15-Minute Work­out

Four moves to keep the fat burn alive for hours

Women's Health (South Africa) - - CONTENTS -

Nope, we’re not talk­ing He­lena Bon­ham Carter. Ec­cen­tric ex­er­cise means em­pha­sis­ing the low­er­ing por­tion of a rep. Also known as “neg­a­tive train­ing”, the tech­nique in­creases the time your mus­cles are un­der ten­sion, which helps boost mus­cle-fi­bre ac­ti­va­tion. The ben­e­fits: higher kilo­joule burn both dur­ing and af­ter ex­er­cise and fewer in­juries, as it strength­ens ten­dons and helps mus­cles ab­sorb high-im­pact stress (like run­ning). Plus a new study says it can help you break through strength plateaus in just five weeks. Once a week, swap out one of your three strength­train­ing work­outs with this rou­tine from ex­er­cise phys­i­ol­o­gist Dr Joel Seed­man. Com­plete the cir­cuit in or­der, mov­ing from the first ex­er­cise to the next and rest­ing as needed in be­tween. Re­peat once for two to­tal sets. Af­ter three weeks, take one week off, then con­tinue with heav­ier weights.

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