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Tabata training was named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports. After I took my first Tabata inspired class I would have thought it was the Japanese word for water boarding or brussel sprouts. Though I wouldn’t exactly describe my first experience as pleasant, I did go back for more. Having not been familiar with Tabata prior to my first class, I wasn’t really sure what I was getting into, but my introduction came hard and fast.

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Tabata Training | Tabata Intervals | Tabata Protocol | Tabata Workout

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The Female Athlete Triad 13 Comments Thursday, June 20th, 2013 As a dietitian, I’ve worked with a variety of individuals (ranging from those with eating disorders to  neurological conditions) improve their health through nutrition and other lifestyle modifications.  Often times when I meet with clients, the desired goal is weight loss, but when it comes to women that can come at a cost.Whenever we talk about weight loss everyone has theories on what constitutes the “best” program.  For some people, that means doing a very low carbohydrate/ketogenic approach, for others that means focusing on that “old school” calories in vs calories out equation.  Whatever the method you use to get there, there is one thing we all need to consider.  Women are fragile.Now, before you start attacking that statement and showing me how many 200 lb snatches you can do, let me rephrase that statement.  Women’s hormones are fragile.  For this very reason I am extremely prudent when working with women who want to tinker with intermittent fasting, frequent metabolic conditioning greater than 20 minutes, very low carbohydrate diets, or other stressful lifestyle “hacks,” as some call it.There has been some discussion about this in the community and for that I am very grateful.  Just as we talk about certain foods or diets not fitting into a one-size-fits-all model, we absolutely need to take into consideration the differences between the female and male anatomy when it comes to handling stressors.Women’s health is my passion.  I am dedicated to having women understand how their bodies work and empowering them to take actions that help support their beautiful temple.  With that being said, I’d love to introduce a topic to this community that hasn’t really been discussed.Enter: The Female Athlete Triad.So what IS the Female Athlete Triad?The word triad signifies three, so it makes sense that this syndrome would include three different interrelated conditions.  These three problems include:Low energy availability/intake – this is with or without an eating disorder Menstrual disturbances – amenorrhea or irregular cycles Bone loss – osteoporosis/osteopenia *Please check out Figure 1 from the position paper by ACSM for a fantastic model showing the progression of the triad here.As I mentioned before, these conditions are interrelated.  If a female athlete is experiencing one of the conditions of the triad, the others should also be considered.An example of how these conditions flow together is as follows:Scenario:A female athlete is trying to maintain her lean body composition and struggles with an eating disorder.  She is not consuming adequate calories to meet the requirements of her sport and due to this calorie deficit she starts to lose her cycle.  She may go a few months, or even years, without having a period.  The stress from the low energy intake starts reprioritizing which hormones she makes and her sex hormones get the back seat.  She is now looking at a low estrogen state, even having a sex hormone panel similar to a post-menopausal woman. Since estrogen is important factor in bone health, the lack of estrogen prompts bone loss. One day during practice, she ends up fracturing her foot even though there was minimal impact to the area.Who is at risk?Any female is susceptible to the triad, but it is commonly seen in female athletes whose sports emphasize low body weight or leanness – think gymnasts, ballerinas, or endurance runners.  The female doesn’t have to be an athlete nor do they need to be in a sport that emphasizes leanness.  It could simply just be a woman who is  restricting her calorie intake.**As a side note: while it is not technically called the Female Athlete Triad for guys, energy deficits can also lead to problems with bone health and hormone disturbances for men too.  Low testosterone anyone?  It doesn’t matter who you are or what sport you play, there has to be balance.  Too few calories and too much exercise is a recipe for hormonal havoc.Problems associated with the triadLow nutrient intake:When we’re looking at a low energy intake, we also need to think of a likely low micronutrient (vitamin/mineral) intake.   The female is probably not getting adequate building blocks for proper bone formation in addition to having low estrogen.Do you think having a low bone density is a problem for a female athlete?  Most definitely.  Think about sports where the body is constantly “pounding the pavement” or participating in high impact sports.  You’re just “cruisin’ for a bruisin’” if your bones are weak.  And what about the fact that during your reproductive years your bones are building their potential?  You’re putting the breaks on a very important time for peak bone density.In fact, sometimes women have no idea that they are experiencing the female athlete triad until they present to the doctor with a broken bone.  It sounds crazy, but even signs and symptoms, such as a lack of a monthly period, become second thoughts to these women.  Sometimes they are even happy about not having to DEAL with a monthly cycle.  This is not okay.  Women are supposed to have monthly cycles during their reproductive years. Fertility is a sign of health – whether or not you want to get pregnant.

