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.

Full article: http://azdailysun.com/lifestyles/health-med-fit/shape-up-hot-fitness-trends-for/article_67bb7eef-5b58-5448-833f-1a391a39e372.html

Boxmaster anyone?

News about Tabata

The Tabata training Coeur d'Alene Press 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 ... Flag as irrelevant
	What is the Tabata workout? Mother Nature Network 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 ... Flag as irrelevant
	Bridges to the Community offers winter exercise programs hngnews.com •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 ... Flag as irrelevant
	Recreation programs at Brandon University a hit Westman Journal Tabata is high intensity interval training. Each class includes four exercises where participants will work at their personal high level of intensity for 20 ... Flag as irrelevant

	Telegraph.co.uk Four-minute Tabata workout review: high-intensity hell Telegraph.co.uk 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 ... Flag as irrelevant
	Body weight training, HIIT are hottest trends Pittsburgh Post Gazette The hottest fitness trends for 2015 are body weight training and high ... Japanese researcher Izumi Tabata demonstrated that in his Tabata routine, ... Flag as irrelevant
	Albany, Lee County YMCAs offering bootcamp programs The Albany Herald Tabata Bootcamp is an eight-week program that combines high-intensity ... and oversight and analysis from a local, trained and certified instructor. Flag as irrelevant

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