Si vous avez 10 minutes devant vous, vous pouvez vous entraîner!
Voilà ce sur quoi s'entendent des chercheurs qui ont retracé les bénéfices d'un entraînement physique condensé.
En effet, certains chercheurs ont démontré qu'un court entraînement effectué de façon intense pouvait stimuler votre métabolisme pour une journée entière. Cela serait même plus efficace qu'une séance d'entraînement lente et régulière. Plusieurs médecins s'accordent également pour souligner les effets positifs d'une pratique de sports quotidienne et ce, même s'il s'agit seulement de 10 minutes. Selon ce que rapporte NPR, cette pratique peut avoir un impact durable sur la santé cardiaque et l'acuité mentale.
Mais ce ne sont pas toutes les routines d'une durée de 10 minutes qui auront un impact positif sur votre santé. Il faut savoir tirer profit de ce court laps de temps! C'est pourquoi nous avons demandé à des experts en mise en forme de créer des programmes courts. Voici donc quelques-unes de leurs suggestions, passant du conditionnement physique au yoga.
Par Ben Greenfield, spécialiste en fitness et en triathlon
À faire trois fois ou jusqu'à ce que les 10 minutes soient écoulées:
- 50 jumping jacks
- 15 squats
- 15 push-ups ou push-ups sur genoux
- 15 lunges pour chaque jambe
- 15 redressements des bras (en utilisant une chaise, un banc ou une surface élevée)
Par Kristin McGee, professeure de yoga et de pilates
Par Joe Dowdell, entraîneur personnel de grands sportifs, mannequins et célébrités
À faire trois fois ou jusqu'à ce que les 10 minutes soient écoulées:
- 10-12 squats
- Des push-ups pour une durée indéterminée (le plus grand nombre possible)
- 10-12 soulevés roumains (haltères)
- 10-12 chin ups (avec quelqu'un pour vous assister au besoin)
- 10-12 haltères en développé (épaules vers le haut)
- 30 secondes en planche
Tous les détails de ces mouvements dans la galerie ci-dessous:
Grab a dumbbell or kettlebell and hold it in front of your chest. Hold the dumbbell vertically with both hands under the top plate of the dumbbell. Your elbows should be pointing to the ground as you hold the weight. Before starting the motion, stand tall with your feet slightly wider than hip width apart. Tighten your back to make sure the weight stays close to your body. Begin the motion by moving your hips back and down. Continue to descend into a full squat position, with your weight on the back of your feet. Let the weight counter balance the shift of your weight back. Get as deep into the squat position as you can while keeping your back flat and chest up. Reverse the motion by driving through your feet and extending both your knees and your hips. Reset at the top of the motion and repeat for given reps, maintaining good form the entire time.
Get into a push up position with your body straight and arms extended. Your hands should be about shoulder width apart. Your feet should be about hip width apart and on your toes. Make sure your head is down, with your eyes pointed to the ground. Drop your entire body down towards the floor, as one unit, by bending at the elbows and opening up your chest. Once your body is a few inches off the ground, drive through your hands, keeping your body flat, until your arms are extended. Repeat for given reps.
Start by standing tall with your feet about hip width apart, chest up, and shoulders down. There should be a slight bend in your knees. Hold a pair of dumbbells on the front of your thighs with your palms facing your body. Initiate the movement by moving your hips back. Keep the slight bend in your knees the entire time. You should feel a stretch in your hamstrings as you reach the bottom of the movement. As your hips move back the dumbbells should stay close to the front of your legs. Once you feel a good stretch in your hamstrings, reverse the motion by contracting your glutes and hamstrings. Extend your hips and stand up, returning to the starting position. Your back should be flat, chest up, and shoulders down the entire time. Reset at the starting position and repeat for given reps.
Chin Up—Neutral Grip
Grab a chin up bar with a neutral grip, palms facing each other. Use the parallel bars on a pull up bar. Let your body hang, arms straight, and cross your legs behind you. Start the movement by drawing your shoulders blades together and continue by leaning back and pulling your chest to the bar, using your back. Keep your shoulders down and your neck relaxed the entire time. Return to the starting position by slowly lowering your chest away from the bar until your arms are fully extended. Pause and repeat.
