How many calories does bodyflex burn in 15 minutes?

What is bodyflex? History of the method.

As a result of bodyflex exercises, various muscle groups are stretched and their tone increases.

Bodyflex (from the English Body Flex - flexible body) is a system of exercises aimed at stretching muscles and developing diaphragmatic breathing. It includes static (stationary) poses and dynamic exercises.

You can learn about the effectiveness of bodyflex exercises from the 2021 scientific article “Effectiveness of bodyflex exercises for middle-aged women” by Gulnaz Shamilevna Ashrafullina.

Breathing exercises were developed by the American Greer Childers , a mother of three children who recovered after the birth of her last child. She tried many ways to lose weight:

• run;
• visiting the gym;
• swimming;
• following strict diets.

After unsuccessful attempts to lose extra pounds, the housewife decided to take the Rolls-Royce Exercise course, which cost her $1,500 for 10 classes.

The technique included breathing exercises. A week later, Greer measured her waist and noticed positive changes. However, such classes were too expensive and took a whole hour of time. Therefore, the American housewife decided to develop her own system of breathing exercises (15-20 minutes a day) and share the secret of her weight loss with every woman.

Basic principles of bodyflex

The principles of bodyflex were first outlined by American housewife Greer Childers in her book “Get a Great Figure in 15 Minutes a Day.” The woman talked about her experience of losing weight. After the birth of her third child, she had to try many different systems, ranging from simple aerobics to strength training. To lose weight, Greer used breathing exercises that were a combination of muscle stretching and yoga. One of the main rules is adherence to basic principles. These include:

Correct breathing. Bodyflex lessons should be performed only after breathing exercises have been well mastered. Systematicity It is not necessary to perform the complex every day; you can pay attention to bodyflex 3-4 times a week. Exercising on an empty stomach

If you do not follow this rule, complications associated with the digestive system may arise. During aerobic exercise, the abdominal wall is involved, so it is very important that at least 2.5 hours pass after the last meal. Correct measurements. It is not necessary to weigh yourself, since the main goal is to burn fat and reduce body size, and not to lose weight.

What do beginners need to practice bodyflex?

To practice bodyflex you don’t need shoes – just wear thick socks.

Women who have already tried bodyflex exercises compare the technique with yoga. She will need a gymnastics mat on which classes will take place. Particular attention is paid to the training suit. There are several requirements for it:

• attractiveness – in beautiful clothes, women approach their activities more responsibly;
• convenience - the suit should not restrict movement or tighten the stomach with an elastic band;
• compliance with your own preferences - for a relaxed style, trousers with elastin and T-shirts are suitable.

If the exercises will be performed using video lessons, you need to make room in front of the TV or computer monitor.

Contraindications to bodyflex exercises

Contraindications include:

• pregnancy;
• recovery period after abdominal surgery;
• taking hormonal medications;
• taking birth control pills and contraceptives;
• taking sedatives;
• slow metabolism;
• systemic vascular resistance;
• hypertension;
• complications after vision diseases;
• exacerbation of chronic diseases;
• problems with the spine: hernias;
• period of exacerbation of diseases.

In the third week of classes, a slowdown in weight loss is observed.

The exercise begins in the morning to improve metabolism and get a boost of energy for the whole day:

• If desired, you can reduce the number of classes (2 times a week).
• Before doing Bodyflex, do not eat for two hours.
• After class you cannot eat for 30 minutes.
• They drink only water and that without sugar or gas.
• Avoid junk food.

To perform gymnastics correctly, you need to monitor your breathing rate. You can check this like this: placing your hand on your chest and stomach, record the movement of the diaphragm.

If you perform breathing exercises well, breathing will become deep, and weight will decrease, because the secret of bodyflex lies precisely in oxygen, which helps burn fat deposits.

How does oxygen affect the human body?

• metabolism is activated;
• blood circulation improves;
• nutrients are quickly absorbed;
• toxins are eliminated.

After some time, your lung capacity will increase, and doing exercises will be much easier. Dizziness after performing exercises is considered normal, but if the state of weakness does not go away for a long time, then it is better to be examined by a doctor and stop exercising.

When cramps appear, you need to completely relax, clench and unclench your hands, shake your legs.

• Cardiovascular diseases, heart failure, aortic aneurysm.
• Intracranial pressure, cerebral aneurysm.
• Spinal surgeries and implantation.
• Acute inflammatory processes.
• Tumor diseases.
• Bleeding.
• Glaucoma.
• Pregnancy.

