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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
 

Tuesday, 20 January 2015

Shape up: Hot fitness trends for 2015

Tabata is still trendy!

Extracts:

The hottest fitness trends for 2015 are body weight training and high intensity interval training, according to the ninth annual survey of 3,400 health and fitness professionals worldwide by the American College of Sports Medicine
...
High intensity interval training, also known as HIIT, involves short bursts of intense activity, followed by brief periods of rest. You can burn more fat and build more muscle in the half hour or less it takes to perform a typical HIIT routine than you can in an hour or more of conventional aerobic or resistance training, multiple studies have shown.
Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, 20 seconds of all-out cycling, followed by 10 seconds of slow peddling, repeated for four minutes increased VO2 max (maximal aerobic capacity) as much as did 45 minutes of long, slow cardio.
You’re burning fat long after you’ve left the gym, because HIIT raises your metabolic rate and keeps it high for many hours. A Tabata routine burns fat almost exclusively, not both fat and muscle, as conventional cardio exercises tend to do.
A typical Tabata routine consists of a 5-minute warm-up, a 4-minute all-out cycle, 2 minutes of rest, followed by another 4-minute cycle with a different exercise, and a 5-minute cool down. Another popular HIIT workout is Crossfit.


Boxmaster anyone?

Tuesday, 13 January 2015

News about Tabata


The Tabata training
I would like to review Tabata, another form of HIIT or high intensity interval training. Tabata training, also called the Tabata regimen, came out of a ...
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What is the Tabata workout?
It's only how long into the new year and already you're complaining you don't have time to exercise? Apparently, you've never heard of Tabata training ...
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Bridges to the Community offers winter exercise programs
Tabata Interval Training will be held Thursdays 6:45-7:30 p.m. in the Deerfield High School small gym on Jan. 8, 15, 29, Feb. 5, 12. Fee is $18 or $5 ...
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Recreation programs at Brandon University a hit
Tabata is high intensity interval training. Each class includes four exercises where participants will work at their personal high level of intensity for 20 ...
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Telegraph.co.uk
Four-minute Tabata workout review: high-intensity hell
There's no denying it: the festive season is upon us, and much as we like the idea of heading into Christmas in good shape, when our diaries are as ...
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Body weight training, HIIT are hottest trends
The hottest fitness trends for 2015 are body weight training and high ... Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, ...
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Albany, Lee County YMCAs offering bootcamp programs
Tabata Bootcamp is an eight-week program that combines high-intensity ... and oversight and analysis from a local, trained and certified instructor.
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Thursday, 1 January 2015

How much Tabata in 2015?

Here is the time to summarize 2015 and to evaluate the training you did.
Depending on your objectives and results attained, you might adjust your routine and do some updates.

In 2015, I've spent approximately 70% of my training time for triathlon (swimming, cycling and running). Tabata, in volume, represents only 1% (3 hours 49 mn) but we know it is more efficient than 1 hour of cycling @70% of VO2Max.


In terms of mileage, it is approximately:-
- swim:277 kms
- cycling:3325 kms
- run: 897 kms

 
In average, I have been training 1hour (and 12seconds!) per day, 7/7 during the year. If we consider the Tabata training (3h49) we can say it represents approximately 60 hours of training @70% of VO2max. Including Tabata in your regular routine gives a boost for anaerobic and aerobic capabilities, fat burning and also time saving!

 







Tabata against obesity

Interesting post.

Extract:
Many experts agree that the importance of diet and exercise should be at about a 7:3 ratio, where your diet matters significantly more. As an example, drinking a cup of café latte ― an after-lunch favorite for many Koreans ― can gain so many calories that it requires more than 40 minutes of walking just to burn them off.

In other words, monitoring what you eat is more important than exercising.

However, high intensity interval training (HIIT) has recently gained popularity as it is touted to cause weight-loss even with short bouts of exercise. HIIT can typically last anywhere between 4 and 30 minutes.

Its goal is to take on high intensity exercises that will require at least 80 percent of your physical capacity (typically measured as heart rate reserve) while repeating a minimum rest time to increase physical capacity and promote glucose metabolism and fat burning.

Most well-known example is the Tabata training program devised by Dr. Izumi Tabata in 1996 for the Japanese national speed skating team. One round consists of 20 seconds of training at maximum level and 10 seconds of rest, and eight rounds are performed in four minutes.

It has become popular as the four-minute program is claimed to produce the same results as one hour of exercise. The rest in between high intensity exercises can maximize the overall effect, and our body is made to believe that it is still exercising even after the training is done to promote more burning off of the calories. This effect can last up to 12 hours.

Full article: http://www.koreatimes.co.kr/www/news/culture/2014/12/319_170300.html

 

Saturday, 27 December 2014

Get spinning: 3 winter bike workouts

In this article, focused on triathlon's winter training, three different routines are proposed, including Tabata of course!

Extract:
Tabata Intervals
Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.
In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.