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."

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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."

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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.

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