Hot Iron (literally translated as "hot iron") is an integrated group system of strength training, in which the mini-bar is the main inventory. Classes on the Hot Iron system are held in all modern fitness clubs. The thing is that they are based on basic and isolating exercises that do not require any special skills. Training gives you the opportunity to develop strength endurance, burn extra calories and bring the whole body into tone.
The system was developed not only by athletes, but also by scientists and psychologists. The result is a unique training program that is suitable for absolutely everyone. Today we will learn more about what is remarkable about the Hot Iron system, what it consists of and what reviews it deserves.
System development
After lengthy research, scientists at the University of Dusseldorf have proved that alternating load modes are very effective for fat burning in strength training. Based on this conclusion, the Hot Iron training program was built. The results met the expectations of the developers, and now they are engaged in this system in the best fitness clubs in the world.
Each instructor in this discipline annually passes certification. A set of exercises consists of several programs that change every three months. This is done so that the muscles do not get used to the same exercises and loads.
Who should use Hot Iron?
One of the remarkable characteristics of the system is its versatility. Hot Iron training is suitable for people of any gender, age and level of physical fitness. The weight of the mini-bars can vary depending on the personal abilities of each athlete.
Many who went to all kinds of group classes know that sometimes they do not give an effect, even with the most responsible visit and full calculation. The reason is that the body quickly gets used to aerobic exercise. It also uses the principle of gradual increase, as well as variability of loads. Thus, it is almost impossible to get used to the Hot Iron program. The reviews show that even those who have been engaged in aerobic group training for quite a long time, having switched to this program, observe sharp progress.
The main purpose of training is to develop strength endurance. What does it mean? It's simple - those involved in the Hot Iron program can do muscle work longer than everyone else. In this regard, this technique is well suited for those who want to prepare for regular classes in the gym.
There are no jumps, dances, or any strange exercises in this workout. Everything is simple and clear. However, after a while it will become easier for you to run, walk and climb the stairs. You will spend more time under load and strengthen the heart muscle.
How does the system work?
Hot Iron exercises help you break down fat quickly. Such exercises accelerate metabolism, as a result of which fat is burned not only during training, but also after it. In other words, the speed and duration of the breakdown of fats at rest increase.
The set of exercises is designed so that the athlete can work out all the major muscle groups in one hour. In this case, the joints and the spine do not receive excessive load. This feature makes it possible to train people recovering from injuries.
Training Frequency
To achieve maximum results, you need to engage in this program for an hour three times a week. The ideal option is to engage in a day, so that the muscles have time to relax and recover.
Advantages and disadvantages of the system
The indisputable advantages of the system include the following:
- Acceleration of metabolic processes in the body by 30%. The ability to lose weight without any diets and aerobic exercise.
- Burning excess fat, toning muscles, changing body shape for the better.
- Burning about 900 kilocalories in one hour of training.
- Increasing muscle strength, joint flexibility, strengthening the skeleton.
- The elimination of cellulite.
- The scientific approach of trainers to compose exercises.
- The ability to correct the training program for individual characteristics of a person.
The Hot Iron program, as the reviews show, has only one drawback - after it, you do not want to perform classical strength and aerobic exercises.
Types of Training
Classes in this system are group and, as a rule, are held to rhythmic music. At the heart of any of the Hot Iron programs are these basic exercises:
- Squats
- Bench press lying.
- Lunges.
- Deadlift.
- Bending your arms for biceps.
- Twisting on the press.
Training is divided into such types (the selection criterion is an individual degree of physical fitness):
- Hot Iron 1. This complex is a system of exercises for beginners. It is based on fundamental strength exercises. Most of them involve the use of a mini-bar. Weights are selected individually for each athlete.
- Hot Iron 2. This complex is designed for people who have been successfully working on the first program for several months. It includes multi-component exercises, namely: push-ups from the floor, squats on one leg and lunges. Hot Iron 2 makes it possible to burn even more fat, as well as engage the smallest muscle groups and the deepest layers of the muscular corset.
- Iron Body . The program is nothing more than a classic strength training. Hot Iron Advanced - its modification with a heavier weight.
