4-Minute Fat-Blasting Tabata Workout

Tabata for beginners:

Extract:

Tabata Workout: High Knees

To do this Tabata workout, set an interval timer or stopwatch for 20 seconds during the work phase and 10 seconds for the rest phase.

Stand tall, engage your core, and drive your knees up to your chest as fast as you can. Continue for 20 seconds. During your 10 seconds of rest, walk it off nice and easy. Repeat this sequence seven more times. 

Full article: link

Transform Your Treadmill Workout With Sprint Interval Training

Interesting article which focuses on Sprints benefits, but give few indications about how to perform correctly a Tabata training on Treadmill.

Extract:

"Such maximal or near-maximal effort intervals are called sprints. Their benefits will tempt you to add them to your fitness and weight loss plan. They include: Sprint intervals condition the aerobic system in less time. Sprint intervals from six to 60 seconds provide similar cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction of the time. Dr. Izumi Tabata, famous for inspiring the Tabata training method, demonstrated that just under three minutes of time spent in sprint intervals delivered similar aerobic benefits to 60 minutes spent in moderate-intensity endurance training. That amounts to similar benefits in less than one-twentieth the time. Studies have demonstrated that the higher someone's anaerobic power is, developed through sprint training, the better their endurance."

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Tabata offer fun ways to keep moving and keep in shape

Tabata can work for everyone, with some adaptations:

Extract:

“I’m a 53 year old mom and love Tabata training because it is time sensitive and very efficient, however, I need to make modifications based on my fitness and health level,” she said. “For example, instead of doing burpees with knee tuck jumps, I’ll do a burpee modification with alternating knee lifts. I still get the physical challenge, but at my own level. Tabata training, however, is not for everyone. Newbies to exercise should heed caution, as this type of training requires the intensity to be extremely challenging which could put a new exerciser at risk for injury. Even for the experienced exerciser, if you’re not used to participating in higher impact activities such as jumping or bounding, you may need to work your way up to the type of intensity and durations that Tabata training requires. Finally, Tabata training needs a complete warm up and cool down period to allow your body the time it needs to prepare and then recover.”

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MetCon: The Greatest Weight-loss Exercise in the History of Gravity

  Full article:

http://www.schwarzenegger.com/fitness/post/metcon-the-greatest-weight-loss-exercise-in-the-history-of-gravity

A Tabata analysis and what it teaches us about Metcon

Let’s take Tabata for example - one of MetCon’s most well known protocols:

Usually performed with one, relatively simple exercise - such as a fan bike:

8 rounds

20 seconds of work

10 seconds of rest

at what would equal 170% of your Vo2max

Do you have any idea how mother truckin’ hard that is?

Let’s put this in perspective: V02 Max is the maximum amount of oxygen you can consume during intense exercise. It is commonly measured on a treadmill where by you gradually increase the speed/incline until you damn near fall off the machine. THAT’S your Vo2max (ie - 100% of your V02max.)

Now, of course, oxygen is not the only way the body produces energy. In her infinite wisdom, mother nature gave us another energy system - sans oxygen - that is more powerful but far less resolute, capable of producing shorter bouts of impressive, explosive energy.

Imagine all systems go...the whole kit and caboodle...the baby, the bathwater, and the kitchen sink - producing a max effort at what would equal 170% of your Vo2max.

That’s powerful.

Now imagine sustaining that for 20 seconds.

Not easy.

Now imagine resting for 10 seconds, which by some magical time-warp continuum ends up feeling like 1/10th of a second. And imagine repeating that 7 times.

THAT’S Tabata.

Your guide to Tabata training

In this article, we can see again that the original Tabata training protocol is twisted...

"This form of training can make one lose anywhere between 800 to 1000 calories and even more, depending on the duration of the workout." -> the Tabata training is supposed to last 4mn only and consequently the total amount of calories burned during 4mn will be lesser. 800 to 1000 requires almost 1h for an average weighing man.

"Ideally, the basic form of this training is a minimum of 20 minutes duration, but in my classes, we do it for a much longer duration and we give modifications. I also do a much more advanced variation called Yoga Tabata. Here, you hold a yoga pose during in between the workout breaks instead of just resting,"--> If you can do 'Tabata' for 20mn, it's just a form of HIIT or just interval training. As well, Yoga poses will never bring you to an intensity of 170 vO2 max.

What do you think?

Full article here: http://www.dnaindia.com/lifestyle/report-your-guide-to-tabata-training-1980093