Military training promises more physical conditioning in 45 minutes –

The exhausting routine causes countless people to give up training due to “lack of time”. Fortunately, today there are new methods designed precisely for those with a busy schedule. Military training is one of them.

The activity promises body definition and weight loss in just 45 minutes of class. According to personal trainer Matheus Vianna (@semtreinonaoda), a specialist in the science of human performance and injury recovery, military training or Boot Camp, as it is known, originated in the army, and aimed to simulate a battlefield to prepare soldiers.

Therefore, a session is organized in the form of a circuit, with stations lasting up to one and a half minutes with high-intensity exercises. “This is a workout that improves physical skills necessary for our body, such as physical conditioning and muscular endurance,” explains the professional.

The teacher also explains that you can compare military training with Crossfit practices, considering that in the circuit, there is a combination of movements that work the whole body, strength and running. “The student can do as many repetitions as possible within the allotted time. But we cannot leave aside the quality of the executions”, emphasizes Matheus.

BENEFITS OF MILITARY TRAINING

According to physician Yago Fernandes (@yagofernandes.dr), high-intensity activities such as Boot Camp put the body in such an accelerated metabolic state that it is possible to maintain caloric burning for up to 36 hours after a workout. “You can see differences of two to three weeks. It’s fast, you can’t use the excuse of lack of time, ”he says.

And more: effort can contribute to the release of important hormones. Check which ones:

GH (Growth Hormone): “It is responsible for burning fat. During intense exercise, the body enters a metabolic state that promotes the release of this all-important anabolic agent”;
Endorphin: “hormone responsible for promoting the feeling of reward and well-being, generating relief and relaxation after training”;
Catecholamines (dopamine, adrenaline and norepinephrine): “They are responsible for increasing the metabolic rate, releasing glucose and fatty acids into the blood. In the right measure, they give the body the necessary preparation to withstand the intensity of physical activity.”

HOW TO DO MILITARY TRAINING

“The worksheet below is only a suggestion. We must adapt it to our current physical conditioning. Consult a physical education professional to prescribe the best training for you”, advises the personal.

Circuit: do three sets of the exercises below, resting two minutes between each set.

Squat – 30 seconds;
Abdominal Rower – 30 seconds;
Jumping Jack – 30 seconds;
Push-ups (with or without knees on the floor) – 30 seconds;
Stationary running (in place) – 30 seconds;
Board – 30 seconds;
Last – 8 repetitions on each side;
Burpee – 20 seconds;
side plank – 30 seconds on each side;
Abdominal Knife – 10 repetitions.