A Bodyweight Holiday Circuit: The Short Version
A Bodyweight Holiday Circuit: The Short Version
Today we’re talking about circuit training and, more specifically, interval training.
WHAT IS INTERVAL TRAINING?
Put simply, interval training is a type of discontinuous exercise that is usually characterized by a sequence of exercises performed at low intensity and at higher intensity, in alternation.
We speak of Freiburg interval training: born in the 1930s in Freiburg thanks to the coach W. Gerchler and the cardiologist H. Reindell, who showed that performance improvements were due to the greater cardiac efficiency achieved and that the greatest benefit is obtained when the swing in heart rate reaches and/or exceeds 50 beats per minute.
In the fitness world, over time it has become an efficient, rewarding training method that delivers excellent results.
With regular training periods, in fact, even though they fit within twenty or thirty minutes of variations, you get changes in cardiovascular efficiency and in the ability to carry oxygen to the muscles involved.
Beyond the performance gains – around 5/6% according to research from the Journal of Strength and Conditioning Research – there is a roughly 30% improvement in the results of weight-loss training using this method compared with moderate physical activity; this is because interval training triggers systems that speed up the body’s metabolism, which takes longer to return to its pre-workout state, continuing to burn calories even after the workout is over.
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WHAT ARE THE BENEFITS OF INTERVAL TRAINING?
Training intervals that alternate between a high-intensity workload (80-90% of maximum heart rate) and medium-low intensity (when you stay between 55-70% of maximum heart rate) are able to increase blood flow capacity in the muscles, a factor that helps improve the clearance of lactate from the bloodstream.
In addition, thanks to the alternation of high- and low-intensity training intervals, it brings about effective fat loss, since metabolic expenditure rises and calories from fat are burned.
OUR CHRISTMAS CIRCUIT
The circuit we are explaining today is relatively short: the first two exercises shown are alternated and repeated for eight rounds. We’re talking about burpees and spider plank, to be done for 40 seconds with 20 seconds of rest.
EASIER BURPEE
Ideal for working the cardiovascular system, it will make us burn plenty of calories.
We put our hands on the floor, jump back and then forward, stand up and put our hands behind our head.
The intensity of the execution should match your level of fitness.
SPIDER PLANK
The spider plank is alternated with the burpees.
Supporting yourself on your elbows, which go under your shoulders, bring your knee, passing on the outside, toward the elbow on the same side.
During the holidays it can happen that we give in to a few indulgences: the important thing is not to overdo it!
Typically, after the holidays, we may notice a rise in cholesterol.
We stress how utterly pointless it is to cut dietary lipids (the so-called “fats”) from your diet to try to lower it; we recommend instead stimulating liver and bile function to help eliminate it into the intestinal lumen.
The right choices are potassium-rich foods with a muscle-relaxing action to dilate the smooth muscle of the bile ducts and promote outflow toward the intestine.
At the same time, avoid complicating digestion with hard-to-digest foods or the simultaneous intake of fats of different kinds (animal and vegetable).
In this regard, the Eathlon method suggests the right combination of meals.
To complete today’s circuit we still need a couple of exercises: jumping jacks and squat jumps, again done in alternation.
JUMPING JACK
Starting with your legs together, as you spread your legs apart, bring your hands together above your head.
As always, the intensity is chosen according to your level of fitness.
SQUAT JUMP
The starting position is with your legs apart and your feet slightly wider than shoulder width.
Keep your back straight, trying to stay perpendicular to the floor. From this position, push hard upward with your legs.
An easier variation is a simple squat in place.
Finally, let’s remember how important it is to play sports, but for a truly healthy life a balanced diet is the necessary foundation.
Eathlon is the Mediterranean Diet personalized and functional to your sport, based on your tastes and your habits!
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