The experts in the field of sport explores the latest scientific work, and prove to the sports programs at gyms for you to choose from will bring the best result. And if in the 80’s our mothers did aerobic exercise, we now look at with a wry smile to the women in spandex doing movements ridiculous. Is shown: the methods which give the best result are other.
Great.guru chose for you the trends that will dominate the fitness in 2018 and will bring the best result if you follow them. Of course not all at the same time. The main thing is that each one can choose his own.
1. Interval training of high intensity
The interval training high intensity (HIIT) is all part of a strategy. In the course of work the muscle fibers, fast and slow, it involves strength and endurance, it accelerates the metabolism and increases the gain of muscle mass dry. A few studies, conducted in the year 2017, showed that if you follow a proper diet, HIIT is a great way to “melt” the fat.
An indisputable advantage is the fact that training rarely takes more than 30 minutes, including warming up and cooling down.
Try to train according to the system of interval training of high intensity (“the protocol”) of dr. Izumi Tabata, a former head coach of the japanese team of speed skating, at least once. There are 8 sets of 20 seconds of exercise with a tempo as close as possible to the limit, and breaks of 10 seconds between the series. Are just 4 minutes. Then, rest a couple of minutes. If you still have forces and time, then repeated.
The classical exercises of the “protocol” of Tabata:
- Balancing with weights
- Squats with weights (or any other load)
- Sprints (a sprint to a speed as high as possible for 20 seconds)
- Rowing in flexion
You can exercise in your home or in a gym. In any case, it is best to talk to a doctor and a coach.
2. Training with own weight
We know the training with own weight since childhood. We have done in physical education in college, push-ups and pull-ups, and we have tried to bring our body from the lying position to the sitting position.
Now this type of training is experiencing a second birth. You need a minimum of inventory and space to a full working all the muscle groups.
Will be an excellent start:
- Bridge (you can start with a version simple)
- Exercises for the abdomen
There are many variations of these exercises, so you definitely will not get bored in the next six to twelve months.
An indisputable advantage is the fact that they are suitable for people with any level of training. So there is no excuse that is worth.
During the last few years, yoga has been on the list of top fitness trends. It is not surprising that follow here also in 2018. The phenomenon of yoga lies in its versatility, which allows you to “rediscover” this type of training constantly.
If the yoga you have been boring, don’t give up. Looking for the following areas: Iyengar Yoga, Bikram Yoga, yoga of the force, or, for example, Broga (the combination of the English word brother (“brother”) and yoga, a range for the real men.
If you’ve never done yoga, try to do simple movements: it starts, for example, with this set of exercises.
4. Fitness functional
Another “veteran” of the trends in fitness is functional training: the use of strength training to improve coordination, endurance and strength to perform the tasks of daily life. For example, lunges with dumbbells help to carry the bags of groceries from the store to the car and not lose the balance, and the zentadillas, to pick up the smartphone dropped.
Warning: the exercises of the functional training need to be appropriate for your physical condition.
5. Training based on boxing and kick boxing
Throughout the world there has been a resurgence of interest in boxing and kick boxing as the basis for the physical training. The reason is simple: if you weigh 60 kilograms, one hour of boxing you will burn approximately 800 kcal (of course, the more body weight, much more calories are spent). Aerobics or biking at a speed of 15 km/h burned 2 times less calories.
What else, in addition to the loss of calories, you will provide the boxing or kick boxing?
- Increase the speed, strength, coordination and endurance
- The ability to protect yourself
- An excellent level of stretch, if you choose kick boxing
Only do not forget to consult your doctor and assess your fitness level. If you do not have basic training in boxing or kickboxing, the classes should be conducted with a trainer, otherwise you risk injury and not get any significant result.
6. Strength training
The trend that was born already in the ancient times, is the strength training, that is to say, the lifting extreme weights.
Helps to maintain the health of the musculoskeletal system and the heart, accelerate, and maintain active metabolism and form a beautiful body. The main thing is not to overdo it: the health first.
The basic exercises of strength training are:
- Squats with bar
- Weight dead
- Bench Press with bar
- Rowing with bar
- Push press standing
All the exercises can cause injury and require the compliance of a technical implementation. Therefore, it begins to work out under the supervision of a coach.
7. Training on the trampoline
The research of the scientists of NASA have shown that with a pulse frequency and a level of consumption of the oxygen evenly, the efficiency of the workout on the trampoline is higher than the trot.
Jump on the trampoline develops strength, coordination, balance, and stretching. In addition, they help to improve the circulation of lymph fluid and increase the immunity. And not to mention that jumping on a trampoline is really fun and cute.
It is best to do this kind of jumps in specialised centres, under the supervision of a coach. There are also trampolines, portable individual that can be used in the yard or in the home, if it is allowed by the ceiling height.
If you have decided to work out without supervision, first try some simple exercises:
- Jumps simple, more and more high
- Jump with spins towards the sides
- Jumps with a separation of hands and legs
- Trot in the air
- Breaks in sitting position
Bonus: fitness clubs traditional you will begin to make transmissions for its members
Some fitness clubs traditional foreign, for example 24 Hour Fitness and Les Mills, have already implemented the transmission of videos in real time to their members.
Now it is possible to join the training from anywhere in the world. The distances and time zones are no longer a problem. The main thing is to have a connection to the Internet.
So, now the excuse “I don’t have time to go to the gym” is a thing of the past.
As you can see, many of the fitness trends do not change for decades, and many others, they come and go. It is on you what to choose to diversify your sporting life.
By the way, do you already practice any of the trends?
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