Featured Posts


Sunday, 4 October 2015

The workout that fits you

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"Tabata training is one of the most effective forms of HIIT and can last from four minutes to 20 minutes, depending on your preference. This is a workout of eight sets of your choosing. For example, push-ups for 20 seconds and a ten second break.
Another of the benefits of HIIT is that it can increase your metabolism and Human Growth Hormone (HGH) levels. A study by the Department of Physical Education, Sports Science and Recreation Management from Loughborough University, UK, found that these types of workouts can increase your HGH up to 450 percent higher in the one day after the workout."


The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.
Stokes KA, Nevill ME, Hall GM, Lakomy HK.

Department of Physical Education, Sports Science and Recreation Management, Loughborough University, UK.

Exercise is a potent stimulus for the release of human growth hormone (hGH), but the time course of the hGH response to sprint exercise has not been studied. The aim of the present study was to determine the time course of the hGH response to a 6 s and a 30 s maximal sprint on a cycle ergometer. Nine males completed two trials, on one occasion performing a single 6 s sprint and on another a single 30 s sprint. They then rested on a couch for 4 h while blood samples were obtained. Three of the participants completed a further control trial involving no exercise. Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint (18.5 +/- 3.1 vs 4.0 +/- 1.5 microg l(-1), P < 0.05). Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint. There was a large inter-individual variation in the hGH response to the 30 s sprint. In the control trial, serum hGH concentrations were not elevated above baseline at any time. It would appear that the duration of a bout of maximal sprint exercise determines the magnitude of the hGH response, although the mechanism for this is still unclear.

Saturday, 19 September 2015

Le HIIT ou comment maigrir en faisant 7 minutes de sport ?

Des coachs comme Brian MacKenzie furent parmi les premiers à expliquer qu’il n’était pas utile de courir des heures pour préparer un marathon, mais qu’il fallait au contraire privilégier des séances d’entrainement plus courtes mais plus intenses. Parmi les méthodes de HIIT les plus connues, on retrouve le Crossfit® * ou le protocole Tabata** mais aussi d'autres programmes qui alterneront tous (pour notre plus grand plaisir) jumping jack, pompes, abdominaux, la chaise, squats, gainage, pompes et sprint !

Il est essentiel de rappeler que l'importance de l'encadrement par un coach est à la hauteur de l'intensité de cet entrainement.

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You Won't Believe How Short This Expert Says Your Workout Can Be

To lose weight, you don't always need to spend hours at the gym. In fact, HIIT, or high-intensity interval training, has been proven to be one of the best ways to burn more calories and target belly fat. But just how short can you get? Try just four minutes, according to Tabata program director and head coach of Lock Box LA PJ Stahl. According to PJ, the length of just one Tabata cycle is enough to see the results that the interval-training technique is known for, including fat loss, improved metabolism, and better endurance. "You only do one Tabata four-minute protocol in your entire workout," PJ says. "The reason that the Tabata program works is because I designed it to utilise 20 seconds of beyond-maximum intensity followed by 10 seconds of rest for eight rounds, totalling to four minutes," he explains. The trick is in the 20 seconds, during which you are supposed to exercise past your metabolic threshold — in other words, an 11 on a one-to-10 scale of rate of perceived exertion.

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Sunday, 16 August 2015

The Tabata Fat Torcher

Resistance to get going is one of the biggest obstacles to getting your daily endorphins kick but want to know the secret? You need to trick your mind with the promise that your exercise will be short and sweet with lots of rest in between! Introducing Tabata – everyone’s favourite interval training method that consists of eight rounds of 20 second workouts with 10 seconds rest between each. Nadine’s stringed together 3 Tabata routines for a full-body workout you can do anywhere – all you need is a skipping rope and a bench or step and you’re good to go…

Tabata 3
The Leg Thruster: 4 minutes
·       Using a bench, start with one foot up and the other on the floor.
·       Jump up as high as possible so your foot leaves the ground and the knee drives to your chest.
·       Return to the standing position as gently as possible. To keep your balance, squeeze your core muscles tight.
·       Repeat on the same leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat on the opposite leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat 4 times. 

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Tuesday, 4 August 2015

20-Minute Burn and Tone Tabata Workout

It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises.

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Sunday, 26 July 2015

Total-Body Tabata — Get Ready to Torch and Tone

Nothing beats Tabata workouts for maximising the benefits of a workout. This interval training helps burn calories and build muscle in 20 minutes. For the four-minute Tabata round, we mix two complementary exercises, so you can go strong and maintain good form for all your reps.

Full article:  link

Thursday, 25 June 2015

Plus ferme en dix minutes par jour !

Tabata works for women!

La méthode Tabata. Testée sur des militaires et des sportifs de haut niveau, cet entrainement fractionné de haute intensité (High Intensity Interval Training) alterne 20 secondes de travail avec 10 secondes de repos et combine des exercices de cardio avec du renforcement musculaire. Simple à mettre en place, elle peut se pratiquer dans un espace réduit, seule ou à deux et promet un résultat optimal pour un temps minimal.

The Tabata method. Tested on military and elite athletes, the high-intensity interval training (High Intensity Interval Training) alternates 20 seconds of work with 10 seconds rest and combines cardio exercises with strength training. Simple to set up, it can be done in a small space, one or two and promises optimum results for minimum time.

full article: link

Make a splash: 5 indoor aqua exercises you must try!

This article describes 5 types of "aqua gym"

"Aqua Tabata
It is a High-Intensity Interval Training (HIIT) that is effective in burning calories in water. Tabata training was developed by Japanese coach Dr Izumi Tabata, wherein a number of exercises are performed within a duration of 20 seconds. Post which, you are allowed to take a break of 10 seconds, and then repeat the same movements in high intensity. It helps in reducing knee and back pain."

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Friday, 19 June 2015

Short and sweet

In this article, the truth cannot be clearer:

Research has shown that shorter bouts of exercise aren’t just equally as effective as longer ones, but actually surpass them in terms of cardiac health benefits and performance"
"In the study, the precise amount of minutes engaged in physical activity whether in bursts or continuous stretches across all groups was kept identical, leading the researchers to the conclusion that the shorter bursts, minute for minute, were therefore more effective than the extended periods of time in achieving measurable benefits to the cardiovascular system. "

Full article : link

Use tabata training to relieve stress

This exercise technique can help you improve your stress levels. 

The stress-relieving benefits of yoga and meditation are well-known, but sometimes it’s better not to take the foot off the pedal, personal trainer Lee Sutherland says.
“Exercise increases your brain’s production of endorphins, which are the feelgood neurotransmitters responsible for the coveted ‘runner’s high’, that feeling of euphoria and wellbeing,” she explains.
You don’t need to do an hour-long spin session. Instead, Sutherland suggests doing short bursts. “Tabata training is 20 seconds of cardio work, 10 seconds rest and repeated eight times,” she says. “It’s a great way to get that post-workout rush without raising levels of [the stress hormone] cortisol like a long-distance run can. The result is a perfect stress release.”