from Olympic athletes, to cardiac rehab patients. The recent surge of HIIT into the general fitness population is here to stay. What is HIIT?
Train hard, eat less? Interval training could help suppress your short-term appetite, finds new research from the University of Western Australia.Overweight men who completed 30 minutes of intense exercise intervals ate up to 170 fewer calories about an hour post-workout than those who performed moderate exercise.
The phrase Interval Training is very often said. But what does it mean?Interval Training can be either of the following:Heart rate /Zone training or a mix of weights and cardiovascular in the same workoutOn a basic level interval training is the raising and lowering of the heart rate during a given workout. So, why do we want to raise and lower the heart rate? For years the answer has been because it helps you lose weight faster. Well that answer is correct, but how do you lose weight faster.
Steady state cardio if you are trying to trim a few pounds. According to The article, published in Obesity Reviews (Vol. 13 Issue 6), explained that cardio doesn't work for FOUR reasons:
•1 Some people eat more when they start a cardio program
•2 Calorie burning at rest often decreases with cardio
•3 Calorie-burning muscle tissue is often lost
•4 Cardio programs cause you to do less activity over the day
1. Be positive. Believe you can do this.
2. Do 2 extra reps with each exercise.
3. Finish your training off with this. a. 6 squats. b. 6 push ups.c. 6 reverse lunges. Do has many rounds in 5 min
Have a great Thursday
Use this at the end of your training today to empty the tank or a stand alone training if you lack time to get the gym. Can be done anywhere. Enjoy
Your circuit looks like this:
1. Body-Weight Squat: Do 9 reps
2. Pushup: Do 9 reps
3. Jumping Jacks: Do 9 reps
That's one round. Your pace is determined by your fitness: You can rest as needed between each exercise—simply go by "feel."
Do a total of 9 rounds. Try to complete the entire workout in 9 minutes or less.
Challenge your balance and your core after your main training this Friday.
BALANCE FINISHER- SINGLE LEG BALANCE. 20 seconds work and 10 sec rest 4 rounds on each leg. Bend your knee slightly, feel all the weight in the back of your heel take opposite foot off the ground and hold for 20 sec. Rest 10 sec and do the other leg.