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Tuesday, 20 January 2015

Shape up: Hot fitness trends for 2015

Tabata is still trendy!


The hottest fitness trends for 2015 are body weight training and high intensity interval training, according to the ninth annual survey of 3,400 health and fitness professionals worldwide by the American College of Sports Medicine
High intensity interval training, also known as HIIT, involves short bursts of intense activity, followed by brief periods of rest. You can burn more fat and build more muscle in the half hour or less it takes to perform a typical HIIT routine than you can in an hour or more of conventional aerobic or resistance training, multiple studies have shown.
Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, 20 seconds of all-out cycling, followed by 10 seconds of slow peddling, repeated for four minutes increased VO2 max (maximal aerobic capacity) as much as did 45 minutes of long, slow cardio.
You’re burning fat long after you’ve left the gym, because HIIT raises your metabolic rate and keeps it high for many hours. A Tabata routine burns fat almost exclusively, not both fat and muscle, as conventional cardio exercises tend to do.
A typical Tabata routine consists of a 5-minute warm-up, a 4-minute all-out cycle, 2 minutes of rest, followed by another 4-minute cycle with a different exercise, and a 5-minute cool down. Another popular HIIT workout is Crossfit.

Boxmaster anyone?

Tuesday, 13 January 2015

News about Tabata

The Tabata training
I would like to review Tabata, another form of HIIT or high intensity interval training. Tabata training, also called the Tabata regimen, came out of a ...
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What is the Tabata workout?
It's only how long into the new year and already you're complaining you don't have time to exercise? Apparently, you've never heard of Tabata training ...
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Bridges to the Community offers winter exercise programs
Tabata Interval Training will be held Thursdays 6:45-7:30 p.m. in the Deerfield High School small gym on Jan. 8, 15, 29, Feb. 5, 12. Fee is $18 or $5 ...
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Recreation programs at Brandon University a hit
Tabata is high intensity interval training. Each class includes four exercises where participants will work at their personal high level of intensity for 20 ...
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Four-minute Tabata workout review: high-intensity hell
There's no denying it: the festive season is upon us, and much as we like the idea of heading into Christmas in good shape, when our diaries are as ...
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Body weight training, HIIT are hottest trends
The hottest fitness trends for 2015 are body weight training and high ... Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, ...
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Albany, Lee County YMCAs offering bootcamp programs
Tabata Bootcamp is an eight-week program that combines high-intensity ... and oversight and analysis from a local, trained and certified instructor.
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Thursday, 1 January 2015

How much Tabata in 2015?

Here is the time to summarize 2015 and to evaluate the training you did.
Depending on your objectives and results attained, you might adjust your routine and do some updates.

In 2015, I've spent approximately 70% of my training time for triathlon (swimming, cycling and running). Tabata, in volume, represents only 1% (3 hours 49 mn) but we know it is more efficient than 1 hour of cycling @70% of VO2Max.

In terms of mileage, it is approximately:-
- swim:277 kms
- cycling:3325 kms
- run: 897 kms

In average, I have been training 1hour (and 12seconds!) per day, 7/7 during the year. If we consider the Tabata training (3h49) we can say it represents approximately 60 hours of training @70% of VO2max. Including Tabata in your regular routine gives a boost for anaerobic and aerobic capabilities, fat burning and also time saving!


Tabata against obesity

Interesting post.

Many experts agree that the importance of diet and exercise should be at about a 7:3 ratio, where your diet matters significantly more. As an example, drinking a cup of café latte ― an after-lunch favorite for many Koreans ― can gain so many calories that it requires more than 40 minutes of walking just to burn them off.

In other words, monitoring what you eat is more important than exercising.

However, high intensity interval training (HIIT) has recently gained popularity as it is touted to cause weight-loss even with short bouts of exercise. HIIT can typically last anywhere between 4 and 30 minutes.

Its goal is to take on high intensity exercises that will require at least 80 percent of your physical capacity (typically measured as heart rate reserve) while repeating a minimum rest time to increase physical capacity and promote glucose metabolism and fat burning.

Most well-known example is the Tabata training program devised by Dr. Izumi Tabata in 1996 for the Japanese national speed skating team. One round consists of 20 seconds of training at maximum level and 10 seconds of rest, and eight rounds are performed in four minutes.

It has become popular as the four-minute program is claimed to produce the same results as one hour of exercise. The rest in between high intensity exercises can maximize the overall effect, and our body is made to believe that it is still exercising even after the training is done to promote more burning off of the calories. This effect can last up to 12 hours.

Full article:


Saturday, 27 December 2014

Get spinning: 3 winter bike workouts

In this article, focused on triathlon's winter training, three different routines are proposed, including Tabata of course!

Tabata Intervals
Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.
In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Tuesday, 2 December 2014

Is it worth it? Tabata

‘The best bit is the 20-second rest you get after running yourself ragged’

 Good article for beginners!

