10 best fat-blasting exercises | Ghanamma.com

March 7, 2013
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Interval trainingInterval training, whether you do it on a bike, on a rowing machine or through running, is one of the best fat-blasting exercises. When you do interval training sessions both your adrenaline and growth hormone levels increase. These hormones help to burn fat and they also suppress your appetite, which is good news if you want to lose weight.The plankAs well as firming up your core, the plank will help you to lose weight because it requires your body to use up calories. To make this exercise harder push your body up from the plank position and support your weight using one hand, before bringing up your other hand and supporting your weight with that too.  Once you are in this position return to the plank before repeating.Kettle bellsKettle bells have been around for hundreds of years and it’s easy to see why. Not only are they excellent at toning up flabby areas, the aerobic nature of common kettle bell exercises helps you to burn fat because these exercises increase your heart rate.

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What is Tabata? | Tabata Training Method

December 30, 2012
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What is Tabata?Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata of the Ritsumeikan University’s Sports, Health and Science Department. He was formerly a researcher of the National Institute for Health and Nutrition in Japan. This training regimen, consists of twenty (20) seconds of ultra intensive exercises, and ten (10) seconds of rest

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Research Review: Tabata Revisited and the Reality of Core Training …

October 27, 2012
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Chris Beardsley is a co-founder of Strength and Conditioning Research, a monthly publication that summarizes the latest fitness research for strength and sports coaches, personal trainers, and athletes. The views expressed herein are his and are based on the studies in the publication.The fitness industry can be a confusing place, with many experts providing conflicting opinions. Scientific research is our best shot at providing objective and effective approaches to fitness. Studies likes these are essential reading for all strength and sports coaches, personal trainers, and dedicated athletes.Strength and Conditioning Research is a monthly review service that covers new and interesting scientific studies on fitness topics. The studies included help answer difficult questions about optimal fitness, training, and body transformation.Here are the summarized results of three recent studies that were covered in the review along with what these results mean for you.Strength Training Improves Endurance Cycling PerformanceRecently, a group of researchers led by Ernst Hansen from Norway found that strength training improves the 5-minute time-trial performance at the end of a long ride in national-standard competitive cyclists .What did the researchers do?Several studies have recently confirmed that strength training can be included in endurance-training programs without causing any interference to endurance sports performance in untrained and recreationally trained individuals. However, these researchers wanted to see whether strength training could benefit the endurance performance of national-level cyclists.To study this, the researchers recruited 20 Norwegian national-level cyclists who had not performed any strength training in the previous six months. The subjects were divided into two groups: a strength-training group and a control group

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Research Review: Tabata Revisited and the Reality of Core Training …

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8 Benefits of High-Intensity Interval Training (HIIT) – Shape

February 9, 2012
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High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout.

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Understanding Interval Training | Conquer Being Fat

December 19, 2011
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Interval training is often a type of discontinuous physical education that entails a series of low- to high-intensity exercising workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, when the recovery periods could involve either complete rest or activity of reduce intensity.Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, and so on.), and is prominent in lots of sports’ training. It is a technique particularly employed by runners, but athletes from various backgrounds have been known to utilize this type of training.Continue reading for a great starter guide to interval training

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TABATA method – Crossfit – SPARTAN RACE™ Blog

January 28, 2011
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by Jessica MurdenOne of the most well-known exercises in CrossFit is known as Tabata.  The Tabata method of training is based on high intensity interval training.  Developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan, the Tabata training method has become one of the most integrated and performed regiments in CrossFit.What is Tabata?Tabata is a type of training in which each assigned exercise is performed, for the max amount of reps, for 20 seconds, followed by a 10 second rest.  It is then repeated seven more times for a total of 8 intervals.  The total exercise takes 4 minutes.  The score is the least number of reps out of the eight performed intervals.What is V02 Max?V02 Max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise.” The point at which oxygen consumption begins to plateau defines the VO2 max or an individual’s maximum aerobic capacity.  A person’s V02 Max is one of the best indicators of cardio endurance and aerobic fitness.  Therefore, increasing the body’s oxygen uptake will increase athletic performance.How can this be done?  TABATA!A typical TABATA workout may consist of, but is not limited to:SquatsPush-upsSit-upsPull-upsBurpeesEach exercise is performed for 8 rounds, 20 seconds on, 10 seconds off.  Your score is the least amount of reps for each exercise performed.

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Spartan Race – TABATA method – Crossfit – SPARTAN RACE™ Blog

January 28, 2011
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by Jessica MurdenOne of the most well-known exercises in CrossFit is known as Tabata.  The Tabata method of training is based on high intensity interval training.  Developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan, the Tabata training method has become one of the most integrated and performed regiments in CrossFit.What is Tabata?Tabata is a type of training in which each assigned exercise is performed, for the max amount of reps, for 20 seconds, followed by a 10 second rest.  It is then repeated seven more times for a total of 8 intervals.  The total exercise takes 4 minutes.  The score is the least number of reps out of the eight performed intervals.What is V02 Max?V02 Max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise.” The point at which oxygen consumption begins to plateau defines the VO2 max or an individual’s maximum aerobic capacity.  A person’s V02 Max is one of the best indicators of cardio endurance and aerobic fitness.  Therefore, increasing the body’s oxygen uptake will increase athletic performance.How can this be done?  TABATA!A typical TABATA workout may consist of, but is not limited to:SquatsPush-upsSit-upsPull-upsBurpeesEach exercise is performed for 8 rounds, 20 seconds on, 10 seconds off.  Your score is the least amount of reps for each exercise performed.

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Spartan Race – TABATA method – Crossfit – SPARTAN RACE™ Blog

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