Exercising outdoors is great for our body and soul and we
also avoid the training stereotype. In today's article, we will find tips
for exercises that we can do anywhere, without aids, and in a minimum of time.
What can be the benefits and risks of short interval
training?
Interval training is often held at a higher intensity, but
at the same time, we can manage it in less time than, for example, classic
training in the gym or cardio. We can use the intervals both for strength
training and for riding a bike or jogging. This type of training has
its advantages, but also pitfalls that we should be aware of.
Benefits of interval training.
1. Lots of calories burned.
.when training at high intensities, our body burns more
calories in the same unit of time than at medium or moderate-intensity.
.studies show that postprandial energy
expenditure (EPOC) is higher in interval training than in classic cardio.
.and when we add these two values (energy expenditure
during training + EPOC), the energy output can be lower, the same, or higher
compared to classical cardio because it always depends on the intensity of the
load during the activity and its duration.
2. Time saved.
.interval training often does not take us more
than 30 minutes.
3. We do not need special equipment.
.there are a lot of exercises with our own weight, thanks to
which we practice the whole body.
4. We are definitely not in danger of boredom.
.each of our interval training can be a little
different.
5. We support the health of our hearts and blood vessels.
6. We can practice anywhere.
.We can do exercises with our own weight at home, outdoors,
but also on vacation.
Risks of interval training.
1. Higher risk of injury.
.due to quick exercises, we often don't focus so
much on following the right technique.
.at intervals, we often come across exercises with jumps and hard
impacts, and if we are not trained, it can hurt our
musculoskeletal system.
2. Risk of overtraining and reduced performance.
.if we practice high-intensity interval training on the whole
body every day, there may be situations where we will not be able to regenerate
sufficiently, and this may result in a gradual decrease in our
performance.
.it will be more beneficial to alternate interval training
with another activity, eg aerobic training in medium intensity.
10 exercises with our own weight, which we can practice
anywhere.Most of these movements serve to strengthen the whole
body. They exist in different variants and we can adapt them to our
current fitness. If we have available exercise aids such as single arms or
kettlebells, we can add them to some exercises after mastering the basic
technique. For all exercises, we should have a firm centered body during
movement.
1. English girls.
Execution: We start standing, shoulder-width stance,
then drop to a squat position, place our hands on the ground, kick our legs
back to the handle position, lower our body to the ground, and then lift
ourselves again and jump to the upper position.
2. Squats.
Design: Posture with shoulder width or slightly
wider. We keep the back straight, we move the pelvis back as if sitting
down, the heels are on the ground all the time, the knees point
outwards. Squat deeply until you maintain the correct technique (without
flexing the spine). We can also do squats with a jump or
weight.
3. Lunges.
Execution: We stand upright, arms along the body, one
leg steps forward (or backward), knees pointing straight, back
straight. We will carry out the lunge as deep as the right technique will
let us go. We can lightly touch the ground with our knees. Another
option is a lunge with a jump and alternation of legs or adding weights to
the hands.
4. Mountain climbers.
Execution: The movement starts in the position of the
plank on the outstretched upper limbs, then we pull one knee to the chest, then
we return the leg to its original position, we do the same with the other
leg. We alternate our legs, keeping the firm center of the body all the
time. It's such a "run in the plank".
5. Cranks.
Execution: We start in the position of the plank with
outstretched upper limbs, arms shoulder-width apart or slightly wider, slowly
lower the chest by touching the elbows until we touch the mat, then push the
chest back to the starting position. Throughout the exercise we try to
keep the body level, we do not bend in the spine, the head in the extension of
the torso. The variant on the knees is simpler (so-called women's
push-ups), by changing the position of the hands ( close to the body, farther
from the body ) we change the involvement of the muscles. A more
demanding variant is, for example, Spiderman push up, where we bend
one leg at the same time as the handle, or the handle with a clap.
6. Plank.
Execution: The basic position is with the support of
the forearm, the elbows make a right angle with the shoulders, the head in the
extension of the spine, the activated muscles of the abdomen and buttocks, the
body is in one line. The spine should not bend at all times. More
important than the time we last in the plan is its correct execution. Other
variants include a plank on outstretched upper limbs, a side plank, or
a plank with touches of the shoulders. For beginners, a plank with
support on the knees is suitable.