What is it? A form of high-intensity interval training, developed by Professor Izumi Tabata in 1996. You exercise as hard as you can for 40 seconds, rest for 20, then repeat.
How much does it cost? You can find free tabata programmes (and apps) online, and many gyms run Tabata-based group classes.
What does it promise? The short bursts of intense activity can increase your basal metabolic rate by up to 15 times. This makes you burn fat for the rest of the day, even if you’re not doing anything. This increases both your aerobic and anaerobic capacity (ie it works your heart and lungs as well as your muscles). Best of all, it’s over quickly.
What’s it actually like? The Tabata class I took – called Afterburn Absolute, at a gym in south-east London – was easily the most exhausting thing I’ve tried. Doing 40 seconds of tuck-jumps doesn’t immediately seem that hard, but you barely catch your breath before you’re flat on your back pedalling your legs as fast as you can. After the first five-minute cycle, my instructor walked over, slapped me on the back and yelled, “This is supposed to hurt.” I would have punched him, but I was too busy trying not to vomit. It’s ridiculous, but you feel that you’ve accomplished something after every single workout.
Best and worst bit The best bit is the 20-second rest you get after running yourself ragged. And guess what? The worst bit is the 40 seconds after that.
Is it worth it? It’s tiring, but it’s cheap and it’s short. My perfect workout. Worth it.

Operation Little Black Dress: Siobhan Byrne's Guide to Kettlebells

Tabata + Kettlebells is a very efficient mix.


Let's start with Sumo Squat with a kettlebell. A great exercise for working the legs and glutes adding that kettlebell in will give us more resistance and make us work harder. Next up is the kettlebell swing this is a great exercise for hips, glutes, lats, pecs shoulders and abs to name but a few once you get the form of the exercise perfect.
It is important to keep the back straight throughout. Next up it's the Dive Bomb push-up really working the core shoulders and chest and pushing you to your limit. Finally we are on to another kettlebell close press.
Keeping your elbows tight will help engage the tricep as well as the chest.
Perform each exercise for 20 seconds then the rest for 10 seconds before you move on to the next exercise and repeat. This completes one round. Aim for 8 sets, with a minimum of 5.

Wednesday, 3 September 2014

The 20-Minute Tabata Workout You Need To Try

This article suggests four sets of Tabata, with 5mn rest in-between, which makes a total of (4+5)x5=45mn. Maybe rest period can be lowered to 2-3mn depending on your fitness level.

Want to see what Tabata is all about? Try the routine below. Perform 20 seconds on each move, then 10 seconds off, repeated for four consecutive minutes. Once you complete the first exercise, immediately move onto the next. When you finish the full cycle, rest for five minutes, and repeat as desired.
Pro tip: It's not easy to sustain 100 percent max effort, so work at the highest effort output level you're able to in order to sustain the interval pace of four minutes per cycle.

1. Medicine Ball Slam Targets: Full body, cardio
2. Half Jacks Targets: Full body, cardio
3. Burpee Targets: Full body, cardio
4. Battling Rope Alternating Underhand Wave Targets: Arms, cardio
5. Mountain Climbers Targets: Full body, cardio

Monday, 25 August 2014

Burn calories with the 4-minute

Short artice, easy to understand, with good advices about warming-up and cooling down.
Tabata workout! The Tabata workout, a super high-intensity internal training (HIIT) routine takes only a few minutes but promises to burn as many calories as you would in an hour of running or cycling!
One of the most popular HIIT forms today, Tabata intervals are only 20 seconds long, with 10 seconds of rest in between - repeated eight times. This can be done with almost any form of cardio exercise -running, swimming, cycling, plyometrics, jumping rope -and can be done anywhere. Discovered by Japanese professor Izumi Tabata in the 70s, this `fat-burning miracle' workout is great for those who are pressed for time. In fact, if done correctly, just four minutes of Tabata could produce better fitness results than an entire hour of running on the treadmill!

Full article:

Get fit with a 4 minute workout

I find this article a bit misleading.

For instance:
"In the original study by Dr. Tabata, one group did 30-minute workouts four days a week, while the other group only did the four-minute Tabata workout four days a week," --> We know it was 1 hour for 5 days at 70% of VO2 max for the cardio group, VS 4 Tabata sessions plus 1h cardio for the Tabata group.

"Tabata training also works with low impact exercises such as biking, squats, or push ups." --> not really for push-ups... you can incorporate such exercises from time to time but you will never get the same intensity (170% Vo2 max).

"Experts suggest easing into the workout because it can be taxing on the body. Try doing 30 seconds of intense exercise then taking a 30 second break for a few rounds before working your way up to the full four minute workout." --> 30 seconds will be harder than 20s if you target the same intensity as Tabata. A progressive training must include HIIT with a ratio 1:3 for instance (3 times the duration for rest, for instance 20/60, 30/90, 1mn/3mn and then reduce to 1:2, then 1:1 like the classical 30s/30s in running, and finally move your way to 2:1 like Tabata).