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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

Saturday, 25 April 2015

Roll Your Own Tabata Routines for the Microsoft Band

Tabata training is so famous that now it is directly included into the fitness bands.

Extract:
"Of the 125 workouts provided in the Microsoft Health app for the Microsoft Band, 34 are Tabata. Some of these offer only a single exercise instead of a group of exercises".

Want to know more? Follow the LINK

Making interval training work for you

In this article, the HIIT is proposed for two groups of athletes.
The Tabata training is not described properly ("Originally designed specifically for runners and consisting primarily of training specific sprinting intervals") but the latter part of the article is more interesting:

Extract:
"
Naturally, the interval for group 1 will be shorter, ranging from 5-10 seconds, followed by a rest time of 3-4 minutes. In other words if your sport or activity falls in group one, your workout should be 10-16 bouts of 7 seconds of the highest intensity of activity that is as sport-specific as possible, resting 3-4 minutes between rounds. Things like performing a specific lift or squat, sprint, or box jumps are all appropriate.
A workout for group 2 should look more like 20-30 bouts of 15- to 30-second intervals with only 1 to 2 minutes of rest. Again sport-specific activities are ideal for athletes, but creating a circuit (four to five activities that you rotate through like burpees, box jumps, push ups, squats, etc.) is another good option and can provide some variety and interest to an otherwise repetitive workout."

Want to know what are group 1 and 2? Follow the link 

Saturday, 28 March 2015

8 Amazing Fitness Programs to Try Before Bikini Season Arrives

Here are 8 trendy fitness programs:

1. FlyWheel
2. Tabata
3. Kayla Itsines
4. Megaformer
5. F45
6. Fitness Blender
7. Physique F.I.T
8. Shadowbox

Extract:
"Based on the principles of high intensity interval training, Tabata is a fat-burning workout that gyms across the country are quickly starting to offer–and you can also do equipment-free versions of the workout at home. In the ’90s a Japanese professor led a study showing that exactly four minutes of intense interval training was just as effective as hours of lighter workouts–the “Tabata Protocol” was born.
A proper Tabata workout should include a 10 minute warmup during which you increase your heart rate by doing stuff like lunges or high knees. Then, the “Tabata” part of your workout should only last for exactly four minutes, and usually involves repeating one exercise quickly and intensely (like squats or jumping jacks) for 20 painful seconds, and then taking a 10 second recovery.
This is repeated eight times, with a focus on working just one muscle group, and really pushing yourself 100 percent during the 20 second working period."

Full article: link



3 Minutes of Sprint Interval Training

HIIT is a very efficient protocol to get back to shape & health.

Extract:

"Short-term interval training using a 10-minute protocol that included 2 minutes of warm-up, a total 1 minute of intense exercise interspersed with 2 minutes of recovery, and 3 minutes of cool down could stimulate improvement in physiologic factors that are linked to improved health in overweight adults"

Full article: link
Short-term interval training using a 10-minute protocol that included 2 minutes of warm-up, a total 1 minute of intense exercise interspersed with 2 minutes of recovery, and 3 minutes of cool down could stimulate improvement in physiologic factors that are linked to improved health in overweight adults - See more at: http://www.hcplive.com/journals/family-practice-recertification/2015/February2015/3-Minutes-of-Sprint-Interval-Training#sthash.x4ykc0WO.dpuf
Short-term interval training using a 10-minute protocol that included 2 minutes of warm-up, a total 1 minute of intense exercise interspersed with 2 minutes of recovery, and 3 minutes of cool down could stimulate improvement in physiologic factors that are linked to improved health in overweight adults. - See more at: http://www.hcplive.com/journals/family-practice-recertification/2015/February2015/3-Minutes-of-Sprint-Interval-Training#sthash.x4ykc0WO.dpuf
Short-term interval training using a 10-minute protocol that included 2 minutes of warm-up, a total 1 minute of intense exercise interspersed with 2 minutes of recovery, and 3 minutes of cool down could stimulate improvement in physiologic factors that are linked to improved health in overweight adults. - See more at: http://www.hcplive.com/journals/family-practice-recertification/2015/February2015/3-Minutes-of-Sprint-Interval-Training#sthash.x4ykc0WO.dpuf

Carrie Underwood's personal trainer is using TABATA

Carrie Underwood's personal trainer reveals how she plans to whip singer back into shape just weeks after she welcomed first child.

Extract:
She added: 'Sprints and interval training is gonna be a good way to lean down quickly.'
Erin outlined one of Carrie's favorite styles of training, revealing: 'We do lots of tabatas. I do tabatas with all my clients.
'Tabata is a four-minute workout. It's 20 seconds of intense bursts exercise followed by ten seconds of rest for eight rounds. It's my favorite style of training right now.'
Erin gave a popular Tabata exercise she's used for pregnant clients, which includes two round of squats, curls, sumo squats, and bent over rows, for twenty seconds each, for a total of eight rounds.
While many new moms often struggle to find the time to workout, Erin stresses the importance of 'incorporating fitness into your everyday life'.

Full article: link



Sunday, 15 February 2015

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

Extract:

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


 

Professional Opinion: Are quick, high-intensity interval workouts for me?


Extract:
This week, Phillip Thomas, a certified personal trainer and wellness coach at Beaufort Memorial's LifeFit Wellness Center, discusses quick, high intensity workouts and who would most benefit from them.
Question. I've heard about a seven-minute workout or Tabata training, a high-intensity interval training workout that encourages you to push yourself to the max for a quick full-body workout. The workouts are difficult but short -- even though they're just a few minutes, it's an excruciating few minutes. What are the risks, if any, of pushing yourself that hard? Is this a good workout to try if I'm out of shape? Or is it better for people who are in shape and looking to maintain?
Answer. High-intensity interval training is a great tactic to use during exercise, especially for cardiovascular training, though it can be used with resistance exercises, which can sometimes be boring and monotonous to the everyday exerciser, as well.
HIIT is taking short bursts of intense work with minimal rest periods between each round. It usually involves multiple muscle groups working simultaneously, which creates a high demand on the lungs to take in oxygen. This is a very different feeling compared to more steady-state resistance or cardiovascular training. HIIT also spikes your metabolism, which allows your body to burn more calories throughout the day, even after the workout has finished.
The term high-intensity, however, is going to be relative to the individual. For a new exerciser, incline walks on the treadmill may require a highly intense burst of energy. However, for an experienced and conditioned exerciser, walking on an incline may be used for active recovery.



Read more here: http://www.islandpacket.com/2015/02/09/3583286_professional-opinion-are-quick.html?rh=1#storylink=cpy