Shoulder Press—Dumbbell—Standing—Push Press—Neutral Grip
Stand tall with your feet slightly wider than hip width. Hold a pair of dumbbells at shoulder level with your palms facing each other. Initiate the movement by slightly dipping your hips while keeping your chest up. Reverse the motion by explosively extending your hips and simultaneously pressing the dumbbells overhead. Use the power from your lower body to help get the weight up. Finish the movement by locking out your arms, stabilizing the weight, and standing up straight. Lower the weight under control to your shoudlers. Pause and repeat for given reps.
Lie face down on mat, resting on the forearms, elbows, and palms flat on the floor. Push off the floor by contracting your core muscle, rising up onto your toes, and resting on your elbows, which should be directly under your shoulders. Keep your back flat, and try to form a straight line from head to heels. Hold this position for as long as you can with proper form. When your form fails, rest. Use as many reps as necessary to achieve the total time for the work set.
À VOIR AUSSI:
Fitness Professionals Will Take Center Stage
While the American College of Sports Medicine has listed certified fitness pros as their number one trend for the past six years, the number of accredited trainers, coaches and others continues to surge. And with <a href="http://journals.lww.com/acsm-healthfitness/Fulltext/2012/11000/Worldwide_Survey_of_Fitness_Trends_for_2013.5.aspx">so many beloved trainers emerging on Twitter</a> to join the national discourse, it's no surprise that accredited fitness professionals will continue their rise. What's more? Those pros are getting out of the gym and<a href="http://www.wellandgoodnyc.com/2012/12/20/wellgoods-14-fitness-and-wellness-trends-of-2013/#wellgoods-14-fitness-and-wellness-trends-of-2013-13"> starting their own businesses</a>, reports Well + Good NYC.
Even Your Parents Will Have A Fitness Or Diet App
About 38 percent of the health apps that smartphone users download are fitness-based. And that number is only going to get bigger -- one estimate from market research company Abiresearch suggests that the fitness apps market will grow to $40 million by 2016 -- up from just $12 million in 2010. That means we'll total nearly a billion downloads over the next three years. And given how effective those apps can be, if used correctly, doctors may start recommending them for increased fitness -- that'll particularly help the baby boomer generation, who are <a href="http://www.ama-assn.org/amednews/2012/08/13/bisc0813.htm">more likely to download a health-related app</a> that has been recommended by their doctor.
You'll Start Self-Monitoring
Self-monitoring -- formerly the purview of data nerds and navel-gazing techies -- will go mainstream this year, thanks to an increasing number of smartphone apps that help you easily store data on your own behavior -- and a collection of wearable devices, from <a href="http://nikeplus.nike.com/plus/what_is_fuel/">Nike Fuel</a> to <a href="http://lark.com/products/larklife/experience">LarkLife</a>, that do all the work for you. What is self-monitoring? It's keeping track on the minute data of your day -- things like what you eat, how well you sleep and how much you move. Download the data and analyze your own behavior on a spreadsheet.
Your Favorite Class Will Go Mobile
Mobile, portable classes are the wave of the future -- thanks to the rise of beloved celebrity teachers who can't be everywhere at once. Set up your iPad for a yoga class with the simulated feeling of individualized attention. Open up your laptop and decide what kind of class you'll do that day -- on your own time.
Fast Food And Gluten-Free Will Coexist
Gluten-free foods are necessary for the one percent of the population who suffer from Celiac disease and the estimated 10 percent with a non-specified gluten allergy. But somehow, thanks to highly visible gluten-sensitive celebrities and fashionable, charming gluten-free bakeries like Babycakes, eating without gluten is all the rage. While it may not lead to weight loss, it does have a side benefit of increasing demand for a gluten-free options that make eating easier for those with Celiac and other sensitivies. But you don't have to go to a specialty shop for your pastries sans gluten any longer: now <a href="http://www.cbsnews.com/8301-504763_162-57429388-10391704/dominos-new-gluten-free-pizza-crust-not-recommended-for-people-with-celiac-disease/">giant, national chains like Domino's Pizza</a> are offering specifically gluten-free fare. They might be the first, but they won't be the last.
