Если идея со ступеньками подойдет в вашем случае, предлагаю посмотреть этот материал. По ссылке всё очень длинно, я вам даю выжимку. Не обращайте внимания на возрастную группу. Вместо велотренажера можно ступеньки вверх-вниз, быстрее-медленнее. Насчет шести минут — это обычная затравка, конечно. Читайте — 20. Извините, что без перевода. Топикстартер знает английский, остальные, думаю, тоже разберутся — текст простой.
Get Fit In 6 Minutes!https://www.abc.net.au/catalyst/fit-in-6-minutes-a-week/11015916 Australian Science TV Show, 2015
University of New South Wales, Associate Professor Dr Steve Boutcher The decline in estrogen, which will be 90% or no estrogen at all, is accompanied by a whole array of heart and vascular and metabolic effects. For example, the insulin resistance, the inability to sugar out of the blood, will be affected. But the list goes on. So there's hot flushes, inability to sleep, etc, etc.
During menopause, the loss of estrogen also helps pile on visceral fat, the dangerous fat around your internal organs.
Their belt size changes, their tummy goes out, women can't understand why. So why is the visceral fat bad? Well, it drains into the liver. And it's far more blood supplying and has some nasty chemicals in there called cytokines. It makes the liver inflamed. We think it's one of the major drivers of type 2 diabetes. So we think if we can reduce the visceral fat, which we know is much easier to reduce than the fat on the outside of your body, the subcutaneous fat, then we should see an array of positive health effects.
Instead of flat out sprinting, Steve's developed his own sprint protocol he believes is easier and safer, but just as effective.
The women pedal fast against light resistance in intermittent bursts lasting only 8 seconds, with 12 seconds of light exercise in between. Over the course of 20 minutes, the women have actually sprinted for a total of 8 minutes.It's not hard exercise, it's fast exercise. So sprinting fast, moving their legs quickly, seems to be one of the key ingredients to the success of interval sprinting.
When it comes to fat-burning, moving fast is your best friend. It switches on your flight-or-fight mode and a flood of powerful hormones, like adrenalin and noradrenaline, help your muscles, vessels, heart and lungs go into overdrive. The intriguing thing is the receptors for these hormones are also found on fat cells, in particular, visceral fat.
That's why we think we can reduce the visceral fat, the dangerous fat, which we think drive a lot of heart disease and diabetes, in far less time.
