Strength endurance training for the home

Now we know it exactly:

The metabolism in women is slower than in men. And that means: Even the fat loss is slower. This has been proven by a new study by the Sport University Cologne. Does that mean that we have to do a lot more sport to get a good figure? Do not worry, we just have to train a little differently. Namely combining endurance sports (like jogging or walking) with strength exercises and best to do a strength-endurance program that offers both at the same time. Because women naturally have fewer mitochondria (energy sources) in their muscles, which ensures that the body can properly burn a lot of fat. ChroniquesDuVasteMonde-Body-Power was developed on the basis of these findings together with the Center for Health of the Sport University Cologne. Strength endurance training is designed to activate and train all major muscle groups to increase the number and volume of mitochondria. The muscle cells become real little "power plants".

Each power exercise in the "Body Power" program is repeated 45 times to exhaust the energy deposits of the muscles. The last few repetitions, the muscles may burn a bit quiet, a sign that the muscle is working optimally. The exercises have been selected to strengthen the largest muscles (abdomen, legs, buttocks) on one hand and to train entire muscle chains at once. Because only when the whole body is involved, running the fat burning at full speed also in muscle training.

Before the strength exercises and in between, endurance exercises (such as power marching or step-touch) are made. As a result, the pulse quickly reaches the fat burning level and does not decrease during the entire training period. The heart rate varies between 110 and 130 beats per minute, depending on the age. Within this pulse rate range, the body uses about eight calories per minute during exercise, about 6.4 of which come from the fat deposits. Result after one hour: about 500 calories are used up. To get rid of one kilo of fat, about 7500 calories must be burned. This can be done in five weeks if you train our program three times a week for one hour while continuing to eat normally. If you want to see faster results, you should also do ChroniquesDuVasteMonde diet. Stretching follows after the endurance training: The stretching exercises relax the muscles and help them recover faster from the workout. In addition, the stretching of the muscle fibers improves the development of muscle power.

So, let's go: Living room free for fat burning with turbo effect!

The CD "Body Power" can be conveniently ordered here in the ChroniquesDuVasteMonde.com shop.

1. Endurance training

Put it down, feet standing side by side. Now first put the right foot diagonally forward (outside), then the left; with right back to the starting position and with left back. And again: right in front, left in front, right back, left back ... The feet enter a "V". 1 minute. Who has the process on it, the arms angled - and on it goes: In the step right before swinging the right forearm to the outside, in the step left before swinging the left outward. When resetting your feet, fold your arms back ... 1 minute.

Marching

March on the spot and use your arms vigorously: angling and swinging with power back and forth. 1 minute.

Knee-Lift

Now when marching pull your knees higher and always alternately right elbow to the left knee, left to the right knee ... 1 minute.

Step-Touch

Put it down, feet stand together. Now take a big step to the right with your right hand, put your left foot on it, then turn left to the side, turn right? and so on ... 1 minute.

Biceps Curl

When step-touch, bend the arms in front of the body and stretch again: side step? Bend your arms, put your foot on it? Arms stretch ... 1 minute.

2nd strength training

Stand upright with your knees slightly bent and possibly lean against a wall (or door frame). Stretch the right leg to the side and put on the toe. While breathing out, lift your right leg, turning the toe in slightly - and lower it again when inhaling, but do not turn it off. The upper body stays upright ... 20 repetitions. Shake legs briefly, side change. And repeat the exercise twice more. In between: Step Touch with biceps curl, about 1 minute.

Squats for tight leg and upper body muscles

Starting position: The feet are shoulder width apart, the tips of the toes point slightly outwards, the back is straight and slightly bent forward.Now stretch your arms to the ceiling and slowly while breathing in the squat, pushing your butt back down, as if you want to sit down (the legs form approximately a right angle, knees do not go beyond the tips of the feet). Come up slowly, exhale and let your arms sink ... The back stays straight, the neck long. Three times 20 repetitions. In between: Knee-lift? When marching, raise your knees and alternately turn right elbow to your left knee, left to right knee, about 1 minute.

