Archives for posts with tag: tabata

If you’re like many people out there it takes all of your will power to get off the couch, out the door, drive to the gym and complete a 1 hour workout.  What if I told you that you could accomplish the equivalent to a 60 minute workout in only 4 minutes and in the comfort of your own home with NO equipment.  I swear I’m not crazy or lying.  It’s called Tabata training and it’s a High-Intensity Interval workout.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Izumi Tabata and his team conducted their research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (20 seconds of work:10 seconds of rest).

What they found was that Group 1 had increased their aerobic system, but showed little or no results for their anaerobic system. Group 2 showed a larger increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Now do you believe me?  Let me explain how the workouts are completed.  A true tabata workout is doing 20 seconds of work with a 10 second rest and repeating this for 8 rounds.  You are performing the exact same exercise for all 8 rounds and the exercise should feel very challenging right from the first second of the work phase.  It should not gradually get challenging.  I want to challenge you to try this so you can experience what Group 2 from the study went through.  Complete burpees for all of the work phases and ensure you take 10 seconds of rest in between each set.

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

END

This would be extremely challenging and perhaps boring for the regular fitness participant so that is why most instructors and trainers will tweak the workout to include 2-4 exercises.  This way you’re working mutliple muscle groups to achieve a full body workout.  Here is an example of a tabata workout with a mix of exercises.  Once you’ve tried a true tabata try this and see how you feel.  Chances are this one will feel a bit more attainable.  It should always feel challenging and not like a walk in the park.

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

10 second rest

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

END

As you include these types of workouts into your week you may notice that you’re able to do more.  Perhaps more reps within the 20 second work time or the ability to add a challenge to a specific exercise.  What you will experience is EPOC (Exercise post-oxygen consumption).  This is the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state.  Increasing the amount of oxygen consumed and working anaerobically during a workout (doing HIIT) will increase the amount of calories you burn at rest.  This will occur up to 36 hours post workout.  Who doesn’t want to burn more calories!

(disclaimer) Consult your physician or health care provider before beginning any type of fitness program.  If you experience faintness, dizziness, pain or shortness of breath stop immediately and make an appointment with your physician or health care provider.

 

I’m expanding Fizzique’s services and bringing the workout to you!

I know it’s tough to get to our classes during the week with family obligations, etc so I wanted to provide you with a way to benefit from the workouts.  I bring you, Undefeated!!   I am so humbled by all of the support I have received for this DVD and can’t keep enough in stock at one time because they are selling so quickly.  This is definitely the most anticipated workout DVD.

The DVD is 90 minutes and consists of 7 workouts varying from Tabata, HIIT and a Total Fizzique portion. Short on time? Complete a 4 minute Tabata. Mix and match the workouts so you are never bored. Create muscle confusion to constantly see results. Experience the workouts that are transforming bodies. 

Undefeated

Undefeated: A total body workout. Only $10


Only $10!!*
*if it needs to be shipped a $2 shipping fee will apply.

Comment if you’d like a copy and share if you know a friend who would benefit from these awesome workouts!

Tabata workouts are one of the best ways to lose weight. Why? Because of the short bursts that improve your anaerobic activity. This workout is great for those that don’t have a lot of time but want HUGE results. It’s only 4 minutes which means you can finish it when commercials are on.

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Having been a bride I know how hectic your schedule becomes when you’re working your full time job and planning a wedding in your off time.  It seems like there’s no time to fit in ‘you’ time (grocery shopping, cleaning, hanging out with friends, etc.) let alone a workout.

I have the solution for you and it’s called Tabata!

So, what the heck is Tabata?

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

The exercises should feel intense right from the beginning and should be multi-joint, high energy movements. You can train using a true tabata format which is repeating the same exercise for all 8 sets or you can get a better bang for your buck by completing 2 different exercises, alternating after 2 sets or 4 different exercises changing it up after 2 sets of each exercise.

Doesn’t seem too bad right?  Wrong!  This style of training is intense and takes your body a while to recover.  You wouldn’t be able to do a true Tabata training again until a few days later.  Maximum you would do this style of training is 2, maybe (that’s a big maybe) 3 times a week.  It’s very demanding on your body and your cardiovascular system.  A great way to improve your lungs and O2 (oxygen) consumption.

Here is a sample tabata workout to get you started.

Burpees

Plank jumping the legs side to side like a pendulum

Push-up to 2 point bridge

Split lunges

After you complete the workout, comment below on how you enjoyed it, how you felt afterwards and any questions you have.  I can’t wait to see what you all think of this type of training and look forward to answering your questions.  Fitness and helping people is my passion in life!

Have a fit day!

Alexis

www.fizzique.ca

 

 

 

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