The 7 minute workout -
Fast, effective and a great way to lose weight.
Remember to train wisely!
What are the best aspects of good science?
The fact that it works!
You may have no idea what is inside your mobile phone. However, you dial a number and can call anywhere in the world. You may not know what laws of physics are at work when you make your coffee, but amazingly a cappuccino results.
Similarly, one may not fully understand the many molecular changes that occur in the muscles that make exercise beneficial or what happens to the capillary filtration. What is much more important for people is to possess a short guide on how to apply the latest fitness research in practice.
Here, we present a dynamic set of exercises, based on the latest scientific research. The effect of such a training regimen is comparable to a long jog or a full workout.
We start with a commitment to alternating intervals of high intensity and relaxation. Each exercise is performed for 30 seconds, with ten seconds intervals between sets. The actual training program consists of 12 high-intensity exercises, which are used exclusively for muscle development and management of body weight.
This is an effective way of getting rid of excess weight and improving the cardiovascular system, as well as strengthening muscles. Modern science works wonders.
But, it is not just a «so-so light» 7 minutes. It is a very serious seven minutes of work, which includes:
• high intensity
• combined aerobic and strength exercises
• involvement of all major muscle groups
• alternating periods of high load and recovery, given the 10-second rest and changing exercises and the alternations for muscles of the upper and lower body.
So, follow the exercises – this is very important!
Exactly how to perform the regimen of exercises:
• Exercises are performed for 30 seconds
• Rest between exercises for 10 seconds
• Maintain a fast pace
• Intensity - about 8 on a scale of discomfort from 1 to 10. This translates into about 80% of your maximum. These seven minutes should be, in a word, difficult. But seven minutes later, you are free!
How it works:
Research scientists at McMaster University in Hamilton, Ontario and other institutions have shown that even a few minutes of exercise at an intensity close
to your maximum produces molecular changes in the muscles that are comparable to the changes after several hours of jogging or cycling.
When interval training involves extremely strenuous activity, brief periods of recovery are critical. In this program, this recovery is carried out by a 10-second rest between exercises as well as exercise and a change in force on the large muscles of the upper or lower body.
Try this 7-minute workout and use it as you wish
1. Exercising in place - jumping jacks.
Starting position - feet together, hands down. Then, at the same time, you raise your arms to the sides of your head and spread your legs as you jump slightly wider than your shoulders. Without delay, quickly return to your original position.
If you find it difficult to do push-ups for 30 seconds, you can perform a simpler option. Simply, do not push up with straight legs and body. Adjust to your comfort level.
3. Push-ups from the turn of the body
Press and then push down on the floor and roll over on your left side and raise your right hand toward the ceiling. The body forms a likeness of the letter T. Lower your arm to the floor, once again pressing and turning, but in the opposite direction. This will work the chest muscles, upper back and triceps.
4. Push-ups on a chair for the triceps
There are two options:
Easier - legs bent and the load can be managed for comfort.
Difficult - legs straight and impact is achieved.
Lunges are very useful for the development of coordination, balance and stability. Keep your back straight. With both feet together, have your toes pointing forward and with your left leg, step forward and have your heel land squarely on the ground. Then, raise your back heel with the ball of your foot in contact with the ground. Flex your knees to a right angle and attempt to return to your original standing position by pushing back on your front leg.
6. The side strap
This is the fine exercise. To simplify the task a little bit, you can, initially, help yourself with your other hand, giving yourself additional support. The use of the side strap serves to strengthen your lumbar.
7. Step on the chair
This exercise not only puts a strain on your leg muscles, but also requires some coordination.
8. Running on the spot with high knee lifting