It is the golden question of losing weight: How do I burn as many calories as possible in as little time as possible? After all, only a few have much time for elaborate work-outs . And even if they have the time, you want to use them as effectively as possible. At North Dakota State University, the answer to this question was now apparently found.
In just 13 minutes, participants in a study burned an average of 346 calories. For comparison: If you ride 13 minutes at a speed of 15 km / h, you burn an average of 100 calories. Dieselbe Time Powerwalken consumed about 115 calories, breast swimming about 160 calories.
The participants of the study burned more than twice as much energy with their work-out. As? They did this with a special strength training. The subjects at the respective stations made as many repetitions as possible in 30 seconds, followed by a 15 second break. This they repeated three times per station.
The key is in the pause time
The weight with which they were trained corresponded to half their maximum weight for a repetition. The program have six different exercises:
- bench Press
- Barbell rows
- biceps curls
- leg Extension
- leg curls
Participants who did the same exercises with greater weight and longer breaks burned on average about 50 calories less.
Where does the effect come from? For Jake Erickson, researcher at North Dakota State University, the idea is that the shortened breaks promote a particularly high calorie consumption.