Hot Iron is a state-of-the-art system containing strength training and exercises created by specialists from a medical center in Germany. Today, such a sports complex is practiced in almost every major fitness club in Europe.
The basis of training exercises is the use of mini-barbells. The technique was developed by athletes together with medical professionals, which, in addition to the effectiveness of the complex, guarantees health safety. The physical complex is designed taking into account the basic characteristics of the human body. The modern system is actively used by both ordinary people and athletes.
Hot iron training - what is it?
(barbells, dumbbells, weights) during exercise . Such classes are complex, since during them the load is evenly distributed across all major muscle groups.
Strength exercises are done to music and in a group format . This helps athletes maintain a given pace, as well as monitor adherence to execution technique.
Hot Iron modern fitness clubs began to practice relatively recently - no more than 7 years ago. The popularization of the training began after the publication of the results of research by Düsseldorf scientists.
Experts in the field of physiology and sports have proven that the greatest effect in fat burning can be achieved by alternating the intensity of strength loads carried out within the same session.
To ensure that Hot Iron workouts are as beneficial and safe as possible not only for those who are losing weight, but also for those who are working to increase the strength and endurance of their own body, fitness instructors conducting classes in sports centers are required to regularly undergo accreditation (approximately once every 3-4 month).
This allows them in their further work to adjust the load for clients in order to avoid the muscles becoming accustomed to the given intensity.
How are classes conducted?
Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training.
The set of exercises is given taking into account a written program developed by German athletes and medical workers. This condition eliminates the negative impact of weight lifting on the human body.
Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training
Advantages of the method
The main benefits of Hot Iron training include:
- the ability to accelerate metabolism by 20-30%;
- high-quality safe reduction in the amount of subcutaneous fat, which does not imply adherence to additional diets and aerobic training;
- an increase in muscle mass while simultaneously burning fat (the so-called “drying of the body” occurs);
- a positive change in the overall constitution of the athlete’s body without harm to health;
- the ability to get rid of 800 or more calories in 60 minutes of training;
- increasing the density of bones, joints and tendons, which significantly reduces the risk of injury;
- minimizing the appearance of sagging skin and cellulite;
- increasing the tone of the skin by accelerating blood circulation in its upper layers;
- weight loss while simultaneously adjusting the figure (that is, the athlete does not just become thin, his body changes gradually while maintaining natural proportions);
- the construction of a training complex is based not only on the experience of a particular instructor, but also on scientific knowledge, which every practicing instructor of Hot Iron group programs must possess;
- the ability to adjust the load for a specific athlete (relevant when conducting individual training).
Operating principle
Hot Iron has a very simple operating principle. Regular training allows you to:
Just 30 minutes of exercise will help you get rid of 450 calories.
Flaws
Hot Iron training is a sport that, like other physical activities, has a number of disadvantages:
- the possibility of meeting an unscrupulous instructor who can teach Hot Iron without an appropriate certificate of completed training (to avoid this, it is recommended that before attending classes, ask the trainer to provide the certificate, paying attention to its relevance);
- the risk of causing muscle overtraining if the load is distributed incorrectly during the first sessions;
- high risk of injury if the exercise technique is not followed (this happens if the number of members of one group is more than 5-7 people. In this case, the trainer cannot properly control each participant in the class, which is why the risk of a person receiving a minor injury sharply increases, for example, a muscle fiber strain or a tendon tear);
- the difficulty of switching to classical loads , if such a need arises (the body adapts to the high intensity of Hot Iron training, which is why in the event of a forced transition, for example, to regular exercise in the gym, the effectiveness of such loads will be minimal).
Who is Hot Iron for?
Despite the fact that the Hot Iron system is most popular among young people, middle-aged and elderly people are also allowed to practice it (with extreme caution). This versatility is explained by the possibility of individual selection of the weight of sports equipment, depending on the physiological characteristics and health status of a particular person.
Contraindications for Hot Iron classes include:
- blood pressure surges;
- diagnosed hypertension (grades 2 and 3);
- exacerbation of chronic diseases, regardless of nature;
- serious diseases of the cardiovascular system;
- arthrosis and other pathologies of the joints and skeletal system;
- rehabilitation period after a recent injury (less than 6 months have passed since the injury);
- rehabilitation period after surgery (less than 6-9 months have passed since the operation);
- pregnancy;
- lactation period (refers to a relative contraindication. When breastfeeding and playing sports, it is necessary to carefully monitor the baby’s reaction. If there is excessive production of lactic acid, breast milk may change its taste, which will lead to the baby refusing to eat).
Operating principle
Hot Iron has a very simple operating principle. Regular training allows you to:
- improve well-being;
- increase flexibility;
- strengthen joints and bone tissue;
- increase the functionality of the main muscle group;
- provoke an acceleration of metabolism by almost 25-30%;
- restore muscle tissue;
- fight cellulite;
- smooth the surface of the skin.
Just 30 minutes of exercise will help you get rid of 450 calories.
What is needed for classes
Hot Iron training is an activity for which the athlete will need a gymnastics mat, a small barbell (or similar iron weight), and a step (or other stable elevation).
