High intensity interval training is quick and effective

Extract:

"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," Hall said. "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.

Other intervals might be for 30 seconds or 45 seconds followed by a 15-second rest.

If you start hearing someone talk about 60- or 90-second HIIT intervals, or if you try to do them and see the effort fall off, it's time to question if that is HIIT training. It's still good work, of course - but probably not HIIT.

"I don't know if people can sustain that type of intensity for 90 seconds - that's really long," Hall said. "I'm not sure if you can get to your max and hold that for 90 seconds. You want to feel like you can barely do any more, not that you're plodding along."

Full article: link

What Exactly Is HIIT—And How Can You Tell If You’re Actually Doing It?

Extract :

If you work out, or if you talk to people who work out, you're most definitely familiar with high-intensity interval training (HIIT), and you probably associate it with sweating, panting, and burpees—lots of burpees. It's intense, you do various moves at intervals, and it's training. Name says it all, right?

Well, actually it doesn't. There's a lot more to HIIT than its name alone suggests. We're going to help you read between the letters. Here, fitness pros share the must-know HIIT facts so you can torch calories, burn fat, and build muscle effectively.
Intensity is key—obviously—which means you really have to work.

HIIT is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short—anywhere from 20 to 90 seconds, typically. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer.

Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. “All exercise helps burn fat by burning calories,” says fitness expert and celebrity trainer Rob Sulaver. But, he adds, “more intense exercise burns more fat,” and that's part of the reason HIIT is so popular.

And compared to many other cardio workouts, HIIT can be a more effective way of getting shredded, Sulaver explains. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. “HIIT is effective on multiple fronts. It’ll improve your endurance, it will complement your strength development, and it’ll help you get shredded,” he says.

Full Article : link

The Quick and Effective Workout That Burns an Insane Amount of Fat

Extract

If you’re in the market for a new workout, you may want to try the Tabata workout (like we need another type of exercise to worry about!). A celebrity favorite that falls into the high-intensity interval training (HIIT) category, the quick yet effective workout, which hails from Japan, is also said by many to be one of the hardest they’ve ever done, simply because it involves going all out for short bursts of time.

Like any other type of HIIT exercise, New York trainer Terrence Walcott says you’re expected to complete a work set at your maximum ability followed by a rest set, only to complete a work set with an intensity as strenuous as the previous set.

New York trainer Trevor Swaine describes it like pushing your body to the point of near failure and only give it seconds to recover. “You may feel fatigue and exhaustation with a Tabata workout, which is common, but there’s also a great release of endorphins at the end of the workout.” And, in terms of the results, you can expect to see your metabolism kicked into high gear (not just during the day or training, but for the next day, too) and to break through mental and physical plateaus.

Full article: link

We know intervals can hurt, but here’s why they may be worthwhile

Extracts:

"High-intensity interval training can enhance fitness, improve health and even aid recovery from heart disease, according to a growing body of compelling evidence. But, experts caution, intervals should not replace moderate exercise completely. Instead, the two types of activity can complement each other, offering more opportunities for getting fit and staying motivated."

“No exercise is bad, and some exercise, whatever it is, is better than none,” de Heer says. “Aerobic exercise has all kinds of benefits. Intervals are even better. That’s my summary.”

"In one of the latest studies to compare intervals with less-grueling but more time-consuming exercise, Gibala and colleagues put nine sedentary men through three 10-minute interval sessions per week. After a warm-up and before a cool-down, the workout incorporated three all-out sprints on an exercise bike lasting just
20 seconds, with two minutes of easier cycling in between. Another group did 45 minutes of steady cycling at about 70 percent of their maximum heart rate. After 12 weeks, the team reported this spring, both groups had improved equally on measures of heart health and fitness, even though the interval group exercised for 30 minutes a week compared with the other group’s 135 minutes."

Full article: link
 

How Resistance Cardio Training With HIIT And Kettlebells Can Speed Weight Loss

Very good article.

Extracts:

"

The assumption ultimately was that training at 70% must therefore result in the maximum fat burned. And in the short term – it does.

But if you can alternate between 90% and 70%, then what you’re actually doing is forcing your body to use multiple types of energy systems. First, you use anaerobic systems which completely reduces the blood sugar level and available ATP and then you use the aerobic system. Because you’ve previously exhausted your blood sugar though, the body is going to be even more reliant on those fat stores and you’ll burn even more fat, even more efficiently."

Tabata Protocol

Similar to HIIT is to alternate between high intensity and short periods of complete rest. You can do this with a training method that is known as the ‘tabata protocol’. This is a 4 minute training routine that involves 8 intervals of all-out intensity, followed by 10 seconds of rest.

So for example, you might sprint on the spot for 20 seconds and then rest for 10 seconds and repeat. Or you might punch a punch bag at full intensity for 20 seconds and then rest for 10. This should take 4 minutes in total and you shouldn’t knock it until you try it – it absolutely devastates you.

