Fakt! Ein 2-Minuten-Training schlägt 30-minütiges Workout!

Es ist nichts Neues für uns, wenn wir uns einmal wieder selbst davon überzeugen wollen, „Mensch ich muss etwas für meine Gesundheit tun“, sei es aus dem Grund, dass man abnehmen möchte oder lediglich fitter sein möchte um seinem schlappen Alter Ego zu entkommen. Die erste Sache, welche in so einer Situation naheliegt, mehr Sport treiben. Doch dies fällt meistens nicht so leicht, wie man sich das immer wieder vorstellt, besonders, wenn man bereits durch eine lange Arbeitswoche und weitere soziale oder familiäre Verpflichtungen zeitlich kurz angebunden ist. Und rasch wird aus dem guten Vorsatz wieder nur ein Ansatz, welcher im Nichts untergeht. Doch dies muss nicht so sein, denn neuste Studien zeigen, dass es dank einer gewissen Trainingsmethode möglich ist, seinen Stoffwechsel ebenso stark anzukurbeln, wie mit einem regulären 30-Minutentraining.

HIIT: Mit kurzen aber intensiven Trainingsintervallen zum Erfolg!

Es war schon länger bekannt, dass ein hochfrequentes Training sehr effektiv ist um das überschüssige Fett zu verbrennen, doch jetzt zeigt uns eine Studie, dass es möglich ist, bereits mit zwei minütigen Trainingseinheiten genauso viel zu erreichen, wie mit einer halben Stunde regulärem Training. Der Schlüssel liegt dabei in den kurzen aber dafür effektiven und effizienten Trainingseinheiten mit ebenso kurzen Ruhephasen. Dies bringt den Stoffwechsel gleichermaßen auf Trapp wie ein moderates Training.

HIIT („High-Intensity interval training“) ist der Trend unter den Sportlern und Athleten um ihr Training zu maximieren!

Das HIIT (Kurzform für „High-Intensity interval training“ oder hoch intensives Intervalltraining) ist bereits mehreren Profisportlern und Coaches bekannt und erfreut sich mehr und mehr neuer Beliebtheit. Doch nun wurde auch einmal aus wissenschaftlicher Sicht ein Auge auf diese doch sehr fordernde Sportvariante gelegt.

Wissenschaftler haben nun endlich in einer Studie bewiesen, dass ein HIIT-Training, selbst wenn es nur wenige Minuten lang ist, einem regulären 30 Minuten Workout nichts nachsteht. Sie veröffentlichten die Studie und die ermittelten empirischen Daten im Fachjournal „American Journal of Physiology“. (1)

 

Kürzere Trainingseinheiten, höhere Trainingsintensität!

Beim HIIT geht es darum, denn Körper in nur wenigen Minuten maximal zu belasten, dass er anhand dieser kurzzeitigen Belastung den Stoffwechsel maximal aktiviert.

Durch kurze intensive Trainingseinheiten lässt sich der Stoffwechsel effektiv ankurbeln. Dies reicht sogar aus, um ein normales Training zu ersetzen!

Bei der durchgeführten Studie mussten die Testpersonen insgesamt drei unterschiedliche Spinningkurse absolvieren. Jeder dieser Kurse war unterschiedlich in Zeit und Belastungsstufe. Je kürzer die Dauer, desto höher die Belastungsstufe. Anhand dieses Versuchs konnten die Wissenschaftler ermitteln, dass die Mitochondrien (Mitochondrien sind spezielle kleine Zellorgane, die in jeder Zelle vorhanden sind – besonders häufig kommen sie in Muskel-, Nerven-, Sinnes- und Eizellen vor und versorgen den Körper mit Energie) gleichermaßen auf alle drei Trainingseinheiten reagiert haben. Damit konnten bewiesen werden, dass es unserem Körper gleich ist, ob wir ein reguläres Training absolvieren oder ein kurzes und dafür intensives Training.

Auch für Dich interessant: Effektiver trainieren: 10 Tipps um bis zu 60% mehr Kalorien bei jedem Training zu verbrennen.

