Top 9 Fitness Trends for 2014: Out with some old and in with some new

Tabata is still hot in 2014!

Extract:

3.HIIT

High Intensity Interval Training (HIIT) will be the cool kid in school in 2014. Life is spent on the go these days, meaning less time can be spent on a treadmill and on a weight bench. Short workouts at maximum intensity have set the stage for staying fit with a lot on your daily plate.

“Workouts like Tabata and Les Mills GRIT are hot buttons right now,” Beth Underhill, owner of Bella Forza Fitness, said.

The traditional mindset of a long workout has changed.

“You can get more out of your workout if only going for 35 minutes with max intensity,” Underhill said.

Compressing time, she feels, can help incorporate exercise onto a full plate. According to the Les Mills GRIT series website, short explosions of effort allow you to reach your maximum training zone. Students will use their own body weight, barbells and weight plates in each 30-minute class.

The Tabata training website explains Tabata workouts as HIIT sessions that have more spice than traditional cardio. A study by Japanese scientist Izumi Tabata showed athletes who trained with short, high intensity drills improved in their athletic abilities and anaerobic systems more than athletes who trained with a traditional model.

“It can really make a difference in your overall well-being both physically and emotionally if incorporated into your lifestyle,” Underhill said.

Full article: http://www.wcpo.com/news/local-news/top-9-fitness-trends-for-2014-out-with-some-of-the-old-and-in-with-some-new

 

I'm aiming for sexy that's my goal

Olympian Louis Smith gets fit after piling on pounds

Extract:

AFTER winning a silver medal on the pommel horse at the London 2012 Olympic Games Louis was at the peak of physical fitness but after a lapse in training and a few too many beers he started sporting a slightly rounder midriff. Here he tells us how he used Tabata high intensity interval training to get his six pack back in just three weeks.

Full article:

http://www.dailystar.co.uk/diet-fitness/359129/Olympic-gymnast-Louis-Smith-gets-fit-using-Tabata-interval-training-after-weight-gain

More on this story:
http://www.dailymail.co.uk/tvshowbiz/article-2534159/Olympic-medalist-Louis-Smith-completes-gruelling-work-public-beat-bulge.html

Heart specialist questions benefits of high-intensity Tabata workout regime

"We've never seen something introduced to the market and catch on so fast."

That's true, Tabata training and HIIT are taking he fitness scene by storm.

But is it safe?

In this article "Warning comes as gym chain launches 'scientifically proven' fitness programme across Britain".

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"The dangers of HIT training, especially for people who are middle-aged, was highlighted this year when Andrew Marr said that the stroke which almost killed him occurred in the middle of an intense workout on his rowing machine at home."

Full.article: http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime

VIDEO: Tabata class proves too much for reporter

This article and video demonstrates that for practicing Tabata, it's better to be fit already. Not the other way around, practice Tabata to become fit!

Full article: link

Timing is key for Tabata intervals

Do you think this workout is Tabata or not?
full article: http://www.journalgazette.net/article/20131203/FEAT/312039992/1011/FEAT

Workout

This Tabata combination torches calories. Repeat each exercise for 20 seconds, take 10 seconds to rest, and repeat four times:
Round 1
Jump squat: Start with your feet shoulder-width apart. Squat down until your hamstrings are parallel to the ground, keeping your hands out in front of you. Then use that stored energy to propel yourself up. Land with bent knees.
Military press: Grab dumbbells that are at least 8 pounds. Lift your arms up as though you are flexing your muscles. With palms facing front, push up until your arms are extended straight above your head.
Round 2
Clockwork pushups: Get into pushup position. Don’t move your feet, but walk your right hand out and push up (moving like the second hand on a clock). Switch sides.
Lunges: Step one leg back, and drop down so your back knee is an inch off the ground. Remember to keep your chest up. Switch sides.
Round 3
Butterfly situps: Lie on your back, with your legs bent so the bottoms of your feet are touching. With your arms straight, keep them on either side of your head as you begin to sit up, pulling up with your abs.
Froggers: Start in pushup position, jump your feet forward to the outside of your hands and then jump back.
Round 4
Side V-ups: Lying on your side, place your bottom arm out in front for stability, with your other arm over your head. Lift your entire body up in one fluid motion, keeping your legs straight and together. Try to touch your feet as you come up.
Plie squats: Stand with your legs apart, feet facing out on a diagonal. Squat down and keep the hamstrings parallel to the ground. Jump and bring the feet in, then jump back down into the plie.
Round 5
Dive bomb: Get into downward dog, with your hands and feet touching the ground in an inverted V position. Drive your body forward, with your chest leading the way into an upward dog. Scoop yourself back into a downward dog.
Toe touches: Lie on your back, with your feet straight up in the air. Lift your upper body to touch your toes, keeping your legs as static as possible.
– Danielle Douglas, Washington Post

High-intensity training a hot trend for 2014

HIIT and Tabata type of training are definitely popular.

Extract:

At this time last year, when the American College of Sports Medicine released its predictions of fitness trends for 2013, high intensity impact training was nowhere to be found.

What a difference a year makes.

With the year coming to a close, the group has once again released its list of fitness routines that are expected to be big in 2014. And the No. 1 spot belongs to HIIT – workouts that involve short bursts of high-intensity exercise followed by a short periods of rest.

It’s a prediction that fitness professionals locally and nationally tend to agree with. After all, reasoned Shannon Fable, who is director of exercise programming for the international Anytime Fitness franchise and who serves on the San Diego-based American Council of Exercise’s board of directors, the workouts usually take less than 30 minutes and deliver “twice the results in half the time.”

http://www.utsandiego.com/news/2013/Nov/26/high-intensity-training-workouts/?#article-copy

‘Tabata' will put a burst in your training

In this article, we can see that one of the major benefit of the Tabata training, ie the short time required, helps to make it popular.

Extract:

“Many of my clients struggle with finding time to commit to an exercise program,” LaPlace says. “Tabata offered effective workouts and high caloric burn without spending an hour in a gym doing boring cardio or the same weight routine.” 

Full article:

http://www.dailytribune.com/lifestyle/20131118/tabata-will-put-a-burst-in-your-training

 

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."