Tabata is an advanced level workout that seriously taxes the heart and the energy systems and it’s not recommended for those without experience. If you’re new to training, then consider starting with a 2 minute version or a 1 minute version and building up. Eventually though, Tabata can be your secret weapon in training

Resistance Cardio

The danger with HIIT is that it can still risk cannibalizing some muscle for energy and you’ll still drastically raise cortisol.

One way to get around this (and this works for fasted cardio to some extent too) is to train using ‘resistance cardio’. Resistance training refers to weights, refers to resistance machines and refers to anything where you are pushing or pulling against a force or resistance.

Full article: link

 

Bigger Than Biceps: Tabata: A quicker workout to burn more fat

Extract:

"One way to make time for fitness is to decrease the time needed to exercise. I've touched on busy lifestyles before and easier ways to make working out fit into your schedule. One way is through "Tabata" exercises.
Tabata was founded by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo during the 1990's, according to Active.com. The effectiveness of the technique was shown in an experiment between two groups of athletes. One worked out five days per week for an hour while the other worked out four days per week for four minutes and 20 seconds. Each for six weeks. The first group increased cardiovascular levels, but didn't advance their muscles. The second group increased cardiovascular levels and muscles mass by 28 percent. "

Full article: link

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

 

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!

Training Matters: High intensity has benefits

Interesting point of view about Tabata and HIIT

Extract:

"There have been literally hundreds of varieties of intervals used in training over the years where work-to-rest ratios are manipulated to match sport demands.

The most popular lately is Tabata training. Izumi Tabata was a Japanese researcher who did testing on one specific interval protocol with the Japanese speed skating team. They did one day a week of steady state and then four days of HIIT. Twenty seconds of extremely intense effort (170 per cent of VO2max) followed by 10 seconds of rest repeated for a total of four minutes. The study was groundbreaking for the fitness world as the participants saw similar results to a control group who cycled for an hour five times a week. Eighty minutes or five hours; seems like a no-brainer, until you are bent over feeling nauseous and wondering who turned down the oxygen as this is one extremely intense four-minute session.

Please realize that Tabata training only refers to the 10 rest 20 work protocol because they are not the only ones finding great results with HIIT.

Canadian professor Martin Gibala at McMaster University decided that 170 per centVO2 max was unreasonable for people not on a national team and so set up a protocol a little more user friendly. He saw similar benefits to typical five times a week steady state cardio with three sessions of 60 seconds work versus 75 seconds rest.

Other researchers have shown great results as well; Zuniga looked at 30 seconds to 30 seconds, Timmons did two minutes easy with 20-second bursts, Kravitz mixes all manner of ratios together.

What does all this research mean? Well simply, HIIT is an efficient way to train and see results. Whether one method is better than another is a question of whether it matches the current level of functioning of the target group."

Full article: link

Only Got 10 Minutes? This Workout Is PT Approved

"No matter which way you look at it, 10 to 15 minutes of high intensity exercise is going to be a lot better than zero minutes," Dylan Rivier, personal trainer and founder of Built by Dylan told The Huffington Post Australia.

As far as interval timing goes, Rivier recommends Tabata training -- 20 seconds of work with 10 seconds rest.

"The good thing about Tabata is that most personal training apps will have a built-in timer setting which will alert you when to work and when to rest," Rivier said.

Another option popular with Rivier's clients is choosing one lower-body exercise, and one upper-body exercise, and doing each for 30 seconds for a three-minute round before taking a rest.

"For instance, push ups and squats. This type of approach works both your chest and arms as well as your legs while offering an active recovery between each exercise," Rivier said

Full article: link

The benefits of being a tight arse

Extract:

"MAXIMUM MAXIMUS

Your bum is made up of three muscles - the gluteus minimus, medius, and maximus. They're important for spinal alignment, lateral movement, up-down-back-forward movements, hip extension, back health, and more. Glutes are big, strong muscles, and healthy glutes create a balanced body.

OUT OF SIGHT, OUT OF MIND

We often neglect a healthy posterior chain because we're too focused on our abs, arms, chest, face, hair, and everything else we can see in the mirror. Only when on a shopping spree surrounded by many mirrors do we realise something is amiss back there."

HEALTHY ON THE INSIDE

Achieving a round bum with perfect squats and deadlifts without regard to food and wellbeing is like dropping a '74 Holden engine into a Ferrari chassis.

Rev your engine with fibre. Without it, you'll be constipated and sluggish. With it, you'll be having healthy times for gut and butt. Our diets are lacking in fibre because we're not eating enough fruit, vegetables, and whole grains - let's change that.