Die Forscher gehen noch weiter in dem behaupten: „Dieses Forschungsergebnis führt dazu, dass wir künftig im Hinblick auf die Gestaltung von Trainingseinheiten sowie die Verbesserung des Stoffwechsels der Menschen wichtige Schlüsse ziehen können“. Diese Art des Trainings lässt sich nahezu auf jede Sportart und Trainingsvariante übertragen. Und besonders im fortgeschrittenen Alter, wenn wir nur noch wenig Zeit haben für das Training, sollten solche Erkenntnisse doch Gold wert sein!

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An intriguing fact is that, according to a research study executed as soon as, Puerto Ricans are the happiest country in the world. If this is true, it would certainly imply that the popular statement that cash does not bring happiness has a grain of truth in it. It is approximated that almost half of the citizens of PR battle with destitution, which can be seen while circumnavigating the island. Because Puerto Rico is an island, it is definitely an aircraft Or a ship, if you intend to hook up on PR during a cruise ship in the Caribbean. The primary flight terminal in San Juan the funding is well connected with significant United States cities. From what I keep in mind, our flight from Atlanta lasted 3 hrs It is best to rent a car in Puerto Rico and travel around the island by doing this. We had the opportunity to make use of the public Puerto Rico transport only as soon as, in the form of a ferryboat, and if all the remainder functions according to comparable policies, I strongly suggest this car than aggravating Suggestion – it’s really worth leasing an automobile with a higher suspension. We did not know regarding it and we made a decision to purchase some small gingerbread because of the best price. We promptly regretted this decision, since some corners of Puerto Rico are best checked out with a 4×4 SUV. Caribbean, an island in between the Caribbean Sea as well as the North Atlantic Ocean, east of the Dominican Republic, tactically situated on the Mona Strait – a key route to the Panama Canal; San Juan is just one of the biggest and also finest all-natural harbors in the Caribbean; a a great deal of little rivers as well as high mountains in the facility of the country make sure good watering of the country; the south coast is relatively dry; in the north, a productive strip of coastal plains. Nobody flies to Puerto Rico to see its air-conditioned government structures. You want fun in the sun. The bright side is that Flamenco Coastline will certainly measure up to your musings and then some. Not only does it use white sand and also blue water that vibrates imminent, but it additionally boasts shower rooms, lifeguards, food kiosks, beach ball internet and also vacationer terminals where you can rent equipment for things like snorkeling as well as scuba diving. Puerto Rico’s economic situation is one of one of the most dynamically establishing in the Caribbean. The diversified industry has plainly outmatched agriculture as the major driving pressure of the economic climate and also an income source. Given that the 1950s, American business have been spending greatly on the island, motivated by duty-free accessibility to the US market and also tax breaks. The island has United States base pay legislations. Sugar manufacturing shed its leading position in agriculture to milk and also livestock manufacturing. Tourism is generally an important income source, it is estimated that Puerto Rico was checked out by nearly 5 million people in 2004. 2001-03 saw a decrease in financial development, generally due to the United States recession; in 2004-05 there was a financial development, and in 2006-07 it dropped once more. Puerto Rico is just one of the most dynamically establishing Caribbean nations. The diversified industry has actually outshined agriculture and also is now the major source of income. Considering that the 1950s, American business have actually been buying the island, encouraged by the duty-free exchange with the USA as well as tax motivations. The island goes through US minimum wage legislation. Sugar production lowered, as well as the milk market as well as animals manufacturing became the major income. Tourist has been a crucial income for several years. It is estimated that in 1999 Puerto Rico was visited by 5 million visitors. The prognosis for 2000 is great, offered that the financial boom in the US and also the development fads in tourist and building and construction continue. Everyone wanted a piece of the New World, as well as every person wanted to fight to get it. No place is this even more apparent than the Castillo San Felipe del Morro. Formally referred to as La Ruta del Lechón, the Pork Highway is specifically what it seems like: a three-mile stretch of road where every restaurant concentrates on pork. The most prominent sort of pork is lechón, an unique recipe in Puerto Rico that includes spit-roasting a whole pig with a blend of sauces as well as spices. Obtain your blood pumping with a trip to the Toro Verde Adventure Park in central Puerto Rico. It supplies ziplines, rope training courses as well as rock climbing challenges that are ensured to make you pee your pants a little when you recognize simply what you’ve obtained right into! The park’s piece de resistance is “The Beast,” which is listed in the Guinness Book of Globe Records as the longest zipline worldwide. With patched roads, busy plazas and also vibrant residences that stack with each other like foundation of yellow, blue, environment-friendly, orange as well as blue-green, Old San Juan is among one of the most dynamic areas to check out in Puerto Rico. This is why places like Isla Culebrita exist. Isla Culebrita is an uninhabited island off the shore of eastern Puerto Rico. It’s only concerning a mile long, and accessibility is limited to ferryboats and also water taxis. Museo de Las Americas There are several galleries in Puerto Rico, yet just a handful are actually regarding Puerto Rico. The Museo de Las Americas is among these priceless places. It has artifacts, tokens as well as fabrics from loads of aboriginal groups that resided in Latin America before it was conquered, and also it can take you on a multi-continental trip with history. If you like to eat, Mayaguez is the city for you. It’s house to whatever from great dining establishments to al fresco cafes with huge, colorful umbrellas, so you’ll have a lot of alternatives when your belly starts grumbling. El Yunque National Forestis Treatment more than 28,000 acres, the El Yunque National Park is a lush, damp rainforest where dense vegetation covers every little thing from slinking snakes to croaking tree frogs. It’s the only tropical rainforest in Puerto Rico, and site visitors come from throughout the Carribean to witness both its charm and also biodiversity. Located in the city of Cabo Rojo on the most southern pointer of Puerto Rico, the Los Morrillos Lighthouse is one of those beautiful places that you can just find in the Caribbean. It’s set down in addition to white sedimentary rock high cliffs that are surrounded by salt marshes and lagoons, and the waves crash versus the high cliffs with a physical violence that’s surprising but stunning. Cayo Santiago is a small stretch of land off the eastern coastline of Puerto Rico.

