Many people have a love-hate relationship with cardio. But for most, cardio is essential for cardiovascular health and fat burning. But which kinds of cardio are best and how long do you really need to sweat to see results? We gathered our best reports and cutting-edge research from 2016—check out these effective methods and training techniques before your next sweat session.
THE 12-MINUTE HIIT WORKOUT
By Lisa Steuer
The method known as 10-20-30 training works like this: you gently run or use a machine for 30 seconds, then accelerate to a more moderate pace for 20 seconds, then for the last 10 seconds, you sprint at full force— as hard as you can— and then repeat the sequence. People have found this type of training to be appealing because it’s easy to count your time without using a stopwatch, and the most difficult part of the workout only lasts 10 seconds at a time.
In comparison, typical HIIT training involves 30 to 40 seconds of very hard sprinting followed by 15 to 20 seconds of jogging or walking, and is repeated several times. This method is difficult but effective and is often reserved for more advanced exercisers.
But in 2014, a study on HIIT using out-of-shape adults found that few of the participants became more fit after the study’s completion, according to The New York Times. This study involved overweight and out-of-shape adults who were asked to complete high-intensity interval training for three months. The participants could perform one of the two common types of training protocols—four minutes of fast jogging with a rest and then four more minutes of fast jogging, or 30 seconds of full-out effort, followed by rest, and then repeated three times.
The researchers believed that few of the participants became more fit because early in the study, most of the participants had quit doing most or all of their exercise assigned to them for the study (study participants were supposed to do some exercise sessions on their own, and some were supervised).
هذه القصة مأخوذة من طبعة January 2017 من Fitness Rx for Men.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
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هذه القصة مأخوذة من طبعة January 2017 من Fitness Rx for Men.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
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Cardio Research Review: Best of 2016
Many people have a love-hate relationship with cardio. But for most, cardio is essential for cardiovascular health and fat burning. But which kinds of cardio are best and how long do you really need to sweat to see results? We gathered our best reports and cutting-edge research from 2016— check out these effective methods and training techniques before your next sweat session.
Muscle-Building Research Review: Best of 2016
ENHANCED PERFORMANCE WITH CREATINE AND REST-PAUSE TRAININGThe right combination of supplement and training techniques can vigorously boost muscle size and strength. One combination suggested in 2016 involved the joint use of creatine monohydrate with the rest pause training technique. Rest-pause training typically involves the use of a weight that you can lift for a specific amount of repetitions. Yet, instead of lifting the weight uninterrupted for a complete set of repetitions, you rest between repetitions. This approach will typically allow performance of additional repetitions, providing a substantial training effect that boosts muscle size and strength.
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Don't Find Influence in Others
Joe, i love following you on instagram (@joedon- nellyfit). You seem like a person of intense and con- sistent motivation. My question to you is how do i prevent lulls in my levels of motivation? I find things to motivate me, it runs its course and then before i know it i feel completely unmotivated. How do i fix this? What should i focus on or stay away from when looking for consistent motivation? Thank you in advance.
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Forced Reps For Accelerated Muscle Growth And Strength!
Advanced weightlifting techniques manipulate specific training variables such as load, sets and repetition range, in order to more efficiently improve lean muscle size and strength.