TRY TABATA

Tabata training is alternating 20 seconds of intense work (typically one exercise), with 10 seconds of rest, then repeating until the clock hits four minutes. Mix it up by trying step-ups alternating into sit-ups (20 seconds of step-ups, rest for 10, then 20 seconds of sit-ups, then rest for 10) for six minutes.

Have a breather, then try hip raises into push-ups, lunges into side planks, and squats into burpees. These Tabata sessions should kick your arse into shape for good.

Full article:  link

Carrie Underwood Vegan Diet Weight Loss And Workout Secrets

Carrie Underwood’s post-baby weight loss secrets are a vegan diet and Tabata HIIT workouts.

Full article: link

Extract:

"Carrie was thrilled to start exercising with her trainer after her doctor gave her the go-ahead. Underwood’s workouts include boxing and hiking, but her favorite is fat-blasting Tabata high-intensity interval training, Examiner reported.

“My favorite workout is Tabata, which I can do at home in about a half hour,” said Carrie. “I’m in love with it! It’s hard, but it really works.

“I choose seven different exercises, like squats, lunges, or push- ups, and do eight rounds of each—20 seconds on, 20 seconds off for eight rounds. It really revs up my metabolism.”

Body Life Training video: 4 HIIT exercises, Tabata workout

In this video Body Life trainer, Heinrich Wolhüter, shares four exercises you can complete for a high-intensity interval training (HIIT) and Tabata workout.

Why You Only Think You're Doing HIITs But Probably Aren't (and Don't Really Need to Anyway)

This article is interesting and pinpoint the fact that many of people are actually not doing strict HIIT. However, some variations bring significant benefits too.

Extracts:

"The thing is, the term "HIIT" has been thrown about so much in recent years, it's true essence has become diluted. I was chatting with Fabio Comana, M.A., M.S., faculty instructor at San Diego State University, and University of California, San Diego at the IDEA World Fitness Conference where he was giving a lecture about this topic. He says, many of us out there think we're doing HIIT programs but we're really doing "some intensity" or "slightly higher intensity" intervals instead. This means we may not actually be getting all those amazing HIIT benefits we read about like increased V02 max and endurance, improved insulin sensitivity, reduced body fat and blood pressure and increased EPOC, excess post-exercise oxygen consumption (a.k.a. "afterburn"). Not to mention the well-touted benefit of saving time since HIIT workouts are supposed to be short and intense."

"What most of us are really doing, says Comana, are "HVIT" (High Volume Interval Training) or "VIIT" (Variable Intensity Interval Training) workouts. "High volume" meaning a lot of intervals or reps, not performed at maximal levels or, "variable intervals" meaning not all the intervals are done at same intensity or duration, nor are the recoveries. Is this a bad thing? Hell no!"

What are the key takeaways?

1. That unless you're a competitive athlete, HIITs in their true form are probably not necessary.
2. A sound, high volume or variable intensity interval program is a better fit for most. A knowledgeable trainer or instructor can make all the difference here.
3. Newbies will hate life and likely drop out if they start off with Tabata or other type of HIIT training

Fittest Loser Workplace Tip: Tabata a short, powerful workout

Extract:

The timing is important for tabata training -- a high-intensity interval training workout where you go nuts for 20 seconds, take a 10 second rest and then repeat that cycle until you hit 4 minutes. To help you keep track, there are lots of timers and apps out there, like Totally Tabata.

Do you think you can try it at the office?

"

Don't want to be a sweaty mess at work? You can also use the tabata method for strength training or an ab workout.

Here's one I like for triceps:

Exercise 1: Tricep dips (use stable chair or stairs at work)

Exercise 2: Leg extensions

Exercises 3: Chair or wall squats

Exercise 4: Leg extensions (sit in chair or on step and extend one leg at a time)

Do 20 seconds of each exercise, one at a time, followed by 10 seconds of rest until you hit 4 minutes."

Full article: link

 

Study: HIIT No More Effective Than Steady-State Cardio for New Exercisers

Really? People don't like Tabata?!

Extract:

High-intensity interval training (HIIT) is no more effective than steady-state cardio exercise for sedentary people new to exercise and may actually turn these people off of exercise, a study commissioned by the American Council on Exercise (ACE), San Diego, found.

The study not only showed that the sedentary individuals recruited for the study received no greater benefits from HIIT than from steady-state cardio, but the group also disliked doing HIIT more than steady-state cardio, which could lead to lower rates of adherence.

"While very important, the effectiveness of a fitness program matters relatively little if participants find it unpleasant and something they would unlikely adhere to for the long haul," Bryant added. "The results of this study appear to suggest that the high-intensity nature of the Tabata workouts served as a turnoff for previously inactive participants. These findings help to reinforce the principle that it is critically important that health and fitness professionals design exercise programs that are individualized and appropriate for the needs, interests and abilities of their clients or activity participants."