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On top of that, United States mobile networks run usually right here. And also at the same rates for calls, messages and network – a godsend, especially when it comes to the Web! Especially since the wifi in numerous areas in Puerto Rico was so bad. The main languages are Spanish and also English – but the large majority of citizens talk instead the former. Puerto Rico lies in the moist equatorial climate area, as well as the ordinary yearly temperature level is around 25 degrees Celsius. The traveler season ranges from December 15 to April 15, and exotic hefty rains frequently take place in the high season. As well as it ended up being real – during our week-long keep it didn’t rain only one day. Luckily, the rainfall, although it was pouring down, came extremely rapidly as well as after 15-20 mins the storm mored than and also the sun was radiating once more. An intriguing truth is that, according to a research carried out once, Puerto Ricans are the happiest country worldwide. If this is true, it would suggest that the renowned declaration that cash does not bring joy has a grain of reality in it. It is estimated that nearly half of the inhabitants of Public Relations fight with poverty, which can be seen while circumnavigating the island. Given That Puerto Rico is an island, it is definitely an airplane Or a ship, if you wish to hook up on PR throughout a cruise in the Caribbean. The main flight terminal in San Juan the capital is well connected with significant United States cities. From what I remember, our flight from Atlanta lasted 3 hrs It is best to lease a vehicle in Puerto Rico as well as travel around the island by doing this. We had the chance to use the public Puerto Rico transport only when, in the form of a ferry, and also if all the rest functions according to similar guidelines, I highly recommend this vehicle than aggravating Idea – it’s really worth leasing a cars and truck with a greater suspension. We did not know concerning it and also we decided to buy some tiny gingerbread due to the very best rate. We promptly regretted this decision, since some edges of Puerto Rico are best explored with a 4×4 SUV. Caribbean, an island in between the Caribbean Sea as well as the North Atlantic Sea, eastern of the Dominican Republic, tactically located on the Mona Strait – a vital course to the Panama Canal; San Juan is one of the largest as well as ideal all-natural harbors in the Caribbean; a multitude of small rivers and high mountains in the facility of the nation guarantee excellent watering of the nation; the south coastline is relatively completely dry; in the north, a productive strip of coastal plains. No person flies to Puerto Rico to see its cool federal government structures. You desire fun in the sunlight. Fortunately is that Flamenco Coastline will meet your visions and afterwards some. Not only does it supply white sand as well as blue water that vibrates on the horizon, yet it additionally boasts bathrooms, lifeguards, food booths, volleyball internet and also tourist stations where you can rent devices for things like snorkeling and also scuba diving. Puerto Rico’s economic climate is among the most dynamically developing in the Caribbean. The diversified market has plainly outmatched farming as the primary driving pressure of the economy as well as a source of income. Given that the 1950s, American firms have actually been investing heavily on the island, encouraged by duty-free access to the US market as well as tax breaks. The island has US base pay legislations. Sugar manufacturing shed its prominent position in farming to dairy products and also livestock manufacturing. Tourist is typically a vital income, it is estimated that Puerto Rico was visited by nearly 5 million people in 2004. 