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Monday, 27 June 2016

Training Matters: High intensity has benefits

Interesting point of view about Tabata and HIIT

"There have been literally hundreds of varieties of intervals used in training over the years where work-to-rest ratios are manipulated to match sport demands.
The most popular lately is Tabata training. Izumi Tabata was a Japanese researcher who did testing on one specific interval protocol with the Japanese speed skating team. They did one day a week of steady state and then four days of HIIT. Twenty seconds of extremely intense effort (170 per cent of VO2max) followed by 10 seconds of rest repeated for a total of four minutes. The study was groundbreaking for the fitness world as the participants saw similar results to a control group who cycled for an hour five times a week. Eighty minutes or five hours; seems like a no-brainer, until you are bent over feeling nauseous and wondering who turned down the oxygen as this is one extremely intense four-minute session.
Please realize that Tabata training only refers to the 10 rest 20 work protocol because they are not the only ones finding great results with HIIT.
Canadian professor Martin Gibala at McMaster University decided that 170 per centVO2 max was unreasonable for people not on a national team and so set up a protocol a little more user friendly. He saw similar benefits to typical five times a week steady state cardio with three sessions of 60 seconds work versus 75 seconds rest.
Other researchers have shown great results as well; Zuniga looked at 30 seconds to 30 seconds, Timmons did two minutes easy with 20-second bursts, Kravitz mixes all manner of ratios together.
What does all this research mean? Well simply, HIIT is an efficient way to train and see results. Whether one method is better than another is a question of whether it matches the current level of functioning of the target group."

Full article: link

Tuesday, 7 June 2016

Only Got 10 Minutes? This Workout Is PT Approved

"No matter which way you look at it, 10 to 15 minutes of high intensity exercise is going to be a lot better than zero minutes," Dylan Rivier, personal trainer and founder of Built by Dylan told The Huffington Post Australia.
As far as interval timing goes, Rivier recommends Tabata training -- 20 seconds of work with 10 seconds rest.
"The good thing about Tabata is that most personal training apps will have a built-in timer setting which will alert you when to work and when to rest," Rivier said.
Another option popular with Rivier's clients is choosing one lower-body exercise, and one upper-body exercise, and doing each for 30 seconds for a three-minute round before taking a rest.
"For instance, push ups and squats. This type of approach works both your chest and arms as well as your legs while offering an active recovery between each exercise," Rivier said

Full article: link

Saturday, 9 April 2016

The benefits of being a tight arse

Your bum is made up of three muscles - the gluteus minimus, medius, and maximus. They're important for spinal alignment, lateral movement, up-down-back-forward movements, hip extension, back health, and more. Glutes are big, strong muscles, and healthy glutes create a balanced body.
We often neglect a healthy posterior chain because we're too focused on our abs, arms, chest, face, hair, and everything else we can see in the mirror. Only when on a shopping spree surrounded by many mirrors do we realise something is amiss back there."

Achieving a round bum with perfect squats and deadlifts without regard to food and wellbeing is like dropping a '74 Holden engine into a Ferrari chassis.
Rev your engine with fibre. Without it, you'll be constipated and sluggish. With it, you'll be having healthy times for gut and butt. Our diets are lacking in fibre because we're not eating enough fruit, vegetables, and whole grains - let's change that.
Tabata training is alternating 20 seconds of intense work (typically one exercise), with 10 seconds of rest, then repeating until the clock hits four minutes. Mix it up by trying step-ups alternating into sit-ups (20 seconds of step-ups, rest for 10, then 20 seconds of sit-ups, then rest for 10) for six minutes.
Have a breather, then try hip raises into push-ups, lunges into side planks, and squats into burpees. These Tabata sessions should kick your arse into shape for good.

Full article:  link

Carrie Underwood Vegan Diet Weight Loss And Workout Secrets

Carrie Underwood’s post-baby weight loss secrets are a vegan diet and Tabata HIIT workouts.

Full article: link

"Carrie was thrilled to start exercising with her trainer after her doctor gave her the go-ahead. Underwood’s workouts include boxing and hiking, but her favorite is fat-blasting Tabata high-intensity interval training, Examiner reported.

“My favorite workout is Tabata, which I can do at home in about a half hour,” said Carrie. “I’m in love with it! It’s hard, but it really works.

“I choose seven different exercises, like squats, lunges, or push- ups, and do eight rounds of each—20 seconds on, 20 seconds off for eight rounds. It really revs up my metabolism.”

Saturday, 19 March 2016

Body Life Training video: 4 HIIT exercises, Tabata workout

In this video Body Life trainer, Heinrich Wolhüter, shares four exercises you can complete for a high-intensity interval training (HIIT) and Tabata workout.

Saturday, 5 March 2016

Why You Only Think You're Doing HIITs But Probably Aren't (and Don't Really Need to Anyway)

This article is interesting and pinpoint the fact that many of people are actually not doing strict HIIT. However, some variations bring significant benefits too.


"The thing is, the term "HIIT" has been thrown about so much in recent years, it's true essence has become diluted. I was chatting with Fabio Comana, M.A., M.S., faculty instructor at San Diego State University, and University of California, San Diego at the IDEA World Fitness Conference where he was giving a lecture about this topic. He says, many of us out there think we're doing HIIT programs but we're really doing "some intensity" or "slightly higher intensity" intervals instead. This means we may not actually be getting all those amazing HIIT benefits we read about like increased V02 max and endurance, improved insulin sensitivity, reduced body fat and blood pressure and increased EPOC, excess post-exercise oxygen consumption (a.k.a. "afterburn"). Not to mention the well-touted benefit of saving time since HIIT workouts are supposed to be short and intense."

