It is enough to do them twice a week.
IN book by a Harvard professor, renowned professor of evolutionary biology Daniela E. Lieberman Exercised describes two types of exercises.
High-intensity cardio workout: you need to make 10 jumps on one leg, as high and fast as possible. In this case, the second leg must be lifted by the knee with both hands.
I think that exercises with the second leg, of course, should be done only by trained people. For the rest, just jump is enough.
When landing, the legs are bent, the muscles are well stretched. The legs must be alternated. After jumping, you need to run 100-200 meters as quickly as possible.
Power training: you need to lift small weights 15-20 times per set. Here the questions remain, which muscle groups need to be trained. I will assume that it is more effective to train the largest muscles - legs, gluteal muscles, arms, back. But for the beauty and harmony of the figure, of course, you need to pay attention to everything, do not forget about the press.
Both types of training should be done at least 2 times a week each. The number of approaches-runs, as I understand it, depends on your initial state.
Such exercises increase the ability of the heart to pump blood, improve the condition of blood vessels, and, as a result, reduce the risks of atherosclerosis, diabetes, etc.
how I already mentioned, nature is against human wasting energy. Therefore, we like lying more than running. But at the same time, we categorically need movement, since it was it that was one of the components of evolutionary success. Whoever moved more successfully survived and multiplied.
How do you force yourself to practice?
- Practice in groups with friends,
- Prepare for sports in advance - for example, pack your fitness bag, lay out your clothes for a walk in the evening, so as not to think in the morning, put everything on quickly and run out into the street
- Train with your favorite music, podcast, watch TV shows.
The professor recommends doing a week about 150 minutes, but not less than 90.
Part 4. To be continued
Your Doctor Pavlova
Part 1:How to run away from aging
Part 2: Why my back hurts: Don't just sit, fidget!
Part 3: How long does one need to go through in a month to delay old age: scientists have calculated the answer
