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Tuesday, 12 January 2016

2016 fitness trends: From counting macros to tabata

Tabata training is still on the hype!

Full article: link

Extract:

Tabata workouts

Tabata is a workout timing that replicates High Intensity Interval Training - which involves exercising in short but tough bursts - at its best and most intense.

PHA Training

Peripheral Heart Action training, or PHA, is a form of bodybuilding circuit training which is excellent for fat burning and muscle building

Counting macros

Macronutrients, or macros, are the number of grams of protein, carbohydrates and fats present in your food. Tracking what foods you eat on a daily basis can show you why you aren’t making the progress you think you deserve from the effort you put in, like when you’re plateauing or putting weight despite going to the gym. 

Pre-workout supplements

There are some great pre workout supplements out on the market for you to try on those days that you are lacking in motivation or energy.
Most have added caffeine benefits and will help uplift your energy levels, allowing you to get through an intense workout especially when you’re not feeling 100 per cent or after a long day at work


The HIIT Workout You Should Try This Year: Tabata

Happy New Year 2016!
I wish you a lot of Tabata training...

This article is a good summary and proposes some sessions.

Full article: link

Extract:
"With Tabata workouts, you typically alternate 20 seconds of work and 10 second of rest for 8 rounds of a given exercise, which totals 4 minutes. Some people dub this the "4-minute workout," but really, Tabata workouts can be as long as you want them to be.
I've seen 10- and 20-minute versions, and I've even taken classes that are an hour, which target the whole body. The thing with Tabata is the more rounds you do working different muscle groups, the better it is. So while there's nothing wrong with sticking to the 4-minute protocol, a 20- or 30-minute workout in this fashion will get you much better results and work more muscle groups."

However, I doubt that it's possible to cumulate so many bouts of Tabata with the maximum intensity required. Remember that during the Tabata protocol, the athletes who were training for olympics, were collapsing on the floor at the end...

 
 

Wednesday, 30 December 2015

High intensity workout great fit for busy mom

Extract:

Q: What health benefits have you seen from Tabata Bootcamp?
A: Being aware of your body; educating people on eating the right foods makes a big difference; strength and feeling empowered makes a big difference. People in my class make themselves feel empowered. They get support from each other. We focus on developing strength and balance.
People lose inches around their waist. They strengthen their core. The muscles become nice and tight. We work on cardio. We try not to focus on weight, but more on BMI (Body Mass Index). We work on cardio. People do not want a week off between sessions. They don't want a break. They want to keep on going.

Full article: link




 

Sunday, 6 December 2015

Sunday, 29 November 2015

There's a new fitness craze taking Hollywood by storm - and very soon it'll be the talk of your gym.

Guess what?
It's TABATA training!

Extract:
"Tabata discovered his trendsetters' anaerobic fitness levels over 120 minutes increased more than they did for his control group members, who worked out for 1,800 minutes over the same period. He was so stunned by the results, he put his name to the training regime, and now Tabata is fast becoming the next big metabolism-burning, fat-crunching, heart rate pounding thing.

Of course, it's not for everyone - you have to be relatively fit to even think about this workout, but it's worth it. Advanced fitness buffs have discovered you're asking so much of your body that your metabolism will stay in overdrive for hours after your workout, burning fat while you go about your life outside the gym.

It's also great for those planning to run a first marathon or take part in an Iron Man contest, as Tabata is a quick way to build endurance and stamina, because the work-out helps the body tolerate lactic acid, the enemy for all long-distance runners."

Full article: link 

 

Saturday, 14 November 2015

HIIT: Why The Quick & Dirty Workout Is So Effective Scientists Have Proven Why 20 Minutes Of HIIT Exercise Gets You Fit

Extract:

Long Story Short

Cast your doubts aside: High-Intensity Interval Training really works – especially if it's part of a balanced training routine.

Long Story

Who wants to get ripped in only 20 minutes a day? Yeah, thought so. A recent study published in the Proceedings of the National Academy of Sciences sheds some light on the inner workings of High-Intensity Interval Training (HIIT) workouts. True to the name, HIIT workouts are short, ultra-intense workouts that are gaining momentum due to their time-effectiveness and successes. This study looked into the cellular mechanism of how HIIT is able to efficiently improve endurance despite its short length.
HIIT, in its current form, has been around since the '70s. One of the most popular HIIT types is known as Tabata training (which can refer to a lot of different regimes today) and is named after Japanese sports scientist Izumi Tabata and his work with Olympic speed skaters. HIIT workout regimens can be composed of HIIT alone or in conjunction with longer endurance training.

