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Sunday 24 July 2016

How to Maximize Your Mitochondria

To boost your aerobic energy, is it better to run farther or faster?

Interesting article, and of course no straightforward conclusion. However interesting to see that  the Dr Tabata is still learning!


One final postscript: While I was waiting to chat to MacInnis at his poster, a Japanese researcher was asking him lots of questions. Eventually, the researcher pulled out his card, and I saw MacInnis’s eyebrows rise by an inch. I peeked over his shoulder, and mine did the same when I saw the name on the card: Izumi Tabata. Yes, that Tabata, he of the 20-seconds-hard, 10-seconds-easy Tabata Protocol. It was a cool moment, sort of like going to a car show and bumping into Henry Ford, and suddenly remembering that behind the famous name is an actual person.

Full article: link

 

Tuesday 12 July 2016

High intensity interval training is quick and effective, when done right

Extract:
"
That’s why HIIT is being incorporated more and more into exercise classes in gyms and viewed on YouTube. The American College of Sports Medicine rated high intensity interval training as the third biggest fitness trend in 2016, behind wearable technology, like fitness trackers, and body weight training. It wasn’t on the Top 10 list four years ago.
HIIT is an efficient way to push the body and the heart rate in a very short amount of time.
But HIIT has to be done in a very specific way: All out.
Think of running from the dinosaurs in Jurassic Park kind of effort.
“You would have to push yourself to the extreme for that one minute,” said Hall. “You’re pushing yourself to like, ‘I can barely do any more.’”
One of the more well-known examples of HIIT is Tabata. It’s real simple: 20 seconds of all-out work in an exercise, followed by 10 seconds of rest, for eight rounds. It sounds like nothing, right? — 4 minutes — until you do it.
An example would be to do burpees and speed skaters for 20 seconds, alternating between the two, with 10 second rests in between. If you go as fast as possible and do the full range of motion (not half jumps), you’ll be tired and your heart rate will be high."

Full article: link 

 

This Tabata Workout Is HIIT's More Aggressive Cousin

What if we said you could get strong and lean with a 40 minute workout twice a week? Your dreams are about to come true in the form of the Tabata method. Tabata is a variation on the ever popular high intensity interval training (HIIT) method. Each workout involves 20 seconds of high intensity followed by 10 seconds of rest, repeated eight times. (See: What Is Tabata?)
Studies show that Tabata training provides superior aerobic and anaerobic training effects compared to moderate intensity training. That means you can get better results in less time—not a bad deal!

Full article: link 

video: 
http://grok.kr/2qv4ec 

 

Some animated GIFs for your Tabata training inspiration!