Thursday, 1 January 2015

Tabata against obesity

Interesting post.

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.

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