Try this amazing but effective home training method


We have a training experiment for you.

It is simple. It is effective. And it is specially designed for people who work from home.

If this is your situation right now, there may not be a better time to try it.

Try it and it can help you:

  • Move more often throughout the day for better overall health
  • Make exercise look "easier" while improving your fitness
  • Exercise a lot – without the need for an hour without stopping
  • Take short breaks to refresh your mind
  • Have fun trying a new approach to exercise

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Let's start with the background.

Most rounded workouts last about an hour and a total of about 100 to 200 reps at most.

Okay, that may not be it most people do it on their own. But as an exercise program director here at Precision Nutrition, that's how I design workouts for our customers.

In one of these exercises, you will do about 25-50 total repetitions of the basic exercises – movement such as squats, deadlift, pullups and presses.

You can make 10 sets of three, five sets of 10, or the ole reliable standard "5 × 5" (or any variation in this range). A very large workout can include 10 sets of 10 reps.

After that, you can do some auxiliary work: core exercises, lungs or some isolation work for the hands or blocks.

These are usually lighter moves made to provide more overall work.

Overall, you are looking at a total training volume of about a hundred repetitions for any individual workout. It was all completed in about an hour.

But what happens after this hard work?

Chances are, sit in your chairs for the rest of your day.

Chairs? Like in the plural?

Well yes.

There is probably the chair where you do your work and the chair where you eat your meals. And the chair where you relax in front of your TV. (Or don't relax if you're watching the news.)

And before quarantine, you probably had even more chairs, like the one you moved to.

We can do a lot of movement in one hour of exercise.

But this one hour remains a short break in a day that is otherwise defined by immobility.

Modern workers can spend up to 15 hours a day in a chair.1 This affects our body and mind.

Some research has shown that even an hour of intense exercise is not enough to offset all the effects of a sedentary lifestyle.2

What would happen if we reversed that?

What if we spent most of the day physically moving, with only one or two hours of stillness in the middle?

What if we're constantly moving and doing thousands of repetitions all day?

This may sound ridiculous, but think of people who do manual labor for a living.

Construction workers, mobile furniture, military personnel and agricultural workers regularly see many days of almost constant traffic. Professionals and Olympic athletes can spend much of their training.

Our body can handle an incredible amount of work.

I know first hand.

Several years ago, I found myself trying an absurd version of this idea.

When we created the Precision Nutrition exercise library with over 400 exercises, we spent 2.5 weeks professionally turning each movement and pose.

Each exercise was shot from multiple angles, with two displays of good repetitions and defective repetitions from each angle.

For each shot, we would first do a few practice repetitions and usually need a lot of repetitions. On average about 35 exercises a day.

This resulted in about 1,000 repetitions a day on the low side and twice as many on larger days.

We used real weights for all dumbbell exercises. So most of my repetitions were done with 50 pound dumbbells.

(Despite all this, the worst day was when we only did weight training and turned everything around.)

To check, this is 1,000+ repetitions per day of different exercises, distributed in about 10 hours a day, 5 days a week, for 2.5 weeks.

Fortunately, I was able to eat well (a PN specialty, you might say) and get quality sleep during this period. If those two pieces weren't in place, things would be very different.

So what happened?

Here I am at the beginning of the download, with all my glory

And here I am one of the last days of download:

My body went through a fairly short transformation in a short time. I gained muscle strength and became leaner, and even after a few days of rest, my ability to work was through the roof.

The obvious conclusion: If you are serious about getting in shape, you should quit your job and spend 10 hours a day.

I'm kidding of course.

But…

What we can learn from this and what you can get from what can be used today, in a realistic way?

Let's look at some of the factors that play out here:

  • I reversed the standard type. Instead of an hour of exercise that was compressed into an otherwise full day of inactivity, I spent most of my day doing physical work with occasional immobility.
  • My activity was intermittent. We shot male and female versions of each exercise, so each of us rested while the other was on camera.
  • I didn't "practice". I didn't do a pushup or a dumbbell because I wanted to cause normal stress. It was the opposite. I did these things to finish filming the day. In addition, I had the mental perspective to try to make every repetition cost me as little as possible.
  • The movement was open. There has never been a fixed number of repetitions. I never did a set of 5 or 10 repetitions because it was in my plan or because it was just me could I am doing. I just repeated until the videographer told me to stop. In other words, I kept going.
  • I used big loads. Yes, I made a ton of repetitions. But most were with a weight that was generally less than half of my maximum effort (for dumbbell movements).

