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What is a 13-minute workout and what are the health and weight loss benefits?

BingMag.com What is a 13-minute workout and what are the health and weight loss benefits?

Maybe your daily life is so busy that you no longer have enough time to go to the gym or even exercise at home. Today, all people are busy and so busy that they have forgotten about exercise and health. But to stay healthy, you do not need to exercise for hours and spend a lot of time in the clubs. Maybe it's because of this misconception that many people are obsessed with exercising.

The interesting thing is that you can get results even with less than 15 minutes of exercise. This time is very short and anyone can keep their schedule empty for 15 minutes to care a little about improving health and strengthening the body. One study found that you only need three 13-minute workouts a week to significantly boost your strength, power, and endurance to stay healthy and enjoy the benefits of exercise.

So, if you think you can not go to the gym and you are so busy that you do not have time for a complete exercise program at home, use a 13-minute workout method to burn fat with just three short workouts a week, lose weight Gain and gain trained muscles. Follow us to introduce this training method and review the important points to start with.

What is a 13-minute training method?

BingMag.com What is a 13-minute workout and what are the health and weight loss benefits?

In 2018, a study was conducted that reported the benefits of a 13-minute workout. The aim of this study was to evaluate and evaluate low, medium and high intensity training methods. In this study, 34 healthy adult men were tested to see the effect of exercise with different intensities. These men were randomly assigned to one of the following three experimental groups:

  • The low-intensity group, which performed only 1 set per exercise session.
  • The group that had moderate intensity and did 3 sets for each exercise in each session.
  • The group that had high intensity and did 5 sets for each exercise in each session.

Their exercise program consisted of three training sessions per week with at least one day off between each session. This program was performed regularly for 8 weeks.

At the end of these 8 weeks, the researchers concluded that all three groups experienced a significant increase in strength and endurance, and there was little difference between the three. There was no group. Thus, although the first group performed only 1 set per exercise, the achievement was the same as the group that repeated each exercise for 5 sets. They had muscles, but the group that had more sets and therefore more training volume also had more muscle mass, especially in the flexor muscles of the elbow, middle thigh, and lateral thigh muscles.

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Therefore, researchers have concluded that muscle hypertrophy is directly related to your workout volume, that is, your workout volume (number of sets and repetitions). The more you can, the more you can grow and strengthen your muscles. Instructors and bodybuilders typically recommend that you do more or less 3 to 4 sets of 8 to 12 reps for each workout. But according to this research, you can achieve results in much less time, and for the growth and development of muscles, you will only need to do one set per exercise.

With this in mind, you You can have three workouts a week that include exercises for the whole body. Do each of these exercises for only 1 set and get the best results in a very short time. Depending on the choice of exercises, you can do this in less than 20 or 15 minutes. Here are some important tips to help you get started:

Keep the intensity of the exercise high

Since you only do 1 set for each exercise, you should use all your strength and energy and put your heart and soul into it! Your goal should be to exercise to the point of fatigue and disability; That means you have to repeat the exercises to the extent that your neuromuscular system can no longer produce enough force to continue exercising and you will not even be able to perform another repetition.

Research shows that exercise Exercising to the point of fatigue and failure, especially in the final repetitions, leads to increased lactic acid production and leads to more muscle growth. As a result of this event, the muscle fibers become larger and the volume and strength of the muscles increase.

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2 . Focus on Doing Combined Exercises That Use Multiple Large Muscle Groups of the Body Or the core, quadriceps, buttocks, hamstrings, and legs are used. There are other exercises. Other combined exercises include reverse long press with shoulder press, weightlifting and jumping squat, farmer gait, horizontal bar and Swedish swimming.

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3. Do 8 to 12 reps for each set

BingMag.com What is a 13-minute workout and what are the health and weight loss benefits?

Men in this study instead of Using high repetition ranges, they went for 8 to 12 repetitions per set of exercises. Lifting heavy weights during combined exercises can lead to extensive muscle growth and improve function, balance and coordination of the body, and it does so in the shortest possible time.

So instead of lifting a light weight And do the above repetitions, use a relatively heavy weight to get tired after more or less 12 repetitions.

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4. Exercise 3 times a week for 8 weeks

You should train your body three times a week and stick to this program for at least 8 weeks to get results.

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5. Get Explosive Exercise

When it comes to practical and effective exercise and looking for a way to get the best results in the shortest amount of time, there is no doubt that we can refer to the explosive exercises that you can do in Do it at home, in the gym, or in the gym.

You need to put a lot of pressure on yourself and use 90 to 100 percent of your maximum heart rate for 30 to 60 seconds. Once you have completed this course and suddenly use up all your energy, you should have an average period of 30 to 60 seconds and perform lighter activity to help your body recover.

Here are some good exercises to do. Take explosive exercises and do these exercises 3 to 5 times a week for 10 to 20 minutes. The best explosive exercises are squats, butterflies, squats, ropes, cycling, swimming, and long jumps. Be?

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    Concluding remarks

    According to research, you do not always need to exercise for hours and do a variety of exercises with high sets and repetitions. Although a high workout volume can lead to more results, you can only get results by performing 1 set of each workout. This is a very important point for those who do not have enough time to exercise.

    If you think you can not devote several hours a week to exercise, a 13-minute workout is a great solution. So, try to plan for only three sessions of about 13 minutes a week and strengthen your muscles and burn fat in a short time. To do this, do not forget to:

    • Keep the intensity of the exercise high.
    • Do combined exercises that use several large muscle groups in the body.
    • >
    • Choose weights that will get your muscles really tired after 8 to 12 reps.
    • Focus on strengthening your muscles throughout the body in each session and do this program for 8 weeks.
    • Use explosive exercises to help increase your energy intake and body fat burning.

    By following these tips, you can have a short and safe workout. Be and forget all the excuses for not exercising. If you are not an athlete and you are not very familiar with exercises or sports methods, we suggest that you read the writings of the Department of Sports and Physical Activity and also go to a specialist coach or doctor before doing anything, consult with him and find out about his physical condition and fitness level. Be aware of your body.

    This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

  • Source: Dr. Ax

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