Fresh Pressed Juice Will Enter The Supermarket
The kind of juice that won't stay shelf-stable for a year? That's the stuff that will invade your supermarket, your mall court <em>and</em> your Starbucks, if it hasn't already. With $5 billion in revenue this year and projected growth of four to eight percent, healthful, all-natural and raw fruit and vegetable juices (think Organic Avenue, Cooler Cleanse -- but also Jamba Juice) will explode onto the mainstream market. And that growth projection may even be conservative: Starbucks' CEO Howard Shultz vowed to sell juice "in the same tonality that we have reinvented, over the last 40 years, the basic commodity of coffee," <a href="http://online.barrons.com/article/SB50001424053111904346504577531063244598398.html#articleTabs_article%3D2">reported Barrons</a>.
Heavy Lifting For Women Will Go Mainstream
While <a href="http://www.huffingtonpost.com/2011/08/24/i-heart-powerlifting-and-im-not-bulky-or-masculine_n_934453.html">previously on the fringe</a>, mainstream gym goers are now getting hip to the practice. There are many reasons for women to get into heavier weight lifting -- among them, <a href="http://www.wellandgoodnyc.com/2012/12/03/7-reasons-women-should-lift-heavy-weights/#7-reasons-women-should-lift-heavy-weights-3">healthier bones, greater muscle definition and cardiovascular health, according to Well + Good NYC</a>. And now the practice is gaining popularity, thanks to CrossFit and boot camp classes that encourage heavier lifting.
You'll Cut Your Workout Time In Half
Everyone from HuffPost blogger and gym owner Jeff Halevy to New York Times' resident sports science writer, Gretchen Reynolds, are talking about the power of the short, intense workout. Using HIIT -- high intensity interval training, gym rats can reach their fitness goals in less time than it takes to whip up a raw protein smoothie. But beware: HIIT isn't right for everyone and low impact exercise is just as great.
Fitness Will Stay A La Carte
While the majority of gym goers have a regular membership and central location, there remains a proliferation of boutique specialty studios -- yes, the traditional yoga and pilates studios, but also CrossFit, FlyWheel, Soul Cycle, Refine Method and Physique 57. What's more, third-party companies are growing to help you manage, purchase and organize your a la carte choices. Want to mix pilates with yoga, CrossFit and FlyWheel? No problem, according to places like FITist.
Body Weight Training Will Be All The Rage At Your Gym
If you haven't tried this equipment-less form of weight training, <a href="http://journals.lww.com/acsm-healthfitness/Fulltext/2012/11000/Worldwide_Survey_of_Fitness_Trends_for_2013.5.aspx">you certainly will in 2013</a>. The American College of Sports Medicine listed it in the top three trends they are anticipating for 2013 -- thanks to its effective, no-fuss approach and cheap execution.
"Functional" Training Classes Will Hit The Gym
Most people will admit that they work out in the hopes of looking good and achieving the vague goal of better health. Functional fitness is a little more specific: <a href="http://www.webmd.com/fitness-exercise/news/20121029/top-10-fitness-trends-2013">as WebMD explains</a>, it employs strength training to "improve balance, coordination, force, power and endurance to perform activities of daily living." That's especially great for seniors, who need a bit of extra training to maintain their daily physical abilities.
Themed Races Will Invade A Park Near You
<a href="http://www.runforyourlives.com/info/the-zombies/">Zombie</a> runs, <a href="http://thecolorrun.com/">color</a> runs, <a href="http://www.huffingtonpost.com/2012/12/10/tough-mudder-women-spartan-race_n_2257878.html">mudders</a>... if you're paying attention to the amateur race circuit, you have no doubt noticed the proliferation of themed events -- and that will only keep growing in 2013, if <a href="http://greatist.com/fitness/best-themed-running-races/">the popularity of such events is any indication</a>.
The Anti-GMO Movement Will Gain Visibility
Those who are opposed to genetically-modified organisms in their food -- everything from grains <a href="http://www.slate.com/articles/health_and_science/science/2012/12/genetically_modified_salmon_aquadvantage_fda_assessment_is_delayed_possibly.single.html">to fish</a> -- aren't known for staying quiet. Just recently, <a href="http://www.huffingtonpost.com/2012/12/12/cheerios-gmo-facebook_n_2284387.html">anti-GMO activists hijacked Cheerio's Facebook page</a>. But following <a href="http://www.forbes.com/sites/amywestervelt/2012/11/13/with-california-prop-defeated-gmo-labeling-proponents-look-to-farm-bill/">the defeat of California's Proposition 37</a>, which would have been the first legislation to require GMO labeling, the community is bound to get louder than ever.
Retrouvez les articles du HuffPost Art de vivre sur notre page Facebook.