Let's take a closer look at them.

Because the reversal of the formula works

Physical activity produces many changes in the body, even after a relatively short time.

Muscles contract, circulation increases, nutrients close to the cells, and energy expenditure increases. Insulin management by the body improves and we also see changes in hormonal function and energy metabolism.3-5

The benefits don't stop with your muscles.

Our brains also change in response to movement. Physical activity, ranging from traditional exercise to simple walking, can improve mood and cognitive function and help reduce the effects of aging on the brain.6-10

In a study – in which we discussed this article on the benefits of reverse diet– a group of people were given an extra 1,000 calories over their original price for eight weeks.11

Based on simple calorie math, everyone should have gained 16 pounds by the end of the study. Instead, some gained up to 9.5 pounds, while others added less than a pound.

The main difference? People who gained less weight offset the extra calories by moving more throughout the day.

That doesn't mean they went to the gym for longer.

Instead, it was the "physical activity without exercise" that made the difference.

People who gained the least weight did the most worrying and walking during their day.

Remember, our body is in a state of constant flow. We always adapt to what we are doing at a given time.

So if we sit still for hours on end, we improve; we sit still for hours on end.

But if we move too much – and then we recover from this movement – we will improve on that.

The real beauty of open type workouts

It may be tempting to think that the body is like a car: When we "run out of gas," we stop moving. But our perceptions of effort and fatigue – and our ability to do physical work – are actually much more complex.12,13

Fatigue is essentially a complex emotion that comes from an ever-changing environment of previous experience and current data.

During activity, our brains take into account things like:

  • the hydration state
  • ambient temperature and humidity
  • blood glucose levels
  • body temperature

He then compares these factors with our previous experiences under similar conditions.

He uses this information to regulate how much effort we can put in and how tired we feel.

For example, runners on a hot wet day will do it get started their race at a slower pace than on a cool, dry day – even though they have not yet accumulated mechanical fatigue.

Our minds are constantly focused on what we did in the past to decide what we can do today.

Most exercise is done using stable, known amounts and there is generally an element of "chasing" pain or fatigue. (Read: You are tries to exhaust your muscles.)

When we intend to make five sets of five squats, it creates a relationship in our minds: "This is a reasonable estimate of most squats we can do."

In the case of the five sets of five squats, completing 25 total repetitions is a known, safe area. More than that is unknown and therefore potentially threatening.

But when physical activity shifts away from fixed quantities – and in open performance (that is, it continues as needed) – these correlations change.

Your brain no longer sees the level of your effort as "this is the biggest thing I can do for X time or Y reps." He considers your level of effort to be "sustainable for as long as it takes."

This damaged relationship changes your response to stress. Not just in the moment, but in the future – when your brain reflects the experience of the past to decide how difficult an activity should be.

For example, imagine how you would feel if someone told you to take alternative steps in a box in the gym for as long as you could.

Now compare this to someone asking you how long you would like to walk on a steep mountain slope in a beautiful forest.

You can happily spend hours doing a similar hike, but if you count numbers in the gym, you would quickly be miserable (or at least bored with your mind).

And you would probably feel much more exhausted in the gym.

How to use stress to your advantage (finally)

The response to stress you produce when you exercise – and that you teach your brain to relate to exercise in the future – is an important part of the educational process.

We may think that the response to stress is either discomfort the eustress.

Stress, as you no doubt know, is considered negative stress. It can feel overwhelming. This can ruin you.

Eustress is considered positive – it is usually short-lived and in a "dose" that feels easy to use. This can create your resilience.

The distinction between risk and eustress is largely guided by our perception of two variables: predictability and control.14-17

Predictability is essentially our brain's answer to the question, "Do I know what's going on and do I have the resources to deal with it?"

Control is our perception of how much influence we can exert on a situation.

In a state of emergency, our sense of predictability and control is low and the situation is considered threatening.

Our brains are quite uncertain about our ability to handle it. As a result, it increases a strong epinephrine (ie adrenaline) and a response to cortisol.

In an eustress state, we have a strong sense of predictability and control.

Our brain reads the script as provocative rather than threatening.

Our normal response is also different. Instead of epinephrine, we mainly produce more neitherepinephrine and less cortisol.

The answer fits the "simple physiological requirement" of the situation more accurately than the "better safety than sorry" adrenaline response we feel in a threatening situation.

And, once the incident is over, we return to the beginning faster.

