Dancing is one of the funniest ways to keep fit and for this reason, over the years, different disciplines have developed that combine the movements of dance with those of fitness.
The latest addition to this trend is Strong Nation ™, a high intensity cardio workout that promises to burn several calories and tone every muscle in the body to the rhythm of engaging music.
Born from the same creators of the famous Zumba, it also owes its success to the many training examples posted on Instagram by the fitness champion, model and influencer Michelle Lewis, ambassador of this fitness novelty.
falls into the high intensity cardio category, or HIIT (High Intensity Interval training).
All the steps are performed following a musical base but, unlike other workouts of the genre, in this case the movements are born before the music, they do not adapt to it. The Strong Nation ™ program, in fact, is based on cutting-edge scientific methods and uses musical pieces derived from reverse engineering processes, which perfectly match every movement required by the workout.
In this way, what is created is a fitness training session that perfectly blends athletic movements and musical rhythm, the latter guaranteed by ad hoc tracks, some created specifically by deejays of the caliber of Timbaland and Steve Aoki.
. The original lesson is quite demanding and takes place over an "hour" overall, but there is also a 30-minute option that still offers a workout for the whole body. inserted at any time of the day.The standard 60-minute version is divided into three phases. The first warm-up is followed by four main segments called quadrants and each characterized by a specific goal and intensity level. Finally, we move on to the cooling and cool down phase based on stretching.
In the central part, which represents the essence of Strong Nation ™, a HIIT workout is performed, during which high intensity plyometric movements alternate with lower intensity movements. They are part of the first category, for example, knee up. , burpee, jumping jack, while the second lunges, squats, skipping rope, kickboxing.
The intensity is usually calibrated according to the physical preparation of those who practice the discipline.
Instructors change music and sequences frequently to make sure this workout is always challenging.
, alternating short periods at a sustained pace, with others of active or passive recovery.This type of training offers several benefits, first of all the improvement of aerobic performance. A study conducted by McMaster University in Canada has in fact shown that 2.5 hours of HIIT is equivalent to 10 and a half hours of resistance training.
This feature facilitates the reduction of subcutaneous fat and calorie consumption, and consequently weight loss. The amount of calories you burn depends on the level you are working out at, your fitness and your starting weight. Indicatively, however, between 500 and 900 calories can be burned for each hour of class.
Anaerobic power is also greatly improved, as training following the Strong Nation ™ program limits muscle and lean mass loss, increases strength and endurance, and helps tone the muscles in the arms, legs, abs, glutes and core.
Finally, it strengthens the heart and circulatory system thanks to the alternation between high and moderate heart rate.
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Psychological benefits
What differentiates this training program from other high intensity training programs is the close relationship between music and movements and this generates significant psychological benefits.
In fact, several studies have shown that training to the rhythm of music helps the body to channel energy more effectively and distracts the person engaged in movement from pain and fatigue. Being a fast and rhythmic workout, it also stimulates endorphins. and therefore promotes good humor.
Afterburn effect
Another very important beneficial effect linked to Strong Nation ™, and more generally to HIIT workouts, is the ability to generate the so-called Afterburn effect, which is the mechanism by which the body continues to burn calories even many hours after training. .
This occurs because a particularly intense workout results in an increase in the resting metabolic rate in the hours following the execution, which in turn causes a series of biochemical processes that increase oxygen consumption, also called EPOC (Excess Post-exercise Oxygen Consumption).
This mechanism therefore facilitates weight loss even more, even if the extent of this phenomenon and its consequent impact on weight loss is proportional to the intensity and duration of physical activity.
