5 ways to train in 30 minutes or less

5 ways to train in 30 minutes or less

5 ways to train in 30 minutes or less
5 ways to train in 30 minutes or less
Even with overworked schedules, it is quite possible to make a small room for physical exercise in our life. These five types of training to do when we want, at home, in the office or elsewhere, are proof.

1. THE YOUTUBE CHAINS


What's this?

The training videos on YouTube are based on the same principle as the training DVDs, except that they are free, easily accessible (provided they have access to the internet) and the offer is continually renewed. As there are many videos of this kind, you have to take the time to find those shot by qualified coaches who explain the movements. Here are our favorite channels offering programs of 30 minutes or less in French or English: YUL Fitness, Gym Direct, French P4P, Doctissimo (yoga and fitness reading lists), BeFiT GO and Blogilates.

Who is it for?

The one who wants to get in shape in the comfort of her home and who is looking for muscle building exercises, endurance as well as flexibility, with or without equipment.

We avoid if?

We are the kind of person who lacks motivation or gives up fitness resolutions quickly, or has never trained under supervision.

Is it good or not?

"This is especially interesting for people who have already taken supervised courses and are familiar with the exercises. I recommend this formula less for beginners because of the risk of injury or long-term pain related to the poor execution of movements. It must also be ensured that the type of exercise chosen corresponds to his or her physical condition, "says Denis Pedneault, kinesiologist-physiotherapist and co-author of the series The exercises that heal you.
2. APPLICATIONS

What's this?

On smartphones and tablets, apps that offer training programs of less than 30 minutes abound, and there is really something for everyone in terms of duration, intensity, type of exercise and cost. The preference is for apps that offer programs with several levels of difficulty or intensity, and where the movements are well explained. Here are our favorites that offer 30-minute or less training and are free (on Android and iOS): Asana Rebel, Nike + Training Club, Sworkit, 7 MinuteWorkout, all offered in French, and Fitonomy and Pear - Personal Fitness Coach, in English only.

Who is it for?

The one who is looking for a way to practice almost anywhere and anytime, but still wants to be guided in his training and motivated through reminders.

We avoid if?

We have never trained under supervision because the technical execution of movements is not always adequately explained, and there is a risk of injury or pain in the long term.

Is it good or not?

"It's good if you stay in an intensity that corresponds to your physical condition: a sedentary person who does little physical exercise and uses a pedometer to motivate himself to excel, it's excellent ... but it would not be a good idea for her to start an 8-week program to run 5 km, "said certified trainer and co-owner of Bio3fitness studio, Sylvie Calixte, a double bachelor in occupational therapy and medical biology.

3. GROUP CHALLENGES ONLINE

What's this?

Challenges to fitness websites via Facebook or sporting goods companies include people who will follow a specific, one-week, one-week training program, every day, but at the time and place that suits them. Participants can usually join a private group, for example on Facebook, to share their impressions of their workouts, the difficulties they have encountered and their successes, to share recipes or photos, and to motivate themselves. Some challenges are free, others pay. To find them, we type "beachbody challenge" (they are often identified as such) in a search engine or on Facebook.

Who is it for?

One who wants to train alone and have a flexible schedule while having access to a coach or a motivator and a group of people who encourage.

We avoid if?

Group spirit makes us competitive, and we risk training above our abilities to match the performance of others. This type of challenge is also avoided if long-term training habits are to be established as it lasts only a few days.

Is it good or not?

"The idea of creating a common goal to rally people and motivate them to move is good, but it's still risky to set a single goal for people with different physical conditions and injury histories," says Sylvie Calixte.
4. THE RACE

What's this?

It's simple, just put on a (good) pair of running shoes and ... run! And no need to travel tens of kilometers to appreciate the benefits: a study from the University of Iowa argues that five small minutes a day are enough to reduce the risk of succumbing to cardiovascular disease.

Who is it for?

One who seeks cardiovascular activity of a good intensity that can be practiced almost everywhere, solo or in group.

We avoid if?


There is a tendency to suffer musculoskeletal injuries to the back or the lower limbs (bursitis, sprains, tendinitis, hernias), or one suffers from osteoarthritis or arthritis in particular.

Is it good or not?

"It's great, because it's a free activity that requires little equipment. The problem is that many people fail to gradually increase the duration, frequency or intensity of their training, or do not pay attention to their running technique, "says Denis Pedneault.

5. EXPRESS VISIT TO GYM

What's this?

Whether it's a group class or an indoor circuit, some fitness centers offer 30-minute training sessions in a subscription or à la carte format that combine high-intensity cardio exercises with bodybuilding.

Who is it for?

The one who needs to be in a gym to motivate herself or a supervised workout, or who wants to move at dinner time outside the office.

We avoid if?

Since this formula often compensates for the short duration of training at a higher intensity, it can be discouraged for people who do not exercise regularly or who have physical limitations.

It's for or not?

"It's an effective option for people who like to be in the gym with other people, but they do not have enough time for regular group classes or longer training programs," says Sylvie Calixte.

30 MINUTES, REALLY?

According to kinesiologist Denis Pedneault, we can quite hope to improve our physical condition with a short training. "People think it's time that counts, when it's quality, frequency (several times a week) and consistency that prevail," he says. If you apply each movement and each repetition, and shorten the breaks between exercises, you save a lot of time. And in this way, muscle training becomes even cardiovascular. "

That said, the choice of activity remains important. The same results will not be obtained with walking as with activities such as HIIT (High Intensity Interval Training), for example. "Thirty minutes is not enough to achieve a specific goal, such as gaining muscle mass," says Sylvie Calixte, certified coach. In short, it's a perfect formula for busy people looking for a way to keep fit without performance targets.

5 ways to train in 30 minutes or less 5 ways to train in 30 minutes or less Reviewed by Unknown on février 19, 2018 Rating: 5
Fourni par Blogger.