Full article: link

News/ Work Out Like Carrie Underwood! Trainer Shares a Do-Anywhere Routine Inspired by the Country Star (and Her Amazing Bod)

Tabata works!

Extract:
Oprea tells E! News, "Using Tabata training as a weightlifting aid has been an absolute game changer for my clients. Not only have I seen great changes in their bodies but also they have had more fun working out with this technique! It's like a bunch of tiny 20-second games, seeing how well you can do each time and trying to beat your previous round. As with all exercises, form is absolutely key here. It does no good to get a ton of reps when your body is all out of whack and you're not doing the move right!"

Full article: link

The Nashville-based trainer, who's also a former Marine, says, "The Tabata itself is best used with a smart phone app. It will count out each round for you and play a sound when you need to start working out or when it's time to rest."
But if you don't want to have your phone with you, no problem! The basics are as follows:
• Perform the exercise for 20 seconds (go hard, you should be exhausted!)
• Rest for 10 seconds
• Repeat the exercise for 20 seconds (you can do one move every time or switch it up)
• Do eight total rounds
"Each of the Tabatas I'm listing for you here will be 2 moves per Tabata," she adds. "Alternate between the exercises until all eight rounds are completed then move onto the next Tabata. Your body will be sore with utter joy and excitement!"







Saturday, 17 October 2015

Burning fat in a minute: Is micro workout good for your body?

Extract:

The focus is kept on the speed and intensity of the exercises while working out. The rule is simple - the faster you go the better results you get. "The concept has come from Tabata training practiced by Japanese athletes. The idea is to take the heart rate up for a few seconds and then cool down for another few, and repeating the same for a couple of minutes. The variation of heart rate makes the body burn more fat for energy," explains Luke Coutinho, head nutritionist and master coach, GOQii.
These workouts enhance the muscular as well as cardiovascular abilities, and also improve strength and stamina. However, the calorie burn in micro workout is not as much as in the normal workouts. But it boosts metabolism. "You only burn 40-50 calories in a four minute micro workout. But it enhances your calorie burning capacity through-Promising amazing calorie burn in a couple of minutes, micro workouts are increasingly becoming popular. But do they give results? We find out for you out the day. So your body can burn 400-500 calories over the next 5-6 hours," says Coutinho.

Full article : link


 

Forget The Gym, This Unbelievable 4-Minute Miracle Workout Will Burn Your Fat Like No Other

 What do you think of those exercises? Is it sufficient to reach the Tabata intensity?

Extract:

You have to complete each exercise (whatever you choose to do) for 20 seconds taking as many reps as possible in that time, rest for 10 seconds, and then, move on to the next exercise. Rest for 10 seconds and repeat this process for the remaining exercises. Choose 4 kinds of exercises, do them for 20 seconds each (a total of 80 seconds) while taking a 10-second break after every exercise (40 seconds). Two sets of these. Got it?

Lists of Exercises That You Can Try

1. Bench Press
2. Sit ups
3. Squats
4. Crunches
5. Deadlifts
6. Sprints
7. Pull ups
8. Stairs
9. Mountain Climbing
10. Shoulder Press
11. Flys
12. Leg raises
13. Calf raises

Tread With Caution

Firstly, always warm up before you begin these high-intensity Tabata workouts.
This training is definitely not for beginners. They are best for advanced exercisers who are comfortable with the high-intensity workouts.
Like we said, as the exercises are mostly high-impact, high-intensity, there is a greater risk of injury involved. You can start by making yourself fit for this kind of training, and of course, mentally prepare yourself too.
Your choice of exercise should be the one that uses a large number of muscles for a higher impact. Also, your nutrition levels should be top-notch to achieve this kind of fitness goal.
It’s perfectly normal to feel soreness during the first week of this training. However, fret not because your body will automatically adjust itself after a week or so.

Full article: link 


Sunday, 4 October 2015

The workout that fits you

Full article: link

Extract:

"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."

Study:

 
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.