How many calories does one bodyflex session burn?

On many resources there is a statement that one bodyflex session burns up to 2000-3500 kcal. It is incorrect. The usual calorie consumption during light physical activity (walking at a speed of 5-6 km/h with a weight of 60-70 kg) is 300-400 kcal/hour.

In the case of bodyflex, a delayed metabolic effect is observed. This means that the exercises performed cause the body to expend additional energy at rest. About 500-700 kcal comes out in an hour. Therefore, when losing weight with bodyflex, getting rid of excess weight occurs faster than without training.

How many calories can you burn with bodyflex?

Bodyflex training has gained popularity recently. Exercising not only helps you burn calories, but also improves your health.

Bodyflex is a set of breathing exercises that includes movements from gymnastics and isotonic stands. Weight loss occurs for two reasons:

1. Breathing practices saturate cells with oxygen, which leads to improved metabolic processes.

2. When you hold your breath, carbon dioxide is released into the blood. This activates the arteries, which dilate, preparing to take in oxygen. Its remains are utilized, and the brain signals the body to break down fat. During intense physical activity, the body needs additional volumes of oxygen. The principle is simple: as much oxygen as a person inhales, the same amount of fat cells are burned.

Rumors attribute to bodyflex the ability to burn calories in huge quantities - up to 3000 per hour. However, the real figures are much more modest. After all, even the most energy-intensive sports do not allow you to spend 3000 calories per hour. Therefore, such figures can be safely called a myth.

The founder of the method, Greer Childers, voices more realistic indicators: from 1500 kcal per hour. However, these data cannot be considered absolutely accurate. Calorie consumption is individual and depends on the physical condition of the person.

Holding your breath occurs differently for everyone, and the process of reaction between oxygen and fat is also individual. If oxygen has difficulty reaching the cells, then the results will be very modest. Sometimes a series of sessions is spent on restoring the capillary walls. Therefore, there is no need to talk about burning calories.

According to statistics, from 50 to 100 calories are spent in 15 minutes. However, the longer the workout, the more cells will be saturated with oxygen. Consequently, metabolic processes will accelerate and calorie consumption will increase. Therefore, 30 minutes of intense training can already burn up to 700 kcal.

According to experts, bodyflex is best used not for losing weight or burning calories, but for reducing volume. When you have managed to get rid of excess weight, all that remains is to increase your overall tone. Bodyflex is perfect for this purpose, because the workouts are based on gymnastics and static poses.

After a series of exercises, the body becomes more toned and sculpted. Exercise causes a decrease in the size of the waist, hips, legs and arms. A beginner can see results after just a week of training. For example, a reduction in waist circumference can reach 7 cm.

Although bodyflex allows you to burn calories, it is more aimed at reducing volume. Therefore, it should not be used for weight loss.

Bodyflex exercises

It is recommended to devote the first classes to correct breathing, and only then move on to exercises.

The exercises begin only after mastering the technique of diaphragmatic breathing - deep inhalations and exhalations. It includes 5 steps:

• exhale, freeing the lungs as much as possible from air;
• inhale through the nose, fast and strong, with inflating the abdomen;
• strong exhalation - with retraction of the abdomen;
• holding your breath – 8-10 seconds;
• relaxation.

Bodyflex poses:

