Tabata AND HIIT TRAINING,Benefits associated with work-to-rest intervals

In this article, the author summarises what is Tabata training and where it is coming from.

He pinpoints that kind of HIIT training such as Tabata could be reserved for already fit individuals.

Extract:

The caveat is this, and if you read the last piece on the functional movement screen this may already be apparent: Many of us are limited in which large-movement exercises we can perform properly without risking injury. Let's revisit the burpee. If, as your trainer, I have to modify your burpee to a level that doesn't challenge your anaerobic system, it's no longer HIIT or tabata training. Therefore, this type of training is often reserved for fitter individuals.

Full article:

http://www.winnipegfreepress.com/arts-and-life/life/health/tabata-and-hiit--training-216259371.html

Milkha-like body 2500 ab crunches away...and Tabata

Tabata training is famous also in India!

In this article, the actor Farhan Akhtar describes precisely his training regimen and diet. It gives a good idea about how to incorporate the Tabata training into a strict agenda.

Extract:

"After three months, I moved to Tabata, a high intensity workout in which I had to pull off maximum repetitions in a given period. We combined two muscle groups every day — chest-biceps, back-triceps, and shoulders-legs. I did eight-10 sets (each lasting 90 seconds) per body part. Full article:

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Milkha-like-body-2500-ab-crunches-away/articleshow/21052208.cms

The four-minute workout: AUM professor studies Tabata style of interval training

In this article,

Michele Olson, AUM professor of exercise science, demonstrates one of the four-minute 'Tabata' exercise methods used in her recent study

Extract:

“If you can achieve the same benefits doing short bouts of exercise that would normally take 20 to 30 minutes, then our hopes in this industry are that these types of studies will play a meaningful role in exercise participation and health promotion,” Olson said. “Having limits on time is one of the biggest obstacles to exercise for many in the population.”

Full article:link

 

The Science of Tabata Training

In this article, the Fitness industry measures the efficiency of Tabata training!

Extract:

"The American College of Sports Medicine annual conference was last week, which means leaders from all over the fitness world met to discuss their latest research and findings. Exercise physiologist Dr. Michele Olson — we know her as Dr. Abs — dropped quite a bombshell during her presentation on Tabata Training. You may not have heard of Tabata yet, but chances are you will soon: Turns out, it can burn a whopping 13.5 calories a minute — and double a person's metabolic rate for 30 minute afterward!"

Full Article:

http://www.fitsugar.com/Calories-Burned-Tabata-30703260

44 Best Bodyweight Exercises

In this video, you can find inspiration for your Tabata or HIIT routine!

How quick and intense workouts can help you get fitter

Interesting article, with a good overview of HIIT and Tabata protocol, and also EPOC.

Moreover, some other variations are cited:

"It’s also worth noting that the Tabata protocol is not the only one. There’s also the Gibala protocol (60 seconds of work at 95% VO2max with 75 seconds of rest repeated for 8 to 12 cycles) and the Timmons protocol (three 2 minutes bursts of gentle pedalling on a stationary bike followed by 20 seconds of cycling at total effort).

There’s also the 4x4 12-minute per week workout which recently got some press and is worth reviewing."

Full article here:

http://io9.com/how-quick-and-intense-workouts-can-help-you-get-fitter-511887317

 

Tabata for Kids?

In this article, the teacher found "a fun way to keep kids moving".

They use tailored music samples to support the 20s of exercise and 10s of rest.

Is Tabata protocol effective for kids? The metabolism of kids is not adapted for anaerobic exercises but more for endurance. However it is still a good way to make them active.

Extract:

"Driscoll and his brother are now working on a program called Tabata Kids that he thinks could be implemented in schools across the country."

Full article : http://www.wcax.com/story/22440828/vt-teacher-finds-a-fun-way-to-get-kids-moving

WE TRIED THE “SCIENTIFIC 7-MINUTE WORKOUT.” IS IT WORTH THE HYPE

Researchers out of Orlando have developed an interval method that fulfills all basic recommendations for adult exercise — in under seven minutes. Less intense that Tabata but they argue more ideal.

The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

1. Jumping jacks
2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank

Let's try! What do you think?

Full article here: http://greatist.com/fitness/seven-minute-interval-workout-051313
Original study with pictures : http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx 

How Short And Intense Workouts Changed Fitness For Everyone

Interesting article which demonstrates how the thinking about fitness and fat loss has shifted from endurance to intervals training..

The rise of high-intensity interval training — usually maximal-effort sprints mixed with lower-intensity rest periods, repeated for a number of sets — is in part thanks to Dr. Izumi Tabata, a Japanese researcher whose mid-1990s work with Olympic speed-skaters resulted in the “20 seconds on, 10 seconds off” protocol that bears his name. I’ve written about Tabata Protocol for Greatist on numerous occasions; basically, exercisers work all-out for 20 seconds, rest for 10 seconds, then repeat for eight total sets. The whole endeavor takes just 4 minutes and has been shown in multiple research trials to significantly boost endurance, even beyond steady state cardio totaling 30 minutes or more. Beyond the time factor, a big part of Tabata’s appeal is its flexibility. The protocol can be used running, swimming, biking, or while performing weighted or bodyweight resistance movements (push-ups are a personal favorite).

Personnally you know what I think of push-ups for Tabata lol

Full article:
http://www.forbes.com/sites/davidtao/2013/04/05/how-short-and-intense-workouts-changed-fitness-for-everyone/

The quickest way to get in shape for summer

Guess what? It isa about HIIT..and Tabata is part of the game:

"Try out the Tabata training method, push yourself to maximum effort for 20 seconds followed by a 10 second rest and repeat this until you’ve completed 8 rounds. Use a full body explosive exercise like a burpee to get the desired training effect."

Full article : http://www.staffordshirenewsletter.co.uk/Health-and-Beauty/Fitness-and-Sport/The-quickest-way-to-get-in-shape-for-summer-12042013.htm