Tabata, Yoga and Core Training

This is an example of session for Core training, Yoga (flexibility / joints), and Tabata (HIIT, Cardio, Body weight training):

1) Yoga : 20mn, with 1mn for each position. Mix of standing positions
For instance (swap left and right side):

(Extended Hand-To-Big-Toe Pose)
(Extended Side Angle Pose)
(Revolved Triangle Pose)
(Tree Pose)
(Standing Split)
(Warrior III Pose)
(Warrior II Pose)

2) Core-training 10mn non-stop : Turkish get-up, with kettlebell, dumbbell or big bottle of water

3) Tabata
3 rounds of Tabata with repeating for each round:

1. Max Burpees for 20s, 10s rest
2. Max High knees for 20s, 10s rest
3. Max Air Squat for 20s, 10s rest
4. Max Mountain Climber for 20s, 10s rest
5. Max Burpees for 20s, 10s rest
6. Max High knees for 20s, 10s rest
7. Max Air Squat for 20s, 10s rest
8. Max Mountain Climber for 20s, 10s rest

Repeat 3 times the full sequence with only 1mn rest between each Tabata round

TOTAL : 20mn YOGA + 10mn CORE + 15mn TABATA (3 rounds of 4mn + 3 x 1mn rest) = 45mn



 

Tabata something else with a twist

For beginners, or for indoor training, this session is a good balance between Tabata style, HIIT and body weight workout. Some exercises like push-ups are not intense enough to push your VO2max to the 170% level required for Tabata, but it's still an efficient routine.

There are 4 repetitions of Tabata, with 8 rounds of 20 seconds of work-out with 10s rest as usual. In between repetitions of Tabata, you can take 1mn rest (and drink, wipe your sweat etc...)
Repetition 1:
Round 1A : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and go to Round 1B
Round 1B : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and then go to Rest 1
Rest 1: take 1 minute maximum for rest and then start Round 2A:
Round 2A : same as Round 1A
Round 2B:same as Round 1B
Rest 2: take 1 minute maximum for rest and then start Round 3A:
Round 3A : same as Round 1A
Round 3B:same as Round 1B
Rest 3: take 1 minute maximum for rest and then start Round 4A:
Round 4A : same as Round 1A
Round 4B:same as Round 1B
Rest 4: last recovery of 1mn of more
And it's over! 4 Tabata = 16mn, plus 3mn rest you should be under 20mn

Here is an example of one session I did in the afternoon around 4pm ( after 1h swimming in the morning and 45mn low intensity cycling before the session):

 Pull-ups are done with rings and strict. Abs are crunches with fingers to ankles or toes.

Four Minutes to Fit: How to Train with Tabata

Interesting article with a good summary and advices...until it explains that we can do Tabata with Abs exercises... ouch!

Extract:

"Even if you can't hit that Olympic-athlete level of intensity, you can still reap Tabata's benefits. "The key is hitting your max," says Michele Olson, an exercise physiologist at Auburn University at Montgomery, in Alabama, who studies Tabata. "You should be pushing yourself hard enough that you can't utter a word, and if you're not sucking wind by the end, you need to work harder."

Full article: link

Losing those final few pounds

Libby Norris is helping to  break out of the winter blahs and get in shape for spring!

Extract:
Tabata style…
Dr. Tabata's research has inspired a whole new trend in training.  We're applying the principle of the timing in our Active-8.

• 4 conditioning exercises + 4 cardio or plyometric exercises
• alternate conditioning with cardio
• 20 seconds work as intense as you can + 10 seconds rest/recovery (30 seconds in total)
• repeat each exercise 2 times (so that's 1 minute in total for each)

Full article: http://canadaam.ctvnews.ca/fitness/libby-norris-losing-those-final-few-pounds-1.1859342#ixzz35G4d5WBq

Tabata song video

Cool video. Motivational songs.

4-Minute Fat-Blasting Tabata Workout

Tabata for beginners:

Extract:

Tabata Workout: High Knees

To do this Tabata workout, set an interval timer or stopwatch for 20 seconds during the work phase and 10 seconds for the rest phase.