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The Female Athlete Triad – Robb Wolf

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You’re curious.You’ve heard how people are using intermittent fasting to lose massive amounts of fat, get shredded, and eat whatever they want.Learn what the science really says about intermittent fasting and weight loss.You like what you hear, but you know that anecdotes aren’t good evidence. You’re also skeptical after years of being told to eat small, frequent meals to control your appetite and blood sugar levels.Maybe you’re tired of eating so often, so you dig deeper.You notice more and more diet books that are based on or recommend intermittent fasting, like:The 8-Hour DietThe 5:2 DietThe Warrior DietMan 2.0The Fast DietThe Fast-5 DietYou see claims that intermittent fasting can help you “…watch the pounds disappear without watching what you eat!”1 Others say that intermittent fasting will help you lose more fat and less muscle during a diet.Yet you hesitate. You’re not sure which of these claims are backed by good science, and how many are magical thinking.That’s what you’re going to learn in this article. Here’s a quick primer on intermittent fasting before we begin.What is Intermittent Fasting?Intermittent fasting is a nutrient timing strategy where you don’t eat for a short period (~12-48 hours) followed by a shorter period where you’re allowed to eat (~8-24 hours).

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Will Intermittent Fasting Help You Lose Weight? – imprüvism

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Being physically fit and healthy is not something that can be achieved instantly. If your goal is to have a perfectly toned and sculpted body, you may need to undergo rigorous training and workout programs. You may already have heard of the Tabata training program, or know someone who is undergoing one. If so, you would know of its claims as one of the most effective weight loss and fitness programs ever developed.

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The Four Minute Workout – Is Tabata Training Effective? | Tabata …

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Heidenreich PA, Trogdon JG, Khavjou OA, Butler J, Dracup K, Ezekowitz MD, Finkelstein EA, Hong Y, Johnston SC, Khera A, Lloyd-Jones DM, Nelson SA, Nichol G, Orenstein D, Wilson PW, Woo YJ: Forecasting the future of cardiovascular disease in the United States: a policy statement from the American Heart Association. Circulation 2011, 123:933-944. PubMed Abstract | Publisher Full Text Cornier MA, Dabelea D, Hernandez TL, Lindstrom RC, Steig AJ, Stob NR, Van Pelt RE, Wang H, Eckel RH: The metabolic syndrome.

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Diabetology & Metabolic Syndrome | Full text | Resistance training …

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Metabolic Circuit Training Posted by Marc Megna May 26, 2013 Burn fat and get into peak condition with the most intense circuit everby Sean Hyson, C.S.C.S.Think of a metabolic circuit as interval training mixed with resistance training. That means you get the fat-burning and heart-busting benefits of intense cardio along with the muscle-building properties of a weight workout. It’s no wonder then that metabolic circuits have been a favorite of sports coaches for years and are now migrating into the workouts of general fitness seekers.

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Metabolic Circuit Training | Marc Megna

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Are There Less Extreme Versions of Tabata Training?Nausea. Light at the end of the tunnel. These are just some of the things that you might experience when you try the Tabata Training.

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Are There Less Extreme Versions of Tabata Training? | Tabata …

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EmailBy Live Well 360 Guest Blogger Brad ShepherdYou’re eating healthy, working out regularly, and you’re in a good relationship. Life is good. This means you should never feel stress again, right?

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Intermittent Fasting Equals Stress: Why It May Not Be Right For You …

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Why Tabata FailsBy Kate VidulichHigh intensity interval training (HIIT) has exploded onto the mainstream fitness scene, and is a prominent part of every intelligent person’s fat loss training program. With this increased exposure, it’s no wonder someone got a hold of the scientific research on interval training and spun it the wrong way.Thousands of trainees are using one particular type of interval training – without a clue what they’re really doing.Tabata Professor Izumi Tabata and friends in Japan created this 4-minute ultra intense protocol and tested it on his Olympic speed skating guinea pigs in 1996.Today’s version of Tabata in commercial gyms is far from the real deal. Tabata training requires “exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout.” That quote is from the study itself (1).It’s time to dispel the myths right now…Can the real Tabata protocol please stand up? (Rap on).Why Tabata FailsMistake #1: You’re NOT doing TabataHands up if you’ve read the study? If you’re not a science fan, it’s like alien language

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Why Tabata Fails | Turbulence Training Fat Loss – cbathletics

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Wayne Westcott Ph.D. C.S.C.S.Benefits of Sensible Strength TrainingDuring the past few years more and more studies have shown that sensible strength training produces many health and fitness benefits especially for older adults. Key researchers, such as Dr. William Evans and Dr

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Strength Training for Older Adults: Why and How – Restart Retirement

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