Many people believe that in order to lose weight, you should definitely include aerobic and cardio exercises in your sports schedule. However, few people know that you can get rid of excess weight without resorting to athletics, doing only strength exercises. Let's see, hot iron - what it is and who does it.
Strength - a guarantee of weight loss
Relatively recently, German researchers from Dusseldorf found that power loads allow you to very effectively adjust your weight in a short time. Observations of a large group of subjects (over 100 people) showed that strength exercises with regular repetitions are even more effective in combating extra pounds than traditional cardio exercises .
The results of the study formed the basis of a new area of sports training - Hot Iron. This is a set of specially selected fitness exercises with a focus on the development of strength endurance, fat burning, rehabilitation for back problems. In addition to German scientists, experienced coaches of the Reebok sports company made a great contribution to the development of the program.
Activities for motivated people
All the fitness centers that conduct classes in the Hot Iron direction use a single methodology for performing exercises. At the same time, the exercises themselves regularly (usually once a quarter) are slightly modified so that there is no getting used to the same loads.
The main emphasis in the Hot Iron is on power loads. Classes themselves are held in halls to music, like aerobics. Today, almost every fitness center offers hot iron classes. Training is equally well suited for both men and women, regardless of the basic level of training.
Typical Programs
Hot Iron is a set of several directions:
- For beginners who want to get a beautiful body shape, the Hot Iron 1, 2 or Advanced programs are suitable.
- The best results in the fight against excess weight and fat loss shows complex Iron Cross.
- If you have back problems, it is better to choose the Iron Back program.
- The most optimal power load is given by the Iron Body complex.
The breakdown into various training complexes is one of the advantages of the program, because it allows you to take into account the individual characteristics of each student, as well as the goals that he sets for himself. Anyone can easily find the right training option for themselves.
Program for beginners
As a rule, novice visitors to fitness centers choose the Hot Iron 1 program, which is correct. Classes such as Iron Cross, Hot Iron 2, and Advanced Training are more suitable for experienced students.
Hot Iron exercises 1 are devoted to the main power movements. The practitioners make lunges, press the barbell while lying down, squat and swing the press. For those who are determined to struggle with excess weight, classes with mini-barbells are provided. The level of load is selected individually, depending on the degree of preparedness.
Complex for hardy
Hot Iron 2 focuses on lunges, squats and vigorous push-ups. In the process of training, a lot of energy is consumed, even small muscles can be worked out qualitatively. The figure can be brought into the desired shape, doing hot iron. Reviews from students are mostly positive. People report improvements after four weeks of training.
The Iron Cross complex is aimed at shaping a beautiful body. Exercise helps to increase muscle, and in the process of training a large amount of energy is spent. Although this set of exercises is more suitable for men, well-trained women will also find many interesting things in it. Iron Cross allows you to throw off a decent amount of excess weight in a fairly short time. No treadmills or exercise bikes can compare with Iron Cross in terms of effectiveness.
The duration of one lesson is one hour. This is enough to properly load all the main muscles, without fear of harming the joints or vertebrae. If the question still arises, hot iron - what is it, read the article below.
Program benefits
Along with traditional cardio exercises from athletics, classes using the hot iron system (training provides more than just driving extra pounds) contribute to the formation of beautiful body contours, thanks to strength aspects in the exercises. The main advantage of the program is a regular change in the exercises that make up the complex, which gives a greater effect compared to the classical approach. As a result, the muscles do not get used to the same type of load, but rather, they constantly work, thanks to variable exercises, which positively affects the figure.
Hot Iron classes allow you to:
- Overclock metabolism by more than 30%.
- Drive extra pounds without diets.
- Build muscle.
- Burn fat.
- Tighten the skin, get rid of cellulite.
- Strengthen the bones.
- Improve joint mobility.
One hour of hard training on the Hot Iron system allows you to get rid of 900 kcal, which is achieved through the use of a specially developed training schedule based on a scientific approach and with the help of certified instructors.
If desired, Hot Iron allows you to change training programs, increase the workload, includes many repetitions.
Key points underlying the Hot Iron approach:
- Strength elements in exercises better help to fight excess weight than the usual workouts such as aerobics.
- Some diets will not help for a long time to drive off excess fat, strength exercises are necessary.
- Classes with power elements lead to a fat-burning effect, which lasts another day after the end of classes.
- Strength exercises have a beneficial effect on the general condition of the body, including increasing immunity, normalizing pressure, and calming the nervous system.
Hot Iron also improves posture and strengthens the back muscles.
How to do
Excellent results are guaranteed even if there is not so much time for a lesson. Enough to do at least three times a week. Training days should be alternated with rest days. Swimming is best for relaxation, which will reduce muscle tone. Hot iron - what is it, sport or fitness?
Hot Iron classes do not require a special diet or additional sports nutrition. You should simply lead a healthy lifestyle: consume a lot of protein, but reduce the proportion of carbohydrates in the diet. The basic rule is to prevent overeating. Subject to the above requirements and the condition of regular training, the figure will quickly take on the desired shape. You can easily normalize your weight if you regularly exercise hot iron. Reviews of training men and women leave the most favorable. Everyone notes the tone in the body and the beautiful formation of muscle mass.
The Hot Iron exercise system is equally suitable for both sexes.
Some women worry that as a result of classes, they will gain muscle and become like a man. These fears are groundless! In fact, “Hot Iron” allows you to achieve a perfect figure and a beautiful body shape without the effect of “inflated”. If you decide to practice hot iron on your own, the music for classes should be dynamic and fiery.
How much does it take to see the effect?
A special technique has been developed for training within one hour. In this case, you will have to attend training at least three times a week. Due to the fact that the metabolic rate of all is different, then the result will be visible after a different period of time. Usually people after a month note a positive effect and a visible fit of the body.
With a daily load, about 800-900 calories are burned. The weight of the equipment is selected depending on the development of muscles. No one will give a beginner big loads, this can adversely affect health. In hot iron, exercises change regularly.
Contraindications
This type of exercise is not recommended for people with diseases of the musculoskeletal system. An experienced instructor is able to adapt the training for any person. Therefore, there are practically no contraindications.
Strength training requires a competent approach and pre-heating of the muscles. You can not immediately grab the bar, you need to do warm-up exercises. Initially, it is better to deal with a professional who will give practical advice and recommendations on proper nutrition. No workout will have the desired effect if you do not review the food in your refrigerator. As you can see, there are practically no contraindications in hot iron.
Conclusion
Hot iron is a fitness that does not require daily exercise. Only three visits to the gym per week are enough: the first results will not be long in coming. After 3-4 months, the skin will noticeably tighten, sagging will disappear, vitality will increase, and the subcutaneous fat layer will decrease.
Hot Iron training does not require significant equipment or accessories; a mini-bar with a set of different weights (1-5 kg) and a rug made of rubberized material will suffice.
Thus, Hot Iron is a highly effective fitness program that allows you to achieve significant results in a short time. At the same time, classes are a great way to relax, allow you to recharge your batteries with energy and cheerfulness for a long time. Equipment for hot iron is selected depending on the level of training.
All exercises of the complex are constantly being improved by a team of experienced instructors, as well as German program developers.
Hot Iron is a great program for those who care about their body. Now you know about hot iron that this is a new direction for the formation of your muscle mass.