Superset Training burns calories 30% more
If your goal is to shed excess fat, hopefully, already weight training. Otherwise, you need to start. If you are already Incorporating strength training into your exercise program, Did you know that the way you do your resistance training makes the difference?
Recently, Researchers from Syracuse University Studied two types of strength training to see what burns more calories style. Their study, published in the April 2010 Journal of Strength and Conditioning Research, Compared with traditional strength training exercises superset.
A superset is simply two different strength training exercises performed one after another with no rest in between. Traditional strength training by owners Involves doing exercise, at rest, and then repeat the same exercise as many sets as your program requires. This is Also called "sets" and Remains The Most train people.
Study participants Were 10 young men active recreation. They completed two sessions of strength training separated by at least 7 days. His training consisted of 4 sets of 6 exercises and performed 10 repetitions of each exercise.
A week trained with supersets. A week later They did the traditional endurance training.
What did the Researchers Find? Drum roll, please ...
· The training superset took less time.
· Superset workouts calories burned almost 30% more than traditional training.
"When Expressed in relation to time, exercise energy expenditure was higher Significantly During training superset (34.70 ± 2.97 kJ / min? 1) That traditional training (26.28 ± 2.43 kJ min? 1.
· The amount of energy consumed in the hour after the training session was ended higher for superset workouts.
"The excess oxygen consumption after exercise was higher after training superset Significantly (79.36 ± 7.49 kJ) over traditional training (59.67 ± 8.37 kJ)."
Note the words "Significantly higher" in Both quotes superset training study.
Because keeping up with the best fitness trainers and the latest research, I have been designing my supersets training programs for years. Unfortunately, too many fitness centers and trainers are giving people workouts boring, inefficient and ineffective (They have a program if at all).
You can get results without spending hours a day exercising. If you are ready to stop wasting time and start getting the results you want, this is how you do it ...
· Focus on compound strength training exercises (Movements That use multiple muscles). The muscles of your body do not work in isolation, why try to train That Way?
· Use supersets.
· Spend MOST of your time doing free weight and body weight exercises instead of machines.
· Avoid long, boring steady state cardio, but do cardio intervals or metabolic circuits.