Shoulder shaper for firm shoulders and strong back muscles

Place your feet shoulder width, extend arms sideways (shoulders and arms make a line, shoulder blades are deep), palms face down. Now let your arms circling backwards: Describe first small, then ever larger circles ... and let your arms circling forward. Do not forget to breathe! Three times 30 back-to-back circles. In between: Step Touch with biceps curl, about 1 minute.

Sit-ups for a flat stomach

Basic position: When leaning forward, bend your legs, press your heels into the mat and place your hands behind your head (elbows pointing outwards). Now when breathing out, lift the shoulder blades slowly, slightly rebound, and slowly roll back down when inhaling, without completely removing the shoulders. This trains the upper abdominal muscles. Three times 20 repetitions. Cycling in the air in between, with power, about 1 minute. Now train the oblique abdominal muscles. Take your basic position and lower your knees to the right side towards the floor, the shoulder blades remain on the ground. As you breathe out, slowly move up with the upper body, slightly rebound, and roll down while breathing in, without completely laying off your shoulders. 20 repetitions. Page change. And repeat the exercise twice more. In between: cycle in the air, about 1 minute.

Push-up on the wall for firm chest and arm muscles

Support hands at shoulder height against a wall, with fingertips pointing slightly towards each other. The feet are one meter away from the wall (the farther you stand, the more strenuous the exercise becomes), the body forms a straight line and is taut. Now, when inhaling, bend your arms? and stretch again when exhaling, but not quite stretch ... Three times 20 repetitions. In between: V-Step, about 1 minute.

Bridging for firm muscles and a straight back

Put your feet up, your arms are next to your body. Now raise the pelvis so that the upper body and thighs form a line. From this position lower the pelvis a little bit and come up again. Do not make a hollow cross and take a deep breath! If you have enough strength, stretch your arms to the ceiling while practicing. Three times 20 repetitions. In between cycling in the air - about 1 minute.

3. stretching

Put in the easy grip. Support the right hand at the waist and stretch the left arm close to the ear, long to the ceiling. Now tilt the upper body to the right side. Attention: do not tilt the hips forwards or backwards. Hold the stretch for 15 seconds, then stretch slightly in between, and change sides. Repeat the exercise again.

For the back of the legs

Stretch the right leg forward, put on the heel and pull the toe towards the shin. The left leg is bent. Now rest your hands on your left thigh and tilt your upper body slightly forward until you feel a pull. Hold the stretch for 15 seconds, then stretch slightly and switch sides. Repeat the exercise again.

For the front of the thighs

Put it down loosely, legs slightly bent. Ankle the right leg, cover the ankle and slowly pull to the buttocks. Both knees lie against each other, the back remains straight. Hold the stretch for 15 seconds, then stretch slightly in between, and change sides. Repeat the exercise again.

For the pectoral muscles

Lean your right forearm against a door frame, your elbow is slightly below the shoulder joint, and take a step forward with your right leg. Now shift the whole body weight forward and hold the stretching for 15 seconds (in between stretching slightly). Turn to the other side of the door frame and stretch the left side. Repeat the whole exercise once.

ChroniquesDuVasteMonde-Body-Power: the new CD to order

Do you prefer to train for music under guidance? Then our Body Power CD is just right. The 60-minute training offers a basic program (25 minutes) and a training program (35 minutes). Beginners should start with the basic program and finish with the stretching and relaxation exercises of the build-up program (tracks 18 to 20). But after only two or three weeks of training, you will be able to practice basic and advanced training programs one after the other. The pop songs on the CD have been selected to do the exercises at a constant pace? nice and even, not too fast and not too slow. A trainer guides you step by step with each exercise. And in the enclosed booklet is the whole program printed? with exercise photos and detailed descriptions.

The CD "Body Power" can be conveniently ordered here in the ChroniquesDuVasteMonde.com shop.

6 easy strength training exercises (May 2024).