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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!

Extract:
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"

Extract:
"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."

Full article: link


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"
 
 
Extract:
 
"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.”

Sunday, 31 May 2015

Combine CARDIO and WEIGHT TRAINING

Run 10 kms in the morning. I did this for a race. 43mn56 but my target will be 42mn30s in the next couple of months. Weather is still challenging so running outdoor is not always practical.

Then in the afternoon, pick randomely on of these exercices with 40kgs loaded barbell. You can replace by kettlebells, weight body exercises such as push-ups, air squats, lunges etc...


 
1 Military press shoulders
2 Thruster
3 Bear
4 Javorek
5 Front Squat
6 Back squat
7 Curls biceps
8 Squats with overhead
9 Regular squat
10 Bear





































Monday, 25 May 2015

How to Stay Fit Despite a Demanding Job

It is a good question, isn'it?
Volume of training matters but until a certain level. Progress are not linear.


Work Out Efficiently
Cater to Your Own Likes and Dislikes

Use Competitions as Motivation 
Make a Schedule and Commit to It
Track Your Activity Levels
Choose Something Over Nothing

Full article: link  

Sunday, 3 May 2015

Any type of activity can be customised into a high-intensity interval training session

Interesting article with a good summary of mainstream HIIT method...with of course Tabata training!

Extract:

TAILOR-MADE WORKOUTS
Tabata: Named after the Japanese ­professor Izumi Tabata, who conducted a 1996 study into the effect of interval ­training on Olympic speed skaters, Tabata is a single-activity workout with on-off ­periods – 20 seconds of high-intensity ­activity, and as many reps as possible, followed by 10 seconds of rest for a total of four minutes.
Sample workout: For cardio, start with a three-minute warm-up, then sprint for 20 seconds, walk for 10 seconds, and repeat for a total of eight intervals. For full-body, after warming up try a killer set of full burpees.
The LIttle Method: Developed by doctors Jonathan Little and Martin Gibala in 2009, this involves HIIT workouts at 95 per cent peak oxygen uptake with 60 seconds of high intensity followed by 75 seconds at low intensity for 12 cycles and a total of 27 minutes.
Sample workout: Start with a three-minute warm-up then cycle for 60 seconds as fast as possible and at maximum resistance followed by 75 seconds of slow cycling at reduced intensity. Repeat the high/low cycle for the full 27 minutes.
Turbulence training: The brainchild of certified strength and conditioning specialist Craig Ballantyne, this focuses on a combination of strength and cardio training using eight-repetition weight-training sets alternated with one- to two-minute cardio sets for a maximum of 45 minutes.
Sample workout: Start with a five-minute warm-up followed by an eight-rep set of any preferred weights move, such as a dumbbell split squat, followed by one minute of mountain climbers for up to 45 minutes.
Seven-minute workout: A fitness craze that debuted in mid-2013, thanks to an article in the New York Times, this workout was first published in the American College of Sports Medicine’s Health & Fitness Journal and features a set series of 12 30-second exercises, with 10 seconds’ rest between each, and simply requires a wall, a chair and your own body weight.
The workout: After warming up, it’s 30 seconds on/10 seconds off of jumping jacks, wall sits, push-ups, crunches, chair step-ups, squats, triceps dips, plank, high knees, lunges, rotating push-ups and side plank. Repeat the circuit two or three times for a longer workout if required.

 

Workout Wednesday: Dyan Tsiumis' Tabata Circuit

Fit in 15: Fat-Burning Tabata Circuit

This article starts with a good idea "This bodyweight-only Tabata circuit gets the job done when you’re short on time."

But the exercises proposes won't reach the 170% of VO2Max required to benefit from Tabata interval protocol:
  • Bodyweight Squat
  • Pushup
  • Alternating Lunge
  • Plank
 Squat can be enhanced by carrying a backbag or using two bottles of water and perform thrusters. Push-up won't be intense enough for your entire body (but can be intense for pecs, triceps and front shoulder) so you can try to clap your hands at each repetition. Alternating lunge could reach a sufficient level of intensity if you jump as well in between each leg. Finally, plank is definitely not going to push your oxygen consumption to 170% VO2max but it's a foundation exercice for core.

Full article: http://www.muscleandfitness.com/workouts/workout-routines/fit-15-fat-burning-tabata-circuit?utm_source=facebook&utm_medium=social&utm_campaign=tabatacircuit