7. Russian twist.
Execution: Sit on the ground with bent knees, keep your
back straight at all times and turn your chest and hands to your hips. We
change sides. If we have weights, we can hold them in our hands during
exercise.
8. Sprinter seats.
Execution: The exercise starts lying on your back,
together with the activation of the center of the body, we lift the torso and at At the same time bring one knee closer to the chest and touch the knee with the elbow of the opposite hand, return to lying on your back, and repeat the
exercise on the other side.
9. Romanian deadlift on one leg.
Design: Stand with the weight on one leg with a
slightly bent knee, we start to lean forward and the leg, which is not a
support, goes backward in a smooth motion. It is not necessary to lean
forward as much as possible, it is more important to maintain the correct
technique - especially straight backs without turning the pelvis. First, we
practice the exercise without a load, if done correctly, you can add one-handed
arms.
10. Side skaters.
Execution: Stand with the weight mostly on one leg with
the bent knee, the other leg bent in the leg, from this position we take the
bent leg a step to the side with the fact that we transfer the weight to it, we
bend the other leg.
What could such training look like?
To get the most benefits from a short interval
workout, it should be of higher intensity and include the best muscles of
the whole body with a predominance of multi-joint exercises. We want
to fit in time up to 30 minutes. We can choose which form will be the most
ideal for us.
We start each workout by warming up for 5-10
minutes. For example, we start with a brisk walk, run lightly, and then
circle the joints of the whole body. On the contrary, the end of the
training should be devoted to general calm and exhalation (eg slow running or
walking home) and static stretching.
1. Circular training.
We will choose a few exercises that we will practice in a
row with minimal pauses when moving to the next exercise.
Example of circuit training.
|
.Exercise
|
The number of repetitions
|
|
.Squats with a jump
|
15–20
|
|
.Mountain climbers
|
15–20
|
|
.English people
|
10–15
|
|
.Russian twist
|
15–20
|
|
.Cranks | 10–15
|
We include short breaks between exercises. After the
end of the series (all 5 exercises) 1-2 min. pause. This is how we
practice the 3-4 series.
2. High-intensity interval training HIIT (high intensity
interval training)
We can adjust the interval training of the HIIT type
according to our own performance. For beginners, it is better to choose
the ratio between exercise and rest in favor of rest (eg 15 seconds of
exercise, 45 seconds pause), while more advanced exercisers can get into a
ratio with a longer period of exercise (eg 30 seconds of exercise, 15 seconds
pause). Some people may like the variant of interval training, where
instead of a break we will include an exercise in a lower
intensity. E.g. We do squats with a jump for 20 seconds, squats
without a jump for 15 seconds, or vice versa.
Example of HIIT training.
.we can adjust the time of exercise and breaks to our own
condition
1.Alternating lunges with a jump of 30 sec., 30
sec. pause.
2.Plank with shoulder touches 30 sec., 30 sec. pause.
3.Mountain climbers 30 sec., 30 sec. pause.
4.Squats 30 sec., 30 sec. pause.
5.Spiderman push-ups or regular push-ups 30 sec., 30
sec. pause.
After completing the series, pause for 1 minute. We
will practice a total of 3-4 series.
3. Tabata interval training.
Tabata is one of the most demanding offshoots of interval
training. It practically looks like we practice for 20 seconds, rest
for 10 seconds. We have 8 such intervals behind us. One Tabata will
take us 4 minutes. Whether we choose 8 different exercises or alternate
between 4 or 2 is up to us.
Example of Tabata.
1.Lunges backward - 20 sec., Pause 10 sec.
2.Romanian deadlift on one leg (left) - 20 sec., Pause 10
sec.
3.Romanian deadlift on one leg (right) - 20 sec., Pause
10 sec.
4.Cranks (a variant on the knees) - 20 sec., Pause 10
sec.
5.Plank - 20 sec., Pause 10 sec.
6.Sprinter seats - 20 sec., Pause 10 sec.
7.Side skaters - 20 sec., Pause 10 sec.
8.English - 20 sec., Pause 10 sec.
.pause after one series 2 minutes, total 3-4 series
What to take from it?
The inclusion of interval training can diversify our current
training plan. The mentioned exercises and types of training can be
chosen according to taste. All you have to do is go outside, to the park,
to the workout playground, and spend a few minutes with your body, for which we
will be rewarded with a generous dose of endorphins.
