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Title : Why The 7-Minute Workout Works: High-Intensity Circuit Training
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Why The 7-Minute Workout Works: High-Intensity Circuit Training

by Justin Caba
medicaldaily

There are a lot of circumstances that can derail even training plans faithful person. Making it in the gym on a given day often depends on time. Unfortunately, time is where most ambitious gym goers find their first Speedbump. Reserve an hour each day to go to the gym can be a tall order when it has thrown on top of a full day of work, a whole day of school, or any other extracurricular activity. Most people with an already full schedule decide to add an hour in the gym is just not possible.

training 7 minutes may sound like it is too good to be true, but health experts and supporting fitness fitness plan in nice weather have something that backs up its claims: science. Not only is high intensity interval training (HIIT) beneficial for our fitness goals, but also reduces our risk of overuse injuries. Now, before you start spending seven minutes of our day to give the maximum in the squat rack or Smith machine, let's take a look at how the training is conducted.

Make your healthier life style seven minutes at a time. The scientific training 7 minutes

"If you are new to exercise or has been a while, then this is for you as the training exercise 7 minutes is exactly just for that - it is designed for beginners or busy people to carry out this intense, short training, "green Donovan, the trainer of celebrities and author of No excuses fitness, said daily health in an email. "They can do it at home or at work. Seven minutes is easier to do and is more efficient than a training one hour. In addition, your metabolism will increase and increase strength during training. For cardiovascular fitness and similar benefits , you can do calisthenics to martial arts. "

How do training 7 Minute

Twelve exercises up training 7 minutes, including jumping, the wall feel, push-ups, crunches, chair step-ups, push-ups, triceps dips on chair, planks, high knees running in place, lunges, push up and rotations and side planks. Part of what makes this training so attractive is the number of machines and tools of exercise that is not necessary. In fact, all training is body weight exercises that require only a chair and a wall.

Chris Jordan, director of exercise physiology at the Institute of Human Performance in Orlando, Fla., Co-author a study published in the American College of Sports Medicine Health & Fitness Journal that supports the benefits of Interview. Jordan and colleagues explain that although the training lasts only seven minutes, which should be a very uncomfortable seven minutes. Exercises should be performed one after another for 30 seconds each, and an intensity scale of 1 to 10, the exercises should be performed to around 8.

The rest time may not sound so vital to a workout that only lasts seven minutes, but, like all training routines, rest is essential to optimize our performance and reap the benefits of exercise. Jordan recommends a period of 10 seconds rest between each workout to allow even a small window for the muscles to recover. This is also why exercises have to be performed in quick succession in the exact order in the list. When we switched to the next exercise the muscles that are only used in the previous exercise have time to recover.

"Training of 7 minutes is a short, quick exercise series that use your own body weight. All parts the body receive the same amount of attention, "added green. "The exercise routine is performed for 30 seconds each with periods of 10 seconds of transition before the next move. The order of the exercises is important because it must alternate the opposing muscle groups work and follow the exercises it will make your heart rate with that cool. "


the science behind the exercises in 7 minutes

How can science explain seven minutes of intense physical activity compensating for at least one hour of moderate physical activity?

Since Jordan and colleagues published the results of their study between may and June 2013, a number of studies have been done to substantiate their original claims. One such study, published in PLoS ONE, suggests that HIIT is a "powerful stimulus" that causes physiological changes consistent with improved health among people with overweight and obesity. Participants were asked to spend 10 minutes on a stationary bike, including one minute at full intensity, improved their sensitivity to oxidative capacity, health and cardio-metabolic insulin.

Other study conducted by researchers at the University of Aberdeen he found that two and a half minutes of high intensity exercise can be as effective as running for 90 minutes at a moderate pace. Participants who performed around five minutes of intense physical activity before consuming a high fat meal had lower levels of fat in the blood compared to those who walked at a moderate pace for 30 minutes. The research team explained that HIIT stimulates the liver to absorb more blood fat before using.

While science provides an explanation of the benefits of training of 7 minutes, maybe the only explanation we need is that people moving sets. Over time, a sedentary life may lead to a number of adverse side effects, including obesity, heart disease, diabetes and certain cancers. The only way out of a sedentary lifestyle is to get up and be active. Unfortunately, many people decide if they are unable to exercise for an hour or more, then it can not be also training at all. Interview and other forms of training intensity and short makes exercise possible for anyone with a plate full.

About the author
Justin Caba is a writer who lives in New York City with a degree in journalism at the University of Susquehanna. Along with the daily doctor who has contributed to Newsweek and the Daily News. While it is focusing on nutrition and fitness, but also kept up to date on all the events in professional and college sports.

"Why The 7-Minute Workout Works: High-Intensity Circuit Training", article source: riseearth.com

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