• Leo (volleyball player) .
  Get into a volleyball position, bending your legs slightly and resting your hands on them above your knees. Perform a breathing cycle, bring your lips into a circle, tense your face and lower the circle down. The eyes look up. Stick your tongue out through your lips and hold in this position for 8 counts. 5 repetitions are required. Lion bodyflex pose
• Terrible grimace .
  In the volleyball player's position, protrude the lower jaw so that it protrudes forward behind the upper one. Protrude your lips and neck, raise your head up, trying to kiss the ceiling. Do a breathing cycle. During the pause, move your arms back and hold for 8 counts. Only 5 repetitions. Horrible grimace pose
• Side stretch .
  Do a breathing cycle in the volleyball position, then lean the elbow of your left hand on your left leg, and lifting your right arm to the side, stretch it up above your head. Stay in this position for 8 counts. Repeat on the other side. Side Stretch Pose
• Pulling the leg back .
  Rest on the mat with your elbows and knees. After the breathing cycle, move one leg back in a straight position, pulling the toe towards you. Hold for 8 counts. Lower your leg and inhale. Perform 3 repetitions on each leg. Leg stretching pose
• Seiko .
  Starting position – knee-elbow position. Extend your straight leg to the side and place it on the floor. Do a breathing exercise, at the stage of holding your breath, raise your leg parallel to the floor and hold for 8 counts. Lower your leg and inhale. There are 3 approaches on each side. Seiko pose
• Diamond .
  In the “feet shoulder-width apart” stance, touch the fingers of both hands in front of the chest. Elbows should be raised. The exercise is performed during a breathing exercise pause. You should press your fingers with force. The exercise is performed 3 times. Diamond pose
• Lifeboat .
  Sit on the mat and spread your straight legs as wide as possible. Pull your socks towards you. Reach back with your hands and perform a breathing cycle until there is a pause. Move your hands forward and stretch for 8 counts as far as possible. Perform 3 repetitions. Lifeboat pose
• Pretzel .
  Sitting on the mat, cross your legs so that one knee is over the other. Keep your right, horizontal leg straight. After the breathing cycle, place your left hand behind your back, with your right hand grab your left knee and pull it towards you, try to look back. Hold for 8 counts. 3 repetitions on each side. Pretzel pose
• Hamstring stretch .
  Lie on your back, raise your legs straight up and grab your calves with your hands. Pull your socks towards you. Perform a breathing cycle, pulling your legs towards you during the pause. Hold for 8 counts. Perform 3 repetitions. Hamstring Stretch Pose
• Abdominal Press .
  Lying on your back, place your bent legs on the floor 30 cm from each other. Stretch your arms towards the ceiling. During a pause in the breathing exercise, stretch your arms up, lifting your shoulder blades. Stay for 8-10 counts. The exercise is performed 3 times. Abdominal Pose
• Scissors .
  Lie on your back, place your arms along your body, and bring your legs together. During the pause of the breathing exercise, raise your legs for 8 counts and perform energetic swings, alternately placing one leg behind the other (like scissors). Perform 3 repetitions. Scissors pose
• Cat. Get on all fours, raise your head up, look forward. During a pause in breathing exercises, arch your back up and lower your head down. Remain in this position for 10 counts. Perform 3 repetitions.

  Cat pose

After each session, the tissues are deeply saturated with oxygen. They are used at any level of training. However, for a trained body the effect will be significantly less.

Bodyflex for a great mood and a healthy lifestyle

A beautiful body and good physical shape are one of the leading trends in recent years. However, many of the followers of fitness intensives forget about proper breathing. And they achieve the desired result much slower than they could.

The bodyflex technique will help you learn how to breathe correctly, lose extra pounds and tone your muscles. It is based on the fact that with proper breathing, the body is saturated with oxygen faster and more efficiently. This means your metabolism speeds up, allowing you to burn 5 times more calories during exercise compared to running.

Features of the classes

The effectiveness of bodyflex largely depends on how trained you are in diaphragmatic breathing. It is also often called “belly breathing.”

The classic program includes only 12 exercises, which can be completed in a quarter of an hour. Of course, after acquiring a certain skill. Moreover, their implementation does not require a specially equipped room or additional training equipment. Therefore, you can do bodyflex wherever it is convenient for you.

The only condition is that you must perform the set of exercises on an empty stomach. And best of all - in the morning.

Execution technique

The bodyflex exercise set is based on diaphragmatic breathing. The technique for performing it is described below.

Step 1 . First you need to empty your lungs of air. To do this, exhale sharply and forcefully through your mouth.

Step 2. Increase air flow to the lungs by inhaling quickly through the nose. As you inhale, you need to tense your stomach and at the same time try to push it out.

Step 3. Exhale through the mouth again and at the same time draw in the stomach, trying to “pull” the navel to the spine.

Step 4. Hold your breath for 5-10 seconds. The time depends on your level of preparation.

Step 5 . We exhale again, emptying the lungs as much as possible. Now you can relax and return to your normal breathing rhythm.

Since the effectiveness of exercise directly depends on proper breathing, it is better to first practice and bring the bodyflex breathing technique to automaticity. And after mastering this skill, start the exercises themselves.

Benefits of breathing exercises

Daily exercises according to the bodyflex program take very little time and with regular exercises you can achieve visible results after 3-4 weeks.

What to expect?