For example, an eustress-based answer, think of someone who spends their day throwing hay balls on a farm or moving bricks to a construction site.

Their body will do whatever it takes to get the job done and nothing more. There is no stress, no maximum heart rate – just efficiency. And a huge ability to work.

The extremely underrated benefit of intermittent activity

Pavel Tsatsouline, founder and president Strong first, made certain aspects of this educational approach famous when he coined the term lubricating the groove.

The lubrication of the groove concerns both the motor learning and the acquisition of skills, but also the answers to the stress and the normal adjustments. It's a way to boost your engine power by practicing it more often.

Pavel has people practicing a skill ability such as a kettlebell swing or a pushup at regular intervals throughout the day.

An important part of this is that you are not trying to win yourself over. Remain deliberately relaxed and not a failed workout.

Just combine in a set of technical crispy, high-quality repetitions throughout your day.

It's a fantastic way to improve your ability to move.

We used a similar technique in the community of special functions. (I spent six years in Naval Special Operations as a Special Warfare Combat Crewman.)

During training, when pushups were an important part of our day, we would often do pushups on off-duty days using a timer.

Anyway from every 10 minutes to every hour, we'll hit a few easy pushups. We have slowly developed how much we could do in one set, while making it feel relaxed and easy.

Over time, our ability to pushups has become extremely high.

Once we did this through training, this remained a common feature, but often in the form of a pullup bar.

Most plots where a unit lives will have a pullup bar in front of it somewhere, and we will all be in the habit of doing at least one setup every time we walk.

How to make your own intermittent workout

We invite you to make this idea a set or three of an exercise each time you walk over a particular object or you are reminded of a timer one turn on the workout. (It's much easier to say than "intermittent")

PN coaches have been doing this internally with specific clients for years.

It is a great way to improve your fitness and motor skills. And, as discussed above, it may even be more beneficial for certain aspects of health than a one-hour workout once a day (if you're otherwise sedentary).

It is also an insidious way to exercise a lot on days that otherwise you will not have time for a full workout.

Here you do.

Step 1: Create your scandal.

This can be anything from timer to object in your home.

Recently, I put a kettle on my floor near the stairs. I meet him every time I go to the kitchen or the bathroom.

Every time I walk, I make a few moves, moves, or ab moves.

In the past I had gymnastics rings in my garage and I did a few sets of pullups every hour when a timer came out.

Whatever you choose, do it a little more often.

Ideally, you will move about once an hour.

Εάν εργάζεστε από το σπίτι (όπως εκατομμύρια άλλοι αυτήν τη στιγμή), αυτό σας δίνει αρκετό χρόνο για να κάνετε εστιασμένη δουλειά, διατηρώντας παράλληλα το σώμα σας από τη σύντηξη με την καρέκλα σας.

Σας δίνει επίσης ένα σύντομο, τακτικό διάλειμμα από τις ψυχικές απαιτήσεις της εργασίας.

Βήμα 2: Διαλέξτε μια άσκηση.

Σε γενικές γραμμές, επιλέξτε μια κίνηση που λειτουργεί πολλές μεγάλες ομάδες μυών (συγγνώμη αδέλφια, όχι ένα καλό μέρος για μπούκλες) και που μπορεί να γίνει με ασφάλεια χωρίς προθέρμανση. Διαβάστε: Δεν είναι η καλύτερη στιγμή για να δοκιμάσετε το προσωπικό σας deadlift.

Σκεφτείτε ασκήσεις όπως:

  • Κουνήματα ή αρπακτικά Kettlebell (μόνο αν έχετε εκπαιδευτεί καλά στην τεχνική)
  • Καταλήψεις Goblet
  • Καταλήψεις σωματικού βάρους
  • Παραλλαγές Lunge
  • Κάμψεις
  • Σειρές αλτήρων
  • Σειρές δαχτυλιδιών
  • Ελξεις
  • Εναέρια πρέσες (αν οι ώμοι σας τα πάνε καλά)
  • Κινήσεις μπάντας όπως τράβηγμα ή χωρίς χρήματα
  • Κινήσεις Ab όπως roll-out ή σανίδες

Μπορείτε επίσης να συνδυάσετε μερικά αγαπημένα τεντώματα ή ασκήσεις κινητικότητας.

Ελάτε με μια χούφτα κινήσεων και προσπαθήστε να αποκτήσετε έναν ίσο συνδυασμό κινήσεων άνω και κάτω σώματος.

