Artist: milan2099

Short, effektive trainingsmethods

by john harris

"I don't have time to work out!" - this excuse no longer applies. Because several studies have proven that short and intense workouts keep you just as fit as casual endurance training. In addition, the heart in particular benefits from intensive training. As the amount of stress hormones increases extremely for a short time during the short high load peaks, the stress receptors on the heart become less sensitive. The pump becomes more resistant to stress and the risk of a heart attack and a stroke is reduced.

Supersets

If you have a little more time on your hands, but still don't want to spend an hour and a half in the gym, supersets are just the thing for you. Here you do 2 to 3 exercises in a row, instead of one exercise with 3 to 4 sets and then the next. That means, for example, you do 15 squats, 15 kickbacks and 15 crabwalks in a row - without a break. After the 3 exercises you take a break. You then repeat this three times. There are 2 different variations of supersets. On the one hand, the exercises can work the same muscle group to achieve a higher stimulus, like the variant mentioned above. Secondly, the exercises can work 2 opposing muscles. Here, one muscle is trained first and then the counterpart, for example biceps curls and triceps pushdowns.

However, this technique should not be used in every workout, otherwise the muscle will get used to the stimulus.

Hiit

"High Intensity Interval Training" is probably the best known training method with minimal time and maximum effects. Hiit can be done by anyone, no matter if you are a beginner or advanced in training. The basic principle is the alternation between high-intensity load phases and active recovery breaks. The load phase should not last longer than 60 seconds. During this time you should give it your all. This is followed by a recovery phase. A typical exercise-to-pause ratio is 30 seconds of exercise to 30 seconds of recovery. You choose 5 to 10 exercises per workout. The workout averages 20 to 30 minutes, depending on how much time you have, you can lengthen or even shorten your workout. A great advantage of Hitt is the afterburn effect, here you burn calories well after the workout.

Artist: nd3000

Tabata

Get fit in just 4 minutes with Tabata: this is a form of high-intensity interval training. These 240 seconds demand everything from you - but are super effective. Tabata is very similar to Hiit, but a bit more intense. Here you go full throttle for 20 seconds, followed by a 10-second break. Repeat eight times in a row. While you are pushing yourself to the limit, you burn more than with most other endurance workouts. Again, the afterburn effect works to keep you burning more calories for a longer period of time. But be careful. Since Tabata will push you to your performance and suffering limits, beginners should take it slower. Try it a little slower at first with 4 intervals and gradually increase.

Courses

We also have the short and effective training methods in our course catalog. Here you can find the courses offered at your John Harris Studio.

MFT Core

In this course you train with the products of MFT. This is a rather intensive, but short coordination and stabilization training. The training equipment is not only suitable for training the coordination of your body, but also for strength training and stabilizing the spine. In the 30-minute workout you train your deep muscles, the spine-stabilizing muscle groups, joints as well as arm and shoulder muscles.

John Harris Hiit

In the John Harris Hiit class, you'll train strength, speed, endurance and stamina. During the 30 minutes of high-intensity interval training, you're guaranteed to work up a sweat. Both beginners and advanced exercisers will reach their limits.

M.A.X.

Similar to Hiit, you also train in the M.A.X. course only lasts 30 minutes. However, the focus here is on improving your fitness and endurance. The choice and combination of exercises guarantees a super effective workout. You train with a load and recovery phase.

Artist: nd3000

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