The weight of weights should be selected in accordance with the basic recommendations:
- for the warm-up complex, as well as working out the muscles of the arms, it is necessary to use weights of minimal weight;
- to work on the muscles of the back, chest and shoulders, it is necessary to increase the working weight by 1-2 kg from the original (if, when performing exercises with a large weight, the athlete feels acute pain or other severe discomfort, to work the upper body, the original weight of the weighting material should be maintained);
- To work out the lower body (strengthening the legs, hips and abdomen), it is optimal to use weights whose mass is 2-3 times the original weight of the barbell.
If an athlete is just starting to train with the Hot Iron system or has a number of diseases identified as relative contraindications for sports, an empty bar will be optimal for him as a sports equipment. As the body gets used to the load, it is permissible to increase the working weight by 0.5 - 1 kg.
How are classes conducted?
Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training.
The set of exercises is given taking into account a written program developed by German athletes and medical workers. This condition eliminates the negative impact of weight lifting on the human body.
Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training
Types of training
Hot Iron workouts are conventionally classified into several types:
| Name of training type | Short description |
| Hot Iron 1 | This program is designed for people who have diseases that prevent them from fully engaging in sports, or for those who are just starting to engage in this system. |
| Hot Iron 2 | Recommended for use as a basis for training for people who have been practicing Hot Iron 1 for at least 4-6 months. This program includes multi-joint exercises that allow you to work smaller muscle groups as well as larger ones. |
| Iron Body | A classic version of strength training, designed for people with good physical fitness who do not have serious illnesses that prevent them from playing sports. |
| Hot Iron Advanced | A classic version of strength training, but involving the use of heavier weight sports equipment compared to Iron Body. |
| Iron Cross | It is considered the most effective for fat burning. In its intensity, such a program is comparable to exercise in the gym. |
| Iron Back | This type of training is designed for people with spinal curvature, back problems, or underdeveloped muscles in this part of the body. |
Warm-up
Hot Iron, like other workouts of similar intensity, requires a warm-up complex before the main part. These are loads that, without accelerating metabolic processes, can accelerate blood and lymph flow, as well as increase the pulse rate.
The most effective of them are:
- head rotation;
- rotation of the shoulder joints;
- swing your arms;
- body turns;
- jumping in place “with overlap” (during the jump, the heels should touch the buttocks);
- body tilts.
And:
| Exercise | How to do it |
| Leg curls from a lying position |
|
| Standing arm curls |
|
Program describing exercises for beginners
For beginners, a Hot Iron training program might look like this:
- Warm-up – 5 – 7 min.
- Front squats (Stand up straight, place your feet shoulder-width apart, fix a mini-bar on your shoulders. Exhale, perform a squat, without changing the position of the upper body, and also, making sure that while at the bottom point your knees are located above your feet, and not in front of them) – 4 sets of 7 repetitions.
- Pulling weights from a bent over position (Stand up straight, put your feet shoulder-width apart, take a sports equipment in your hands. Bend your body forward so that it is located diagonally in relation to your lower body. Fix the position and bring your arms forward. Bend your legs, pull the bar to your lower abdomen. Fix position of the sports equipment for 2-3 seconds, then lower it to the starting position) – 4 sets of 10 repetitions.
- Rowing weights from a bent over position with a wide grip (Stand up straight, place your feet shoulder-width apart, take a sports equipment in your hands. Tilt your body forward so that it is located diagonally in relation to the lower part of the body. Fix the position and bring your arms forward. Hands should be located at the edges of the weighting material used, thus forming the widest possible grip. With your legs bent, pull the bar to your lower abdomen. Fix the position of the sports equipment for 2-3 seconds, then lower it to the starting position) - 4 sets of 10 repetitions .
- Straightening arms with weights from a supine position (Lie on your back, sitting on a horizontal bench or steppe. Take the bar in your hands, then straighten them, and bring the weight over the chest area. With a deep breath, bend your arms, bringing the bar as close as possible to the chest. Without pausing, exhale, and return the weight used in the original position) – 3 sets of 20 repetitions.
- Translation of straight arms with weights (hands must be moved back and forth, performing the exercise as slowly as possible) – 3 sets of 15 repetitions.
- Cool down – 3-5 minutes. (including a complex for stretching the muscles involved during the Hot Iron workout).
Training program
The optimal training program looks like this:
- Pre-warm-up.
- Deadlift and development of the back muscles.
- Lunges.
- Standard and wide squats.
- Exercises for the biceps area.
- Exercises for the triceps area.
- Plank and crunch.
- Completing the workout.
Program describing exercises for endurance
A Hot Iron training program designed for more resilient people might look like this:
- Warm-up – 7-10 min.
- Lunges forward with weights on the shoulders (Stand up straight, place the bar on your shoulders, place your legs next to each other, bend your knees. As you exhale, bring your right leg forward, and then, evenly distributing the weight between the lower limbs, perform a deep squat. While in in the lower position, the body must maintain its original position) – 4 sets of 15 repetitions for each leg.