Για χάρη των ώμων σας, είναι συχνά χρήσιμο να κάνετε περίπου διπλάσιες επαναλήψεις κινήσεων έλξης – όπως σειρές και διαχωριστικά – όπως κάνετε κινήσεις ώθησης όπως pushups και πιέσεις.

Βήμα 3: Αποφασίστε πόσες επαναλήψεις και σετ πρέπει να κάνετε.

Ο συγκεκριμένος αριθμός εδώ δεν είναι κρίσιμος.

Απλώς προσπαθείτε να κάνετε τη φυσική εργασία να αισθάνεται εύκολη. Μείνετε σε επίπεδο όπου δεν αισθάνεστε σημαντική «καύση» και δεν βρίσκεστε πουθενά κοντά σε αποτυχία.

Κατά γενικό κανόνα, είναι καλύτερο να κάνετε πολλά σύνολα χαμηλότερων επαναλήψεων από ένα μακρύ σύνολο πολλών επαναλήψεων. Για τις περισσότερες ασκήσεις, δοκιμάστε να ξεκινήσετε με 5 επαναλήψεις κάθε φορά.

Μια παραδειγματική ημέρα:

8 πμ: 5 pushups, 5 dead bugs (ανά πλευρά), επαναλαμβανόμενα για 4 συνολικά γύρους

9 π.μ: 5 καταλήψεις με κύπελλα, 10 κούνιες kettlebell, 5 lunges (ανά πλευρά)

10:30 π.μ .: 10 ζώνες pull-aparts, 5 pushups, επαναλαμβανόμενες για 3 συνολικούς γύρους

11:30 π.μ .: 5 καταλήψεις κυλίνδρων, 5 σειρές αλτήρων (ανά πλευρά), επαναλαμβανόμενες για 4 συνολικούς γύρους

1:00 μμ: 5 ab roll-out, 5 band no-moneys, 5 pull-aparts, επαναλαμβάνεται για 3 συνολικούς γύρους

2:30 μ.μ.: Πλαϊνή σανίδα 10 δευτερολέπτων (ανά πλευρά), 5 αλτήρες πτήσης (ανά πλευρά), επαναλαμβανόμενη για 2 συνολικούς γύρους

3:30 μ.μ.: 5 σειρές αλτήρων (ανά πλευρά), 5 ανελκυστήρες αλτήρων με ένα πόδι (ανά πλευρά), επαναλαμβανόμενες για 3 συνολικούς γύρους

5:00 μμ: 5 επικεφαλής πιέσεις αλτήρων (ανά πλευρά), 10 ζωνάδες, επαναλαμβανόμενες για 2 συνολικούς γύρους

Σύνολο επαναλήψεων: 359

Φυσικά, μπορείτε επίσης να επιλέξετε μόνο μία ή δύο ασκήσεις ή ένα μόνο κύκλωμα και να το επαναλάβετε κατά τη διάρκεια της ημέρας.

Δεν χρειάζεται να σταματήσετε εντελώς άλλους τύπους άσκησης.

Στην πραγματικότητα, μην το κάνετε.

Όπου είναι δυνατόν, χρησιμοποιήστε προπονήσεις σκανδάλης με κάποια συμβατική προπόνηση και πηγαίνετε έξω.

Αυτή η μέθοδος άσκησης λειτουργεί καλύτερα όταν γίνεται σε συνδυασμό με τον τύπο της άσκησης μέγιστης αντοχής και την περιοδική εργασία υψηλής έντασης που γίνεται σε ένα γυμναστήριο (ακόμα κι αν αυτό είναι το γυμναστήριο στο σπίτι σας). Τουλάχιστον μακροπρόθεσμα.

Είναι επίσης καλύτερο όταν ισορροπείται με δυναμικές, ανοιχτές και απολαυστικές δραστηριότητες σε εξωτερικούς χώρους. Το είδος που σας βάζει σε καταστάσεις που απαιτούν μεγαλύτερη μεταβλητότητα κίνησης.

Λοιπόν, μερικές φορές (ή όσο συχνά μπορείτε), πηγαίνετε για μια πραγματική πεζοπορία.

Ακούμε ότι είναι πολύ καλό και για εσάς.

Εάν είστε προπονητής ή θέλετε να είστε…

Το να μάθεις πώς να καθοδηγείς πελάτες, ασθενείς, φίλους ή μέλη της οικογένειας μέσω υγιεινών διατροφικών αλλαγών και τρόπων ζωής είναι τέχνη και επιστήμη.

