Wednesday, January 29, 2014 I’m taking a pass on this one. My elliptical is unavailable right now, and that’s the only cardio that I do that I can really go “all out” on. I’m still coughing from a bad cold 2 months ago, and physically I’m just not ready for that kind of workout.
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Tabata Training is a High Intensity Interval Training Workout that lasts four minutes and consists of several different exercises, 20 seconds on, 10 seconds off (rest periods after each exercise.) There are many forms of full workouts, exercises to incorporate, and each workout can be designed to give you a different result, depending on what goals you are working towards. Tabata Training is great for calorie burning, muscle endurance, agility & speed progress, and lean muscle development. Technically, you should stick with the four minute workout in these specific 20 second on, 10 second off “zones,” however, if you are a first-time “Tabata-er,” or a deconditioned individual, you may choose to change this based on your current fitness level.Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate intensity training and HIIT. The study evaluated two groups of speed-skating athletes. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a total of six weeks.
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On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time squatting and more time chatting up the hot girl in the squat rack. Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program.
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Welcome to the first episode of ‘Workout with ME’, hosted by fitness model, and resident writer for muscleandfitness.com, Mehmet Edip. During each episode he will be looking at ways on how to get you bigger, leaner stronger, and faster. For a great majority of those who hit the gym on a daily basis, the goal of getting shredded and jacked all at the same time is a common one. But how do you best accomplish this body building and sculpting goal? One of your best, and safest bets is to go with HIIT (High Intensity Interval Training) or TABATA Training.Today’s episode looks at how to use cardio to torch fat and get lean while still looking jacked. Not only will it help create the ultimate shredded physique, but it will also reduce the amount of time spent on cardio – freeing you up with more time to hit the weights.
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Hi and happy Tuesday!I am terrible about working out at home. I can probably count the number of times on one hand that I’ve performed circuit/strength workouts at home. I either need to be out on a run, in the gym or in the yoga studio to get into workout zone. I was busy with various projects on Sunday and unable to get out of the house for a workout. I had plans to see the new Hunger Games movie with friends and time was running out
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“How I Cut My Cardio Training Down to Fraction of the Time and Burned MORE Fat with Self Defense Training.” Tabata Training for Self Defense by Damian Ross High-intensity interval training ;(HIIT), also called ;High-Intensity Intermittent Exercise …http://bit.ly/19J5ZN5
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The Self Defense Company's Combatives Blog: Tabata Training for …
“How I Cut My Cardio Training Down to Fraction of the Time and Burned MORE Fat with Self Defense Training.” Tabata Training for Self Defense by Damian Ross High-intensity interval training ;(HIIT), also called ;High-Intensity Intermittent Exercise …http://bit.ly/19J5ZN5
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Tabata Training for Self Defense – Self Defense Company Blog
Tabata ThisTabata ThatTabata HereTabata ThereTabata EverywhereFrom Tony Gentilcore“Tabata Training” Has Become THE Thing of the Minute…..Classess, workouts, even certificationsSo what is Tabata?The generally accepted definition: “Eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.” That means all out for 20 seconds, rest and go at it again for four minutes straight.That’s REALLY hard.But it’s not magic, it’s just interval training.Think about it….Why eight and not nine rounds? Or 16 or 100?Why are people doing 30 minute Tabata classes when the study was 4 minutes of intervals?Cause you Got This Sh@t Wrong Broseph.Enter Izumi Tabata, he did this study: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. (1996) 28(10):1327-30.“this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.” – Tabata et.alSo everybody was all like,“We can get fit in only 8 minutes and all we have to do is these intervals for 20 seconds on, 10 seconds off?”And the fitness industry was all like…“HELL YEAH!”Except they left this part out:You need to work at 170% of Vo2 Max for the 8 intervals.170% of Vo2 MaxI’m gonna make a guess:You’ve NEVER been close to that number for this amount of time and quite possibly NEVER at all.They used a stationary bike in the study for that reason……once things get REALLY hairy and you’re form starts to fall into sh@t realm you can continue to pedal your azz off and not get jacked-up.You ain’t doing that with pushups, jumping jacks, burpees, or whatever….Ohhh, and they used ELITE level (national level, Olympic hopeful) speed skaters.Stole this pic from Reuters.comSo I’m guessing they had some training in being totally fucking miserable uncomfortable while maintaining power output (they train they’re whole lives for it) and some pretty strong legs, considering you skate……..on the legs.Here’s What You Need To Know:There’s no magic in 8 rounds of 20 seconds on 10 seconds off.That’s jut the protocol that resulted in the best outcomes in the study (for the group studied), and they used 8 rounds because they athletes (subjects) physically couldn’t continue to produce 170% of Vo2 Max for any more intervals consistently.“Tabata” It’s really just incredibly hard interval training…which is fine, and probably good for you in small doses if you’re in really good shape already.If not, an all out 2:1 work to rest ratio of all out exertion probably isn’t the best protocol for two reasons:Those of you that are intermediates will break technique and then break down when the massive fatigue sets in.
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The Tabata Myth: It's Just Interval Training, Not Magic | Roy …
I have one “New York minute” to publish this post as I have to jet to the airport — NYC, here we come! I didn’t want you to think I’ve completely forgotten about Workout Wednesdays, though, as I skipped last week’s WW post – sorry!Since I am going to be traveling for five days – without access to a gym or equipment – I created a quick workout to pack along with my boots, scarves… and raincoat. With ALL the walking that I know we’ll be doing, fitting in workouts is not a priority during this jam-packed vacation (oh, and the fact that there are 4 stitches in my thumb).That said, I like to be prepared to maintain my healthy lifestyle while I’m away from home, which includes packing homemade trail mix, sports bras, and a Tabata travel workout or two.What You’ll Needtimer — I use this Tabata Timer app on my phone Exercisesup/down planks (alternate arms) v-ups Notesto really feel the burn with plie squats, you can do plie jump squats Like Tabata training?Booty Burner Tabata Workout 20-minute Tabata Jump Rope Workout 20-minute Tabata Kettlebell Workout * * *What are your strategies for maintaining a healthy lifestyle while traveling or on vacation?Tagged as: 20-Minute Tabata Travel Workout, no-equipment workout, Tabata Training, Travel Workouts, Workout Wednesday
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Back to School Boot Camp: Four-Minute Tabata Training [CC’s ShapeU]September 24, 2013 6:00 pm Posted in Fitness missfitnic g+ page By MissfitnicWith the official end of summer – and all the fond, tan memories it sucked away with it – we find our semesters in full swing. We’re busier than ever, and we’re dealing with the realization that it’s unnervingly early to be living for the weekends already – is it friday yet? That being said, our final installment of the Back to School Boot Camp Video Series has just what we need for an awesome workout in no time at all! Yes, to the tune of four minutes long, it’s tabata time.If you’ve been keeping up with ShapeU, you’re no stranger to tabata training!
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