- Iron Cross . This is an alternative to training with exercise equipment, which allows you to burn a record amount of fat. The system also builds an athletic physique and helps increase muscle mass. This complex is suitable for men and physically developed women.
- Iron Back . The complex was created specifically for people suffering from postural curvature or problems with the spinal column. Regular exercise in this program helps strengthen your abs and back muscles.
Recommendations
If you decide to train on this system, pay attention to the following points:
- It is advisable to start training not in video lessons, but in the gym, with a professional trainer. He will draw up an individual lesson plan based on his experience, and also make sure that you do everything as efficiently and, most importantly, as harmless to your health.
- You should not train more than three times a week. This does not make sense, because the breakdown of fats lasts for a day after a quality workout. In addition, it is extremely important that the muscles have time to relax. Otherwise, in a few weeks they will be exhausted, and the desire to go to the gym will disappear.
- For those who have already solved the problem of extra pounds and just want to maintain their shape, it is not necessary to take heavy weights.
- And if your main goal is losing weight, then the weight of the shells needs to be increased at least once a month.
- To lose extra pounds, you can train even once a week. But in this case, do not feel sorry for yourself. Take more weight and exercise with maximum performance.
- During training, it is extremely important to maintain free breathing.
- After class, you need to eat a little so that the body does not "eat itself." This distinguishes the Hot Iron method of standard aerobic exercise, after which it is not recommended to eat.
Nutrition
Classes are considered very intense. Squats, lunges, deadlifts and other exercises, along with significant weights, can burn a lot of calories. To lose weight faster, you can slightly reduce the number of calories that enter the body with food. Nutrition should be moderate, not inadequate. In the diet, 1-1.5 g of protein and 1 g of fat per kilogram of body weight per day must be present. Fats should be consumed both animal and vegetable. The amount of carbohydrates depends on your mobility during the day in addition to training. Someone eats 2-3 grams per 1 kg of body weight per day, and someone with 4 g of carbohydrates loses weight.
Hot Iron: contraindications
Like any physical activity, this technique is contraindicated in people with:
- Hypertension.
- Chronic diseases in the active phase.
- Diseases of the cardiovascular system.
- Arthrosis
- All kinds of injuries.
- Pregnant and lactating women.
Hot Iron: reviews
According to reviews, this program allows you to quickly and effectively lose weight. After the first training, it is clear that the system was developed by professionals. It not only gives a noticeable effect, but also allows you to have a good time, get a surge of strength and self-confidence. Since the main goal of the program is weight loss, usually the girls go to the Hot Iron. Reviews show that men still prefer pure strength training. Nevertheless, in the lesson on the method of “Hot Iron” you can meet men. Some of them recover from injuries, and someone wants to maintain their body tone without much stress.
Hot Iron exercises look easy, and they seem to be performed effortlessly. But in fact, this is not entirely true. With correctly selected weight and full calculation, you can perfectly pump the whole body. Since this technique is most often chosen by women, it is worth noting that it will not make you a masculine pile of muscles. And in general, the stereotype that strength training has a bad effect on femininity is absolutely wrong. A healthy woman will never be like a man, no matter how hard she practices. Well, if she has problems with hormones, then without sports she will look accordingly.
Home workouts
Initially, this program was intended for group classes. There are several good explanations for this. Firstly, when a trainer is nearby, it is more likely that you will conduct the training correctly and as useful as possible, because in which case you will be corrected and insured. Secondly, in a circle of like-minded people, motivation is much stronger. Thirdly, at home, not everyone has a step platform and a bar with a wide range of weights.
Nevertheless, if you are confident in your abilities, know how all the exercises of the system work, you can soundly evaluate your own successes, choose weights, fight laziness, have the necessary equipment, then you can do it at home. Alternatively, go to the gym for a short time to get the necessary knowledge, and then go to the Hot Iron home workouts. At home, of course, it will be harder to motivate yourself to the grueling work. But anyone who wants to, will surely cope.
Conclusion
So you and I learned what Hot Iron is. Reviews of ordinary people and professional athletes show that this system is recognized by both experts and ordinary people who want to look good. The main advantage of the technique is its versatility and effectiveness. If you want to lose weight, tone your body and improve your condition, try Hot Iron. Lessons on the video are good, but it’s better to start with a group with an experienced trainer.