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."

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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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2016 fitness trends: From counting macros to tabata

Tabata training is still on the hype!

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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...

 
 

High intensity workout great fit for busy mom

Extract:

Q: What health benefits have you seen from Tabata Bootcamp?

A: Being aware of your body; educating people on eating the right foods makes a big difference; strength and feeling empowered makes a big difference. People in my class make themselves feel empowered. They get support from each other. We focus on developing strength and balance.

People lose inches around their waist. They strengthen their core. The muscles become nice and tight. We work on cardio. We try not to focus on weight, but more on BMI (Body Mass Index). We work on cardio. People do not want a week off between sessions. They don't want a break. They want to keep on going.

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8-minute Tabata dance workout for weight loss (Video)

Do you think those exercises are intense enough for TABATA training? :-)

There's a new fitness craze taking Hollywood by storm - and very soon it'll be the talk of your gym.

Guess what?

It's TABATA training!

Extract:

"Tabata discovered his trendsetters' anaerobic fitness levels over 120 minutes increased more than they did for his control group members, who worked out for 1,800 minutes over the same period. He was so stunned by the results, he put his name to the training regime, and now Tabata is fast becoming the next big metabolism-burning, fat-crunching, heart rate pounding thing.

Of course, it's not for everyone - you have to be relatively fit to even think about this workout, but it's worth it. Advanced fitness buffs have discovered you're asking so much of your body that your metabolism will stay in overdrive for hours after your workout, burning fat while you go about your life outside the gym.

It's also great for those planning to run a first marathon or take part in an Iron Man contest, as Tabata is a quick way to build endurance and stamina, because the work-out helps the body tolerate lactic acid, the enemy for all long-distance runners."

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HIIT: Why The Quick & Dirty Workout Is So Effective Scientists Have Proven Why 20 Minutes Of HIIT Exercise Gets You Fit

Extract:

Long Story Short

Cast your doubts aside: High-Intensity Interval Training really works – especially if it's part of a balanced training routine.

Long Story

Who wants to get ripped in only 20 minutes a day? Yeah, thought so. A recent study published in the Proceedings of the National Academy of Sciences sheds some light on the inner workings of High-Intensity Interval Training (HIIT) workouts. True to the name, HIIT workouts are short, ultra-intense workouts that are gaining momentum due to their time-effectiveness and successes. This study looked into the cellular mechanism of how HIIT is able to efficiently improve endurance despite its short length.

HIIT, in its current form, has been around since the '70s. One of the most popular HIIT types is known as Tabata training (which can refer to a lot of different regimes today) and is named after Japanese sports scientist Izumi Tabata and his work with Olympic speed skaters. HIIT workout regimens can be composed of HIIT alone or in conjunction with longer endurance training.

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