2001-03 saw a decline in financial development, mostly due to the United States economic downturn; in 2004-05 there was an economic development, and in 2006-07 it dropped once again. Puerto Rico is one of one of the most dynamically developing Caribbean countries. The diversified industry has actually surpassed farming as well as is now the main income. Considering that the 1950s, American business have been buying the island, urged by the duty-free exchange with the U.S.A. and tax obligation incentives. The island goes through US minimum wage law. Sugar manufacturing decreased, and also the dairy sector and also livestock production became the primary source of income. Tourist has actually been an important income for many years. It is approximated that in 1999 Puerto Rico was visited by 5 million visitors. The diagnosis for 2000 is good, supplied that the economic boom in the United States as well as the growth fads in tourist and also building continue. Everyone desired an item of the New Globe, and also everyone wanted to combat to get it. No place is this more obvious than the Castillo San Felipe del Morro. Formally referred to as La Ruta del Lechón, the Pork Freeway is precisely what it seems like: a three-mile stretch of road where every dining establishment focuses on pork. The most prominent type of pork is lechón, an unique dish in Puerto Rico that entails spit-roasting a whole pig with a blend of sauces and also spices. Obtain your blood pumping with a journey to the Toro Verde Adventure Park in main Puerto Rico. It provides ziplines, rope training courses and rock climbing up difficulties that are guaranteed to make you pee your pants a little when you recognize simply what you have actually gotten yourself into! The park’s main attraction is “The Beast,” which is listed in the Guinness Publication of Globe Records as the longest zipline on the planet. With patched streets, active plazas and also vibrant houses that pile together like foundation of yellow, blue, eco-friendly, orange and also blue-green, Old San Juan is just one of the most dynamic locations to go to in Puerto Rico. This is why areas like Isla Culebrita exist. Isla Culebrita is an unoccupied island off the coastline of eastern Puerto Rico. It’s just regarding a mile long, as well as access is restricted to ferryboats as well as water taxis. Museo de Las Americas There are numerous museums in Puerto Rico, however only a handful are actually concerning Puerto Rico. The Museo de Las Americas is just one of these priceless areas. It has artefacts, tokens and fabrics from lots of indigenous teams that lived in Latin America prior to it was colonized, and it can take you on a multi-continental journey with history. If you such as to consume, Mayaguez is the city for you. It’s house to everything from great dining establishments to outdoor cafes with large, vivid umbrellas, so you’ll have a lot of alternatives when your belly begins roaring. El Yunque National Forestis Treatment more than 28,000 acres, the El Yunque National Forest is a lush, moist jungle where dense vegetation covers everything from wriggling snakes to croaking tree frogs. It’s the only exotic jungle in Puerto Rico, and site visitors come from all over the Carribean to witness both its charm as well as biodiversity. Located in the city of Cabo Rojo on the most southern idea of Puerto Rico, the Los Morrillos Lighthouse is just one of those stunning locations that you can just locate in the Caribbean. It’s perched in addition to white sedimentary rock cliffs that are bordered by salt marshes and also shallows, as well as the waves accident against the high cliffs with a physical violence that’s surprising yet stunning. Cayo Santiago is a little stretch of land off the eastern coastline of Puerto Rico.

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