• ● Decreased appetite.
• ● Disappearance of swelling.
• ● Normalization of the gastrointestinal tract.
• ● Clear contour of the oval face.
• ● Relief from shortness of breath.
• ● A surge of energy and a charge of excellent mood.

Who can and who can't

Like any sport, bodyflex has a number of contraindications. These include:

• ● diseases of the cardiovascular system;
• ● increased intracranial pressure;
• ● aneurysms of various etiologies;
• ● hypertension;
• ● high myopia;
• ● hiatus hernia;
• ● spinal surgery performed less than a year ago;
• ● oncological diseases;
• ● pregnancy;
• ● exacerbation of chronic diseases;
• ● ARVI and ARI;
• ● any bleeding.

The bodyflex technique is very effective, but only if you have no contraindications. If during or shortly after exercise you experience high blood pressure, palpitations, nosebleeds, headaches or sleep disturbances, consult a specialist. Bodyflex may have to be replaced with another calm type of fitness. For example, yoga or Pilates.

Restrictions for practicing bodyflex

Contraindications to bodyflex exercises include:

• Pregnancy. You can stretch your muscles, but breathing exercises are prohibited. Severe tension in the abdominal walls can cause harm to the fetus.
• Surgeries, injuries, chronic diseases.
• Hypertension. Because holding your breath forces your heart to work harder, doing so can have a negative impact on people with high blood pressure.

A healthy person takes from 15 to 18 breaths in a calm state. If this indicator is higher, it is not recommended to engage in bodyflexing - there may be problems with the lungs.

You can do breathing exercises only after a medical examination. It is not recommended to exceed the training time recommended by Greer Childers - 15-20 minutes a day. Nutrition does not allow for permissiveness or sharp restrictions.

Contraindications

Not all people can do breathing exercises; the complex has contraindications. If you have chronic diseases of internal organs and systems, it is recommended to first consult with your doctor. If painful sensations appear during exercise or your health worsens, you should immediately stop training.

Main contraindications:

• pregnancy;
• diseases of the heart and blood vessels;
• unstable blood pressure;
• eye diseases and vision problems;
• bronchial asthma.

Sometimes weight loss does not occur. The cause may be overeating, use of hormonal drugs, antidepressants. Physical training and your own metabolism have a great influence. Perhaps the system is simply not suitable. In this case, you should look for a set of other physical exercises and choose a suitable diet.

Bodyflex: harm and benefit

Bodyflex exercises are not effective for everyone. The technique will not work on a trained body. This weight loss complex is not recommended for women with a small amount of extra pounds.

When taking antidepressants or hormonal drugs, the effect of bodyflex is lost. The effectiveness of the technique appears only with daily practice.

Harm when choosing this method of losing weight can only be caused if there are health problems. For a healthy body, bodyflex is a good way to stay in shape.

Bodyflex during pregnancy and after childbirth

As mentioned above, pregnancy is one of the contraindications to bodyflex exercises. Increased muscle tone in the abdominal cavity can be dangerous for the baby.

Bodyflex exercises after childbirth are an effective way to adjust your weight. Breathing exercises can be practiced 4-6 weeks after birth (if there are no deviations). After a caesarean section, it is allowed to begin classes only after two months, since abdominal surgery negatively affects the condition of the body.

Oxysize or bodyflex: which is more effective?

Oxysize (from the English oxygen+ exercise - oxygen + exercise) is also a breathing exercise. The technique was developed by American Jill Johnson. Exercises are also performed for 15-20 minutes a day.

Both breathing exercises involve diaphragmatic breathing. The main difference is the need to hold your breath in bodyflex. In oxysize, attention is focused on long and strong exhalation through the mouth without holding your breath.

For better results, you should combine bodyflex and oxysize. First, you should bring the Greer Childers exercises to automatism. When combining techniques, bodyflex is done in the morning on an empty stomach, and oxysize – 2 hours after dinner.

Bodyflex: reviews of those who have lost weight

There are many both positive and negative reviews about the bodyflex technique.
Negative experiences are associated with the lack of effect of exercise. In most cases, this happens due to non-compliance with the diet and the complete absence of other physical activity. The technique is also ineffective for trained people. Positive reviews of the Greer Childers 20-minute complex indicate expected changes in the figure of the women who practiced. Many people notice a noticeable tightening of the abdomen and skin in other parts of the body. In some cases, the effect occurs only after 2 months of regular training. All women note that after stopping exercise, the weight returns.