Featured Posts


Monday, 5 September 2016

We know intervals can hurt, but here’s why they may be worthwhile

"High-intensity interval training can enhance fitness, improve health and even aid recovery from heart disease, according to a growing body of compelling evidence. But, experts caution, intervals should not replace moderate exercise completely. Instead, the two types of activity can complement each other, offering more opportunities for getting fit and staying motivated."

“No exercise is bad, and some exercise, whatever it is, is better than none,” de Heer says. “Aerobic exercise has all kinds of benefits. Intervals are even better. That’s my summary.”
"In one of the latest studies to compare intervals with less-grueling but more time-consuming exercise, Gibala and colleagues put nine sedentary men through three 10-minute interval sessions per week. After a warm-up and before a cool-down, the workout incorporated three all-out sprints on an exercise bike lasting just
20 seconds, with two minutes of easier cycling in between. Another group did 45 minutes of steady cycling at about 70 percent of their maximum heart rate. After 12 weeks, the team reported this spring, both groups had improved equally on measures of heart health and fitness, even though the interval group exercised for 30 minutes a week compared with the other group’s 135 minutes."

Full article: link

How Resistance Cardio Training With HIIT And Kettlebells Can Speed Weight Loss

Very good article.
The assumption ultimately was that training at 70% must therefore result in the maximum fat burned. And in the short term – it does.
But if you can alternate between 90% and 70%, then what you’re actually doing is forcing your body to use multiple types of energy systems. First, you use anaerobic systems which completely reduces the blood sugar level and available ATP and then you use the aerobic system. Because you’ve previously exhausted your blood sugar though, the body is going to be even more reliant on those fat stores and you’ll burn even more fat, even more efficiently."

Tabata Protocol

Similar to HIIT is to alternate between high intensity and short periods of complete rest. You can do this with a training method that is known as the ‘tabata protocol’. This is a 4 minute training routine that involves 8 intervals of all-out intensity, followed by 10 seconds of rest.
So for example, you might sprint on the spot for 20 seconds and then rest for 10 seconds and repeat. Or you might punch a punch bag at full intensity for 20 seconds and then rest for 10. This should take 4 minutes in total and you shouldn’t knock it until you try it – it absolutely devastates you.
Tabata is an advanced level workout that seriously taxes the heart and the energy systems and it’s not recommended for those without experience. If you’re new to training, then consider starting with a 2 minute version or a 1 minute version and building up. Eventually though, Tabata can be your secret weapon in training

Resistance Cardio

The danger with HIIT is that it can still risk cannibalizing some muscle for energy and you’ll still drastically raise cortisol.
One way to get around this (and this works for fasted cardio to some extent too) is to train using ‘resistance cardio’. Resistance training refers to weights, refers to resistance machines and refers to anything where you are pushing or pulling against a force or resistance.

Full article: link


Thursday, 4 August 2016

Bigger Than Biceps: Tabata: A quicker workout to burn more fat

"One way to make time for fitness is to decrease the time needed to exercise. I've touched on busy lifestyles before and easier ways to make working out fit into your schedule. One way is through "Tabata" exercises.
Tabata was founded by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo during the 1990's, according to The effectiveness of the technique was shown in an experiment between two groups of athletes. One worked out five days per week for an hour while the other worked out four days per week for four minutes and 20 seconds. Each for six weeks. The first group increased cardiovascular levels, but didn't advance their muscles. The second group increased cardiovascular levels and muscles mass by 28 percent. "

Full article: link

Sunday, 24 July 2016

How to Maximize Your Mitochondria

To boost your aerobic energy, is it better to run farther or faster?

Interesting article, and of course no straightforward conclusion. However interesting to see that  the Dr Tabata is still learning!

One final postscript: While I was waiting to chat to MacInnis at his poster, a Japanese researcher was asking him lots of questions. Eventually, the researcher pulled out his card, and I saw MacInnis’s eyebrows rise by an inch. I peeked over his shoulder, and mine did the same when I saw the name on the card: Izumi Tabata. Yes, that Tabata, he of the 20-seconds-hard, 10-seconds-easy Tabata Protocol. It was a cool moment, sort of like going to a car show and bumping into Henry Ford, and suddenly remembering that behind the famous name is an actual person.

Full article: link


Tuesday, 12 July 2016

High intensity interval training is quick and effective, when done right

That’s why HIIT is being incorporated more and more into exercise classes in gyms and viewed on YouTube. The American College of Sports Medicine rated high intensity interval training as the third biggest fitness trend in 2016, behind wearable technology, like fitness trackers, and body weight training. It wasn’t on the Top 10 list four years ago.
HIIT is an efficient way to push the body and the heart rate in a very short amount of time.
But HIIT has to be done in a very specific way: All out.
Think of running from the dinosaurs in Jurassic Park kind of effort.
“You would have to push yourself to the extreme for that one minute,” said Hall. “You’re pushing yourself to like, ‘I can barely do any more.’”
One of the more well-known examples of HIIT is Tabata. It’s real simple: 20 seconds of all-out work in an exercise, followed by 10 seconds of rest, for eight rounds. It sounds like nothing, right? — 4 minutes — until you do it.
An example would be to do burpees and speed skaters for 20 seconds, alternating between the two, with 10 second rests in between. If you go as fast as possible and do the full range of motion (not half jumps), you’ll be tired and your heart rate will be high."

Full article: link 


This Tabata Workout Is HIIT's More Aggressive Cousin

What if we said you could get strong and lean with a 40 minute workout twice a week? Your dreams are about to come true in the form of the Tabata method. Tabata is a variation on the ever popular high intensity interval training (HIIT) method. Each workout involves 20 seconds of high intensity followed by 10 seconds of rest, repeated eight times. (See: What Is Tabata?)
Studies show that Tabata training provides superior aerobic and anaerobic training effects compared to moderate intensity training. That means you can get better results in less time—not a bad deal!

Full article: link 



Some animated GIFs for your Tabata training inspiration!

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