Αν θέλετε να μάθετε περισσότερα και για τα δύο, σκεφτείτε το Πιστοποίηση Precision Nutrition Level 1. Η επόμενη ομάδα ξεκινά σύντομα.

Περί τίνος πρόκειται?

Η πιστοποίηση Precision Nutrition Level 1 είναι το πιο σεβαστό πρόγραμμα διατροφής στον κόσμο. Σας δίνει τη γνώση, τα συστήματα και τα εργαλεία που χρειάζεστε Πραγματικά κατανοήστε πώς το φαγητό επηρεάζει την υγεία και την φυσική κατάσταση ενός ατόμου. Συν τη δυνατότητα να μετατρέψει αυτή τη γνώση σε μια ακμάζουσα πρακτική προπόνησης.

Αναπτύχθηκε για πάνω από 15 χρόνια και έχει αποδειχθεί με περισσότερους από 100.000 πελάτες και ασθενείς, το πρόγραμμα σπουδών επιπέδου 1 είναι το μόνο του ως η αρχή του επιστήμη της διατροφής και το τέχνη της καθοδήγησης.

Είτε είστε ήδη στα μέσα της καριέρας, είτε μόλις ξεκινήσετε, η πιστοποίηση επιπέδου 1 αποτελεί την αφετηρία σας στο βαθύτερη κατανόηση της διατροφής, ο εξουσία να το καθοδηγεί, και το ικανότητα να μετατρέψει αυτό που γνωρίζετε σε αποτελέσματα.

[Φυσικάανείστε[Ofcourseifyou’re[Φυσικάανείστε[Ofcourseifyou’reήδη φοιτητής ή απόφοιτος του Πιστοποίηση επιπέδου 1, ρίξτε μια ματιά στο δικό μας Master Class πιστοποίησης επιπέδου 2. Πρόκειται για μια αποκλειστική καθοδήγηση για όλο το χρόνο, σχεδιασμένη για ελίτ επαγγελματίες που θέλουν να αποκτήσουν τέχνη της προγύμνασης και να είναι μέρος του κορυφαίου 1% των προπονητών υγείας και φυσικής κατάστασης στον κόσμο.]

Ενδιαφερόμενος? Προσθέστε το όνομά σας στη λίστα προπώλησης. Θα εξοικονομήσετε έως και 30% και θα ασφαλίσετε το σημείο σας 24 ώρες πριν από όλους τους άλλους.

Θα ανοίξουμε θέσεις στην επόμενη πιστοποίηση Precision Nutrition Level 1 τη Δευτέρα 30 Μαρτίου 2020.

Αν θέλετε να μάθετε περισσότερα, έχουμε ρυθμίσει τα ακόλουθα λίστα προπώλησης, που σας δίνει δύο πλεονεκτήματα.

  • Πληρώστε λιγότερο από όλους τους άλλους. Μας αρέσει να ανταμείβουμε ανθρώπους που είναι πρόθυμοι να ενισχύσουν τα διαπιστευτήριά τους και είναι έτοιμοι να δεσμευτούν για την εκπαίδευση που χρειάζονται. Επομένως, προσφέρουμε έκπτωση έως και 30% από τη γενική τιμή όταν εσείς εγγραφείτε για τη λίστα προπώλησης.
  • Εγγραφείτε 24 ώρες πριν από το ευρύ κοινό και αυξήστε τις πιθανότητές σας να κερδίσετε θέση. Ανοίγουμε μόνο το πρόγραμμα πιστοποίησης δύο φορές το χρόνο. Λόγω της υψηλής ζήτησης, τα σημεία στο πρόγραμμα είναι περιορισμένα και έχουν ιστορικά εξαντληθεί σε λίγες ώρες. Αλλά όταν εσύ εγγραφείτε για τη λίστα προπώλησης, θα σας δώσουμε την ευκαιρία να εγγραφείτε 24 ώρες πριν από οποιονδήποτε άλλο.

Εάν είστε έτοιμοι για ένα βαθύτερη κατανόηση της διατροφής, ο εξουσία να το καθοδηγεί, και το ικανότητα να μετατρέψει αυτό που γνωρίζετε σε αποτελέσματα… Αυτή είναι η ευκαιρία σας να δείτε τι μπορεί να κάνει το κορυφαίο επαγγελματικό σύστημα διατροφής για τον κόσμο για εσάς.

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