Spend the first and last mile to warm up and to cool down. In between, running 30 seconds fast and slow another 30 seconds, then 45 seconds in every way, and then another 60 seconds each way. Then run a couple minutes warming rate, and finally, do the above steps in reverse (60, 60, 45, 45, 30, 30).
Climbing stairs burns 60% more calories than running on the flat. That’s 432 calories burned in a half hour, compared to 270 calories you burn normally.
Lest you seizing the muscles in the last kilometer, you breathe only through your nose. Thus will use abdominal breathing and you’ll be more relaxed.
Increase pedaling cadence.
If you increase your cadence (pedaling by the minute), improve your overall fitness and burn more calories. Furthermore, pedaling efficiency improvement. For starters, you should go to about 100 per minute pedaling.
If you ride fast (20-22 km / h) can reach 463 calories burned, much more than the 232 you spend half an hour at moderate speed (12-14 km / h).
Cando are cowering in the aero position, neck strain and shoulder much does it costs to fill the lungs completely. Supports the fingers on the handlebars without straining. This way the muscles are relaxed, you will open the chest and you will drop the beats.
Swimming with fins.
Increase resistance, so you have to use more muscle and energy to move through the water. You also have to train the muscles to swim fluidly. The fins used better leg muscles and the energy they generate two questions that beginner’s swimmers often do not consider.
Thus 25% burn calories. That’s 368 calories in 30 minutes, compared to the 310 calories burned at moderate intensity swimming without fins.
To swim fast and do not deviate, you catch air on both sides. Rotating the trunk (not the head) until the mouth is above the water. Lift head breaks your rhythm of strokes.