5 Keys to Metabolic Conditioning

5 Keys to Metabolic Conditioning

In this article, Metcon, EPOC and Tabata are used to explain how your body can benefit from HIIT.

Extract:
Your goal during a metabolic conditioning circuit is to develop efficiency in a particular energy system to help improve your performance and physique. The great benefit in doing this is to increase caloric burn not only during your workout, but also after your workout. This is known as EPOC (excessive post-exercise oxygen consumption). This can leave your metabolism raised above your resting metabolism 24-48 hours after your workout according to multiple studies in the Journal of Strength and Conditioning Research.
Some examples of work-to rest period methods to increase EPOC are:
Tabata: 20 seconds of hard work, followed by 10 seconds of rest for 8 total rounds.
30 On/30 Off: 30 seconds of hard work, followed by 30 seconds of rest for 6 total rounds
Circuits: Perform 3-6 exercises in a row with minimal to no rest between sets. When performing a circuit, keep in mind that the exercises you combine should make sense. Push, pull, squat, hinge, full-body and loaded carries make for a balanced approach for circuit training.

X Factor star Sam Bailey battling to lose weight in bid to win show, using Tabata

In this article, "The talent show contestant is is on a strict diet and exercise regime in a bid to shed some pounds"' Interestingly, the Tabata training is used to counter effect the lack of gym equipment and the busy schedule.

Extract:

 “Sam first came down at the time when she was at the judge’s houses. Then when she moved in to the X-Factor house I designed a programme for her which she could do without any equipment.

“She has found a little space in the house and does body weight exercises every night which are short and sharp.

“She does a work-out called Tabata training which is a high intensity 4- minute session and is the quickest way to lose fat.

Full article http://www.mirror.co.uk/tv/tv-news/x-factor-star-sam-bailey-2670986#ixzz2jZfe3ByS

High-Intensity Tabata Training Deemed An Effective Workout, Study Says

In this study:

A team of researchers from the University of Wisconsin-La Crosse's Department of Exercise and Sport Science administered a 20-minute, full-body, Tabata-style workout to 16 healthy, fit volunteers

Want to know the result? Check the article: http://www.huffingtonpost.com/2013/10/10/tabata-training-workouts-cardio_n_4065533.html

Extract:

"

“There is no such thing as a miracle workout,” ACE Chief Science Officer Dr. Cedric Bryant said in a statement. “While Tabata-inspired workouts are shorter, they are also extremely tough. This study showed that fit participants perceived the workout as hard, therefore these type of workouts could be demotivating or too challenging for those not as accustomed to strenuous bouts of exercise.”

Therein lies the catch: You've got to be in pretty good shape already to handle what a Tabata workout throws your way. "It could be dangerous for [non-exercisers] to be working this hard," John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin-La Crosse, told ACE. "Before people even attempt Tabata they probably need to have a pretty decent baseline level of fitness."

Can You Really Cram a Full Workout Into 4 Minutes?

The flow of articles introducing the Tabata training seems to never stop. However there are still a lot of approximations to describe the proper protocol.

In this article, the author suggests "Perform each move for 20 seconds followed by a 10 second break. Do the circuit twice. Remember to go hard! In order for it to work, you must be giving 100% for the whole 4 minutes."

What means exactly 100% in this case? Remember, Tabata work bouts must be performed at an intensity corresponding to 170% of VO2max.

Later in the article it is stated: "Not sure if you’ve given it 100%? Make sure your heart rate is at 80 to 90% of your maximum heart rate while you are working out.". The heart rate doesn't reflect the effort in real time, ie there is always some lag. Plus, the Tabata training being so short, your heart rate should go higher probably only after 2mn, due to this lag.

Keep going!

 

Study: Every Minute of Intense Exercise Reduces Obesity Risk by up to 5%

Another reason to practice intense activities such as Tabata training and HIIT:

“What we learned that is for preventing weight gain, the intensity of the activity matters more than duration,” said study leader Jessie X. Fan, professor of family and consumer studies.

Full article: http://naturalsociety.com/minute-intense-exercise-reduce-obesity-risk-5-percent/#ixzz2gxO3izGy

The 4-Minute Fat-Burning Miracle Tabata Workout

A good article with plenty o links to complete your understanding of Tabata training and fat loss.

Extract:

Nausea. Seeing stars. Sucking wind. This is how you know you're doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there's a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. "It's the hardest exercise you'll ever do in your life," Sedgewick says of the workout routine she dubbed "The 4-Minute Miracle."

Full article : http://www.shape.com/fitness/cardio/4-minute-fat-burning-miracle-workout

Fitness expert Ben Greenfield says Tabata workouts torch fat fast (Video)

Very good video from Fitness expert & triathlete Ben Greenfield:

http://www.examiner.com/article/fitness-expert-ben-greenfield-says-tabata-workouts-torch-fat-fast

http://youtu.be/iSyIQ4SN_FY

Why You Should Try Tabata Training

The success of Tabata training never ends.

In this article, another personal trainer explains the concept and her views about how to perform the Tabata training.

Extract:

The easiest way – with no fancy equipment needed – is to start with just your legs. For example: You can sprint for 20 seconds; stop or walk for 10 seconds; sprint for 20 seconds; stop or walk for 10 seconds. Do this eight times and you're all done! You'll never look at four minutes the same way again.

My favorite way to do this style of high intensity interval training is in a spin class or running stairs. It's so hard during one of these activities, but there's such a great reward after – you feel like a superstar when you're done. You can also do Tabata with a bicycle, treadmill, elliptical, circuit workouts, kettle-bells, TRX or sliders, while using a jump rope, and so on. You get the picture.

Full article : http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/why-you-should-try-tabata-training 

CrossFit Tabata and music from TabataSongs

Very good video and great tailored Tabata music..
Get some inspiration and motivation!

More on their Youtube page : http://www.youtube.com/user/TabataSongs?feature=watch 

Tabata: is this workout worth the pain?

In this article, some limitations of Tabata training are pinpointed. Do you agree?

Extract:

Tony Gallagher, The Sunday Telegraph fitness expert, agrees. “You have to be fit to do it, not the other way round,” he says. “And research has shown that most of the benefits come in the first three weeks of training. After that, they taper off.” As for practising Tabata four times a week, Gallagher believes that would be “crazy”. “You’ll end up injuring yourself, and I doubt it would bring any benefits,” he says. 

Full article:

http://www.telegraph.co.uk/health/dietandfitness/10281079/Tabata-is-this-workout-worth-the-pain.html