Full article: link 

The best exercise if you only have five, 10 or 15 minutes

Extract:

"Within a 10-15 minute time frame, Trent recommended some sort of variation of Tabata, a specialised form of interval training that was originally devised by Japanese professor Dr Izumi Tabata to train Olympic speed skaters.

"Tabata training basically means tempo training – short, fast periods of 100 per cent effort followed by a short rest," he says. "For example, 20 seconds of burpees followed by a 10 second rest, repeated seven times."

This 20/10 ratio forces the body to start moving again before it has recovered from the previous interval, which has been found to work both aerobic and anaerobic metabolic pathways more effectively than longer bouts of exercise.

Trent explains that this is great news if you're trying to shed kilos as well as increase your fitness.

"It skyrockets your metabolic rate, so for people who want to lose a bit of weight, it just strips you, big-time. Essentially, it keeps the motor running all day, so you're burning fat for a lot longer."

Movements used in Tabata are only limited by your imagination – anything from jumping jacks to push-ups to squat jumps, to kettlebell swings or cycle sprints.

"Any sort of effort that will spike your heart rate in a short amount of time is effective, says Drew. "One of my favourites is to mark out 50 metres in the park and sprint to one end and have the walk back to the other side as the rest."

The key is exerting yourself as hard as you possibly can during your work interval.

"You will know when you're doing it right because you will be pushing the absolute limit of your cardiovascular threshold."

Trent believes a five, ten or 15 minute workout is also a great way for reluctant or non-existent exercisers to ease into a regular exercise routine.

"If someone doesn't read much, you're not going to tell them to dig up a book with 800 pages in it, you'll give them a 100 page book and suggest they read for 5 minutes a day. It's the same thing with exercise, you just need to retrain the brain to do a bit more every day."

Full article: link 

 

HIIT: High Intensity Interval Training

In this article, here are some body weight typical exercises for TABATA training.

Extract:
1- BURPEES! My favorite! My favorite because you have to do very few to shoot your heart rate up anaerobically. Squat down and place your hands on the floor. Jump back with 2 feet into a plank. Jump your feet back in to where you are squatting again and jump in the air with your hands overhead. These work your body all over.
2- MOUNTAIN CLIMBERS - Place your hands on to the floor or a bench and start in plank position. Bring each knee in like your jogging but try to almost touch your elbows with your knee. DON'T LET YOUR BUTT BOUNCE and keep in that plank position the entire time. Great for working your core.
3- SPEED SKATERS - Jump off one foot to the other in a side to side motion. You can either reach forward or touch down if your flexibility allows this. Jump as far as you can and as high as you can. Great leg workout too.
4- SQUAT JUMPS - Squat and jump up in the air. For and extra boost to the heart rate, raise your hands over head as you jump. Great for the legs and glutes
5- JUMP LUNGES - Lunge with your right foot forward and left back. Jump on both feet to land in a lunge with your left foot forward and right foot back. Great for the legs and glutes.

Full article: link 
 

2016 fitness trends: From counting macros to tabata

Tabata training is still on the hype!

Full article: link

Extract:

Tabata workouts

Tabata is a workout timing that replicates High Intensity Interval Training - which involves exercising in short but tough bursts - at its best and most intense.

PHA Training

Peripheral Heart Action training, or PHA, is a form of bodybuilding circuit training which is excellent for fat burning and muscle building

Counting macros

Macronutrients, or macros, are the number of grams of protein, carbohydrates and fats present in your food. Tracking what foods you eat on a daily basis can show you why you aren’t making the progress you think you deserve from the effort you put in, like when you’re plateauing or putting weight despite going to the gym. 

Pre-workout supplements

There are some great pre workout supplements out on the market for you to try on those days that you are lacking in motivation or energy.

Most have added caffeine benefits and will help uplift your energy levels, allowing you to get through an intense workout especially when you’re not feeling 100 per cent or after a long day at work

The HIIT Workout You Should Try This Year: Tabata

Happy New Year 2016!
I wish you a lot of Tabata training...

This article is a good summary and proposes some sessions.

Full article: link

Extract:

"With Tabata workouts, you typically alternate 20 seconds of work and 10 second of rest for 8 rounds of a given exercise, which totals 4 minutes. Some people dub this the "4-minute workout," but really, Tabata workouts can be as long as you want them to be.

I've seen 10- and 20-minute versions, and I've even taken classes that are an hour, which target the whole body. The thing with Tabata is the more rounds you do working different muscle groups, the better it is. So while there's nothing wrong with sticking to the 4-minute protocol, a 20- or 30-minute workout in this fashion will get you much better results and work more muscle groups."

However, I doubt that it's possible to cumulate so many bouts of Tabata with the maximum intensity required. Remember that during the Tabata protocol, the athletes who were training for olympics, were collapsing on the floor at the end...