So tie dumbbells in your cardio training sessions on

A very e ff ective method of cardio strength training is the integration of dumbbells that use either for a specific number of repetitions or for a set period of time. It is important to ren leadership in mind that you are aiming for the positive impact on the Sto ff change your workouts so you have to put together a training program that you can keep for a long time. I will briefly address the various methods that involve dumbbells in the training, each gen in a separate chapter on labs and is explained in training programs.

The first method I always call the

"Big Daddy" of all cardio strength training methods: Complex. Two or more exercises are carried out in succession, for example, squat, swing Press (Push Press) and superiors bent-over rowing. I attribute all my repetitions of squats, close to the swing, press and finish the complex with the bent-over rowing. I usually do five to ten repetitions of each exercise. So you see how these exercises can bring the Sto ff change quite going together.

The next method "Density Training" is called. If you do it right, it's the perfect blend of strength and endurance training. In a typical density circuit training, you will complete five exercises, each with a maximum of ten to twelve repetitions (MW = maximum Number of repetitions). Then make the style of circuit training eight re- reversals of impairments of each exercise in a given period and taking great attention to your pace.

Another method with fixed time periods are the so-called "check-in and-out-circle '. These circles usually consist of 30 seconds and 30 seconds training break. The sentences are lighter than the density training, as the focus here is on many repetitions a fast pace and, if possible.

The last form of cardio strength training with weights traditional sets with a certain number are payments to repetition performed successively and with the aim of all sentences in possible lichst short time to clam ff s. A good example is 24er, a circle with four exercises, such as squats, jump squats, lunges and lunge jumps. The goal is to complete 24 reps of each of the four on labs and groups to stop-time. Depending fi tter you are, the shorter the time period. I will introduce other variations of this method, because to start with 24ern is for beginnings ger not a good idea!

3.2 "OLD SCHOOL" -Training

When I think of the next part of the car-dio-strength training, I remember the

Exercises that you will do, the notion ff "Old School" one. If we think of the study on the Tabata intervals, we know that it is very difficult to make the rest periods shorter than the exercises. Because of the intensity of these exercises I recommend most often to perform them only with body weight as resistance. If they are to be completed but with weights, then with light such as a medicine ball or a kettlebell enabled the repetition payments can run fast and yet all sentences clam ff s.

Since we know that training using your own body weight has a very large e ff ect on the Sto ff change, we draw on some traditional free exercises. These are exercises like burpees, jump squats, explosive push-ups, jumping jacks or mountain climbers. Yes, it's time to dust off some of those old-fashioned exercises. Why? Because they are among the most e ff ektivsten exercises of all time!

I have already mentioned the 30-30 intervals, and of course you can perform these free exercises in circles with SET FORTH periods. But because the breaks are here longer than in Tabata intervals, they are better suited for exercises with weights. If You ning with intervals of 20 seconds Trai- and start ten seconds pause, your body weight usually provides enough resistance - provided the intensity is as high as it should be.

HEART RATE BASED TRAINING

While I ning a bit with interval training and heart rate measurement experimented and saw uses a Herzfre- frequency monitor, I realized that it is easier for most people to comply with certain periods of rest. Interval training with heart rate measurement is based on the body's ability to regenerate. One example would be ten sets of 20 burpees (Liegestütz- cracks), wherein one adjusts the intervals between the sets of the regeneration of the heart rate. I could give you a specific number that depends on your fitness level, say 110 beats per minute - when the monitor displays this value, you would start with the next block. The time it takes for your body, chen to achieve this value would, however, vary from block to block or day to day. this method is hochef- fectively very well trai- ned athletes. For the majority of the population but function specified rest breaks better how I found out. One of the disadvantages of training with a heart rate monitor, it can take up to five minutes for beginners and untrained until the heart rate decreases. For those who are interested in this type of training, I will describe some herzfrequenzba- catalyzed training methods later in this book.

EINFACHER IT IS NO LONGER

The last form of cardio strength training uses the old-fashioned method of sprint. I know today should the training be softer and gentler. So what? An old-fashioned sprint training is hard to beat when it comes to giving the Sto ff changing the all-important boost. I will explain all possible variants of sprint intervals, such as sprints change directions, and even my chaotic sports speed exercises that are part of the best high-intensity interval training (HIIT) is that you have ever tried.

The possibilities are almost infinite and the e ff ectiveness unübertro ff s. Are you ready for the journey to the best body you've ever had? As I said in the introduction - it is not simple. But then the valuable things are never easy, right?