UPGRADE YOUR LUNCH BREAK / WOMEN FITNESS

Women Fitness/ Fitness Exercises

Accessing the end of the working day is more difficult if you do not take a break. A study in the Scandinavian Journal of Medicine and Science in Sports shows that even a 30 minute walk at lunchtime can greatly increase a person's ability to cope with stress at work. But why not increase your training intensity and amplify the results? "It seems obvious, but do not use the time to do movements," says Georgia Gray, fitness trainer for Fitness First. "Be focused on ... Make the most of each representative ... Do not send text messages during breaks ... Basically, it only works so hard ... Go to the gym this lunch hour? Follow these smart strategies to get more benefit from the session.

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Get the program

Guilty wandering the gym aimlessly? What you need is a game plan for training success. "You know exactly what you're going to do at the gym," Gray advises. "Not only will you be more motivated to exceed your weight or reputation goals, but you will also save the time you normally spend thinking about the type of kit to use." If you are not sure what type of plan you should follow, talk to a gym trainer and ask if you can reserve an induction gym, during which you should provide you with an exercise plan. Come in and just do it. I own it?

Practice with less

Modern gyms can be playgrounds for fitness enthusiasts, with ropes, tires, skates and lots of new and exciting sets, but it's important not just 'playing' with the latest equipment. In fact, the new balance ambassador, Shona Vertu, believes it is best to use the least possible equipment. "There's nothing worse than going to a gym full just to spend half your time waiting for a group, the queue will not burn calories if you use the gym at peak times, like during lunch, look for an empty corner, Make a circle, that way you'll spend your lunch hour working rather than waiting for it, "he says.

Maximize the moves

When the time is short, complex exercises that operate multiple muscles at the same time are the key to reward strength. "Transform your seat into large compound movements such as squatting, stitches, pitfalls, chest presses, curved rows, pushing and pressing," says Gray. "These movements require a lot of energy and are excellent for fat loss, and many of my clients love the pimple machine (inner thigh), but squatting one will work with the ADRs, the rest of the lower body, and the middle and lower back. In short, these movements provide more power For your exercise.

Give a break

Of course, rest periods are important. They give your body a chance to recover, recover and replenish, which means that you can hit the next set as before. But, by skillfully selecting exercises that work with different muscle groups, you can skimp on rest, giving the working muscles an opportunity to regain and maintain intensity. "Switch between the upper and lower body movements, says Vertu." For example, performance 10 squats, then immediately [without rest] do 10 push operations. When the exercise goes from the bottom to the upper body, your body quickly turns the blood from the legs (from the squat position) to the arms (to my lizard). This requires a lot of energy and will burn a lot of calories. "

Corbar The Cardio

I love spending all time on a treadmill? Bad news: Unless you are trained for a resistance event, spending a lot of time on the heart machine is not the best use of your time. What you should do is increase the intensity and reduce the time of your aerobic cycle to promote cardiovascular results. "There are many ways to increase the intensity of your training," says Allen Condon, personal coach at The Gim Bristol. "Groups can vary [in trying to make hill periods, for example] or increase the speed of your moves to improve your overall performance and get more From your training, do this and you will have free time to use the other set as well.

Leave it under

If you still connect a 3 x 12 repetition session that the gym instructor gave you a year ago, it is time to combine your weight training. "Your body needs an extra surge," Gray says. This means a more muscle increase this week than last week. "If you enter and do the movements, you will struggle to see the results." Try to make drops, which means completing the workout