"What most of us are really doing, says Comana, are "HVIT" (High Volume Interval Training) or "VIIT" (Variable Intensity Interval Training) workouts. "High volume" meaning a lot of intervals or reps, not performed at maximal levels or, "variable intervals" meaning not all the intervals are done at same intensity or duration, nor are the recoveries. Is this a bad thing? Hell no!"

What are the key takeaways?
  1. That unless you're a competitive athlete, HIITs in their true form are probably not necessary.
  2. A sound, high volume or variable intensity interval program is a better fit for most. A knowledgeable trainer or instructor can make all the difference here.
  3. Newbies will hate life and likely drop out if they start off with Tabata or other type of HIIT training

Fittest Loser Workplace Tip: Tabata a short, powerful workout


The timing is important for tabata training -- a high-intensity interval training workout where you go nuts for 20 seconds, take a 10 second rest and then repeat that cycle until you hit 4 minutes. To help you keep track, there are lots of timers and apps out there, like Totally Tabata.

Do you think you can try it at the office?

Don't want to be a sweaty mess at work? You can also use the tabata method for strength training or an ab workout.
Here's one I like for triceps:
Exercise 1: Tricep dips (use stable chair or stairs at work)
Exercise 2: Leg extensions
Exercises 3: Chair or wall squats
Exercise 4: Leg extensions (sit in chair or on step and extend one leg at a time)
Do 20 seconds of each exercise, one at a time, followed by 10 seconds of rest until you hit 4 minutes."

Full article: link


Saturday, 13 February 2016

Study: HIIT No More Effective Than Steady-State Cardio for New Exercisers

Really? People don't like Tabata?!


High-intensity interval training (HIIT) is no more effective than steady-state cardio exercise for sedentary people new to exercise and may actually turn these people off of exercise, a study commissioned by the American Council on Exercise (ACE), San Diego, found.

The study not only showed that the sedentary individuals recruited for the study received no greater benefits from HIIT than from steady-state cardio, but the group also disliked doing HIIT more than steady-state cardio, which could lead to lower rates of adherence.

"While very important, the effectiveness of a fitness program matters relatively little if participants find it unpleasant and something they would unlikely adhere to for the long haul," Bryant added. "The results of this study appear to suggest that the high-intensity nature of the Tabata workouts served as a turnoff for previously inactive participants. These findings help to reinforce the principle that it is critically important that health and fitness professionals design exercise programs that are individualized and appropriate for the needs, interests and abilities of their clients or activity participants."

Full article: link 

The best exercise if you only have five, 10 or 15 minutes

"Within a 10-15 minute time frame, Trent recommended some sort of variation of Tabata, a specialised form of interval training that was originally devised by Japanese professor Dr Izumi Tabata to train Olympic speed skaters.
"Tabata training basically means tempo training – short, fast periods of 100 per cent effort followed by a short rest," he says. "For example, 20 seconds of burpees followed by a 10 second rest, repeated seven times."
This 20/10 ratio forces the body to start moving again before it has recovered from the previous interval, which has been found to work both aerobic and anaerobic metabolic pathways more effectively than longer bouts of exercise.
Trent explains that this is great news if you're trying to shed kilos as well as increase your fitness.
"It skyrockets your metabolic rate, so for people who want to lose a bit of weight, it just strips you, big-time. Essentially, it keeps the motor running all day, so you're burning fat for a lot longer."
Movements used in Tabata are only limited by your imagination – anything from jumping jacks to push-ups to squat jumps, to kettlebell swings or cycle sprints.
"Any sort of effort that will spike your heart rate in a short amount of time is effective, says Drew. "One of my favourites is to mark out 50 metres in the park and sprint to one end and have the walk back to the other side as the rest."
The key is exerting yourself as hard as you possibly can during your work interval.
"You will know when you're doing it right because you will be pushing the absolute limit of your cardiovascular threshold."
Trent believes a five, ten or 15 minute workout is also a great way for reluctant or non-existent exercisers to ease into a regular exercise routine.
"If someone doesn't read much, you're not going to tell them to dig up a book with 800 pages in it, you'll give them a 100 page book and suggest they read for 5 minutes a day. It's the same thing with exercise, you just need to retrain the brain to do a bit more every day."

Full article: link 


HIIT: High Intensity Interval Training

In this article, here are some body weight typical exercises for TABATA training.

1- BURPEES! My favorite! My favorite because you have to do very few to shoot your heart rate up anaerobically. Squat down and place your hands on the floor. Jump back with 2 feet into a plank. Jump your feet back in to where you are squatting again and jump in the air with your hands overhead. These work your body all over.
2- MOUNTAIN CLIMBERS - Place your hands on to the floor or a bench and start in plank position. Bring each knee in like your jogging but try to almost touch your elbows with your knee. DON'T LET YOUR BUTT BOUNCE and keep in that plank position the entire time. Great for working your core.
3- SPEED SKATERS - Jump off one foot to the other in a side to side motion. You can either reach forward or touch down if your flexibility allows this. Jump as far as you can and as high as you can. Great leg workout too.
4- SQUAT JUMPS - Squat and jump up in the air. For and extra boost to the heart rate, raise your hands over head as you jump. Great for the legs and glutes
5- JUMP LUNGES - Lunge with your right foot forward and left back. Jump on both feet to land in a lunge with your left foot forward and right foot back. Great for the legs and glutes.

Full article: link