c.
Fitness
& lose weight
If your goal is to lose weight (fat),
to gain muscles, to be athletic, to have a better shape, to feel more
energetic, Tabata training is a good option. The results are amazing and it’s a
time saver. The most appropriate exercise, if you can access to a gym, will be
treadmill, cycling, thruster, jumping box*, front squat. If you train at home,
running outside or on hills, burpees, thruster with water bottle will be a good
choice.
*use 2 or 3 steppers, and perform
jump, then go back to the floor, and start again. Be careful about stability
and having proper sport shoes to amortize the choc on the floor. Excellent
exercise, combining strength cardio and plyometric, but stay careful about your
knees.
If you can access to a CrossFit club,
you will see that Tabata is a very popular regimen in their schedule. Lots of
feed-back on tips on their website & forums: www.crossfit.com or more specifically www.crossfitendurance.com
In term of lose fat, a lot of studies
tend to demonstrate that HIIT training is more efficient than regular, low
intensity endurance exercises:
-Impact of exercise intensity on body fatness and
skeletal muscle metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/8028502
-High-intensity intermittent exercise and fat loss.
http://www.ncbi.nlm.nih.gov/pubmed/21113312
Another very good training in HIIT,
different from Tabata (10 x 4mn cycling at 90% VO2max):
A 8s/12s for 20mn description and also
confirming again than HIIT is better than aerobic:
Losing fat means losing weight,
therefore for running specifically, you can benefit from Tabata training to
combine the improvement of VO2max and losing weight:
Be aware that genetics could be
involved, whether you are respondent or not t this kind of HIIT training! Check
this link from BBC : http://www.bbc.co.uk/news/health-17177251
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