Stand tall, engage your core, and drive your knees up to your chest as fast as you can. Continue for 20 seconds. During your 10 seconds of rest, walk it off nice and easy. Repeat this sequence seven more times. 

Full article: link

Transform Your Treadmill Workout With Sprint Interval Training

Interesting article which focuses on Sprints benefits, but give few indications about how to perform correctly a Tabata training on Treadmill.

Extract:

"Such maximal or near-maximal effort intervals are called sprints. Their benefits will tempt you to add them to your fitness and weight loss plan. They include: Sprint intervals condition the aerobic system in less time. Sprint intervals from six to 60 seconds provide similar cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction of the time. Dr. Izumi Tabata, famous for inspiring the Tabata training method, demonstrated that just under three minutes of time spent in sprint intervals delivered similar aerobic benefits to 60 minutes spent in moderate-intensity endurance training. That amounts to similar benefits in less than one-twentieth the time. Studies have demonstrated that the higher someone's anaerobic power is, developed through sprint training, the better their endurance."

Full article: link

 

Tabata offer fun ways to keep moving and keep in shape

Tabata can work for everyone, with some adaptations:

Extract:

“I’m a 53 year old mom and love Tabata training because it is time sensitive and very efficient, however, I need to make modifications based on my fitness and health level,” she said. “For example, instead of doing burpees with knee tuck jumps, I’ll do a burpee modification with alternating knee lifts. I still get the physical challenge, but at my own level. Tabata training, however, is not for everyone. Newbies to exercise should heed caution, as this type of training requires the intensity to be extremely challenging which could put a new exerciser at risk for injury. Even for the experienced exerciser, if you’re not used to participating in higher impact activities such as jumping or bounding, you may need to work your way up to the type of intensity and durations that Tabata training requires. Finally, Tabata training needs a complete warm up and cool down period to allow your body the time it needs to prepare and then recover.”

Full article : link

MetCon: The Greatest Weight-loss Exercise in the History of Gravity

  Full article:

http://www.schwarzenegger.com/fitness/post/metcon-the-greatest-weight-loss-exercise-in-the-history-of-gravity

A Tabata analysis and what it teaches us about Metcon

Let’s take Tabata for example - one of MetCon’s most well known protocols:

Usually performed with one, relatively simple exercise - such as a fan bike:

8 rounds

20 seconds of work

10 seconds of rest

at what would equal 170% of your Vo2max

Do you have any idea how mother truckin’ hard that is?

Let’s put this in perspective: V02 Max is the maximum amount of oxygen you can consume during intense exercise. It is commonly measured on a treadmill where by you gradually increase the speed/incline until you damn near fall off the machine. THAT’S your Vo2max (ie - 100% of your V02max.)

Now, of course, oxygen is not the only way the body produces energy. In her infinite wisdom, mother nature gave us another energy system - sans oxygen - that is more powerful but far less resolute, capable of producing shorter bouts of impressive, explosive energy.

Imagine all systems go...the whole kit and caboodle...the baby, the bathwater, and the kitchen sink - producing a max effort at what would equal 170% of your Vo2max.

That’s powerful.

Now imagine sustaining that for 20 seconds.

Not easy.

Now imagine resting for 10 seconds, which by some magical time-warp continuum ends up feeling like 1/10th of a second. And imagine repeating that 7 times.

THAT’S Tabata.

Your guide to Tabata training

In this article, we can see again that the original Tabata training protocol is twisted...

"This form of training can make one lose anywhere between 800 to 1000 calories and even more, depending on the duration of the workout." -> the Tabata training is supposed to last 4mn only and consequently the total amount of calories burned during 4mn will be lesser. 800 to 1000 requires almost 1h for an average weighing man.

"Ideally, the basic form of this training is a minimum of 20 minutes duration, but in my classes, we do it for a much longer duration and we give modifications. I also do a much more advanced variation called Yoga Tabata. Here, you hold a yoga pose during in between the workout breaks instead of just resting,"--> If you can do 'Tabata' for 20mn, it's just a form of HIIT or just interval training. As well, Yoga poses will never bring you to an intensity of 170 vO2 max.

What do you think?

Full article here: http://www.dnaindia.com/lifestyle/report-your-guide-to-tabata-training-1980093