Sport: interval training to boost energy expenditure

To burn as many calories as possible, long live “high intensity interval training”!

The principle ?
Short sessions, but hyper-cut during which we alternate periods of short and intense efforts, where we give everything, and moments of active recovery (easier exos, even static) or total rest. Otherwise called HIIT (High-Intensity Interval Training), this type of training is a hit on the Web (litobox.com, “4-Min Workout” on Youtube…) as well as in the gyms.

And in practice?
Thierry Bredel, state-certified sports coach, offers training based on the principle of high intensity interval training. It is pyramidal: we repeat each of these exercises in a sequence, then we repeat 2, then 3, and so on until 8 or 10. We go down gradually in the same way until one repetition of each exercise. We are always looking for amplitude, quality of execution and intensity, focusing on less intense exercises to recover actively. As the sessions progress and depending on your physical condition, you can increase the number of repetitions (up to 15 maximum).

Who can get started?
Apart from certain exceptions (injury, pregnancy, heart problems…), everyone! You just have to evolve at your own pace (slowly at the beginning …), while still trying to sweat.

5 top exercises
Pumps

  1. Get into a push-up position, legs straight, feet together, resting on your toes. Extend your arms, spreading your hands 10 to 30 cm apart. They are below the shoulders. The back is straight and in line with the legs.
  2. Flex your arms while inhaling until your nose touches the floor, then straighten them out as you exhale.
    Advice. If it’s too hard, at first, support yourself on your knees (not your toes).

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Commando

  1. Face the floor. Extend your arms, spread your hands shoulder-width apart, directly above them. Spread your feet shoulder-width apart. Resting on the toes, straighten your legs, back straight, head in line with the spine.
  2. Bend the right arm to rest the forearm on the floor, then do the same with the left arm. Extend your right arm again to come back to your right hand, then do the same to the left.
    Advice. This exercise is only effective if you lock your pelvis.

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Tuck jump

Stand with feet hip-width apart, knees unlocked. The back is straight, the arms are at the sides of the body. Jump as high as you can vertically and, when you are in the high position, clap with your hands on your knees.
Advice. When landing, place your toes first and finish with your heels.

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Burpees

  1. Stand with feet hip-width apart, arms at your sides, back straight.
  2. Fully bend your knees, then step back with your feet jumping until you are in a push-up position. Return directly to the previous position by placing the feet next to your hands and do a full extension while jumping vertically.
    Advice. As you straighten both legs into the push-up position, tighten your core strap intensely so you don’t arch your back.

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Alternate lunges jumped

  1. Standing, step back with the right foot resting on the toes. The back is straight, the arms are at the sides of the body. Bend the thighs vertically then straighten them by performing a jump in order to reverse the position of the feet: the left passes behind and the right passes in front.
  2. Chain the other foot directly. This corresponds to a repetition.
    Advice . When you are in the down position, both knees should form a right angle.

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Why is it effective?
Lazy to get started? This formula should convince you.

Exercises … which mobilize a significant muscle mass (squats, push-ups, burpees …)

+

A hyper intense effort … which forces the body to exert itself as much as possible

+

Short rest intervals … forcing the body to continue burning without having time to recover

=

Gaining muscle mass helps increase metabolism. Result: we burn more calories to nourish the excess muscles

Long live the calories burned!
Find out your energy expenditure in calories per hour.

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