- Deep squats with legs extended to the side (Stand up straight, place the bar on your shoulders, spread your legs to a distance equal to the width of your shoulders, bend your knees. As you exhale, maintaining the original position of the body, perform a deep squat, then stand up and raise your right leg to the right. Stay in this position for 1-2 seconds , and then, without fixing the starting position, perform another squat, after which you will need to move your left leg to the left. Continue performing the exercise in the same way the required number of times) - 4 sets of 2 repetitions for each leg.
- Stretching the weighting material upward (Stand up straight, fix the bar at the bottom, place your feet shoulder-width apart. Without changing the position of the body, pull the weighting material to your chest, turn your hands, and then bring the sports equipment above your head. Stay in this position for 2-3 seconds, and then smoothly in front, bring your arms to the starting position) – 4 sets of 20 repetitions.
- Twisting with a weighting compound diagonally (Lie on the floor, take a bar or other weighting material in your hands, bend your legs at the knees. As you exhale, lift your upper torso, while turning diagonally. The chin must be pressed to the chest to avoid overstraining the neck muscles. Slowly return to the original position, repeat the described actions, turning the body in the opposite diagonal) - 3 sets of 25 times.
- Reverse Bench Press (Lie down on a horizontal bench or step, fix the bar in your hands, bend your legs. Bring the upper limbs holding the weighting material up, placing them above the chest. As you exhale, bend your arms, and then move the bar back. Without fixing the position, take the starting position) – 3 sets of 20 repetitions.
- Cool down – 5-7 minutes. (including a complex for stretching the muscles involved during the Hot Iron workout).
Training program
The optimal training program looks like this:
- Pre-warm-up.
- Deadlift and development of the back muscles.
- Lunges.
- Standard and wide squats.
- Exercises for the biceps area.
- Exercises for the triceps area.
- Plank and crunch.
- Completing the workout.
Hitch
Hot Iron training is a set of strength exercises, after which a cool-down is required. It can include:
- breathing exercises;
- circular movements of the arms at a slow pace;
- rotation of the body at a slow pace;
- bend back and forth at a slow pace with maximum stretching of the back of the thighs.
And:
| Exercise | How to do it |
| Chest stretch |
|
| "Downward Facing Dog" |
|
How many times a week and how to do it. Recommendations for execution technique
To achieve maximum results using the Hot Iron system, it is recommended to exercise at least 3-4 times a week. To ensure that the exercises do not have a negative impact on the athlete’s health, it is recommended to adhere to the basic recommendations when organizing the training process.
Recommendations:
- You should start exercising only in a group under the supervision of a fitness trainer (video lessons on the Internet will increase the risk of injury, as well as the likelihood of reducing the effectiveness of classes due to incorrectly selected load);
Hot Iron training for beginners is carried out in groups under the supervision of a trainer
- It is not recommended to exercise more than 4 times a week, regardless of the purpose of the training (this can provoke muscle overtraining, which will subsequently lead to general exhaustion of the body);
- when performing exercises, it is necessary to control the frequency of breathing (this will help maintain the body’s supply of oxygen, which means it will increase endurance and increase the efficiency of working out the muscle corset);
- after finishing the workout, it is necessary to take protein food in small quantities (otherwise the body will begin to consume energy not only from the fat layer, but also from muscle fibers, which will negatively affect the appearance of the athlete);
- if there is no need to get rid of excess fat, it is recommended to perform more approaches and repetitions, using minimal weight of sports equipment;
- a gradual increase in working weight is permissible only 3-4 days after the first workout;
- The key to high effectiveness of classes using the Hot Iron system is regularity.
Efficiency and reviews
After trying different diets, my figure became skinny and completely unfeminine. At first I liked being thin, but when my friends started laughing at me, I rethought my attitude towards myself. I went to the gym on the advice of a friend. I was very surprised by the coach who suggested trying the Hot Iron program. But after 3 weeks I admired myself in the mirror. Working out really built my body. Classes always bring a lot of fun and a boost of energy.
I have been doing fitness for 1.5 months. Most recently, my trainer recommended trying exercises with dumbbells. Hot Iron workouts have transformed my figure beyond recognition. The skin tightened, the texture became smooth without a single wrinkle. At first it was difficult to get used to the new load, but after the 3rd workout I got the hang of it. If you haven’t tried yourself in this direction yet, I strongly recommend it!
For 10 years I could not influence my weight either by morning jogging or dieting. Small results disappeared after a short time, and the weight returned to its previous level. If previously extra pounds did not affect your health, recently shortness of breath has appeared and your blood pressure has risen. Doctors advised to reduce body weight. Among the recommendations was the Hot Iron program. The glands helped not only cope with obesity, but also tone the muscles. Now I admire my toned figure.
The effect of the Hot Iron exercise system
By regularly practicing the Hot Iron system, the athlete will be able to:
- improve your health by providing support to internal systems and life support organs;
- reduce the amount of subcutaneous fat as soon as possible;
- increase muscle mass while respecting the natural proportions of the athlete’s body;
- increase endurance and increase the strength indicators of a particular athlete.
Hot Iron, subject to regular training, will bring the athlete visible results after 4-5 weeks. This is due not only to the proper distribution of load on all muscle groups during training, but also to the combination of intensity and focus of the exercises themselves.
