An incredible 96% of all weight loss attempts fail
•
Over 70% of Americans are now overweight
•
Almost 25% of us are now "clinically obese"
•
And we gain back a heart- breaking 95% of the pounds we lose!
Do you find all of this as shocking – and as unacceptable – as we do? If so, we have A Time-Tested Way To Virtually Guarantee Your Weight Loss Success...
Fitness Trends: The Tabata Protocol
Benefits:
The
Tabata training protocol allows for a very short, yet highly effective
workout.
This routine is great
for
very well conditioned athletes, as well as everyday fitness seekers.
Studies show the Tabata protocol enhances aerobic conditioning by 14%
and anaerobic fitness by 28% in subjects that are ALREADY in peak
condition
Proper Tabata training enhanced weight loss through increased metabolic
calorie expenditure as measured through Post-Exercise Oxygen Consumption (EPOC)
This routine is perfect for when time for exercise is limited.
History:
Tabatas are named after a Japanese
scientist, Izumi Tabata. He and his colleagues at the National Institute of
Fitness and Sports in Tokyo, Japan compared the effects of
moderate-intensity endurance and
high-intensity
interval training (HIIT)on
VO2max (maximal oxygen uptake) and anaerobic capacity (the ability to train
above threshold; maximal exertion like an all out sprint).
Moderate-intensity workouts were for one hour, compared to only 4 minutes
per workout for the high intensity Tabata group. Subjects trained 5 days
per week for 6 weeks.
The moderate-intensity
endurance training program produced a significant increase in VO2 max by
about 10%, but had no effect on anaerobic capacity.
The high-intensity
interval training Tabata program improved VO2max by 14% while anaerobic
capacity increased by 28%! (1996
research study published in the journal –
Medicine & Science in Sports & Exercise)
Dr. Tabata concludes
that the rate of increase in VO2max is
one
of the highest ever reported in exercise science.
According to the
researchers, a 4-minute training program of very hard 20-second repeats may
be optimal with respect to improving both the aerobic and the anaerobic
energy release program.
The
high-intensity interval training (Tabata group) caused a
higher
total body metabolismthan
the 60 minutes of endurance training resulting insignificantly
more calories “burned”during
the 24-hour period post exercise.
The Protocol:
8 Sets of the Following: 20
seconds of intense work, followed by 10 seconds of rest. Total of 4
minutes. It's very important that viewers warm up thoroughly (10 - 15
minutes) BEFORE the following the intense Tabata protocol.
How to
use Tabatas:
A "true" Tabata, as intended
by Dr. Tabata, is a cardiovascular based activity and extremely intense.
Literally highly conditioned athletes struggle to get through the last 3
sets in an 8-set Tabata workout. The true Tabata protocol should be used
only a few times per week, for example, a single 8-round Tabata on a
stationary bike on Monday, Wednesday and Friday. Any more than that, the
athlete will become excessively fatigued and unable to recover.
Although designed for top
level athletes, the Tabata has been modified and adapted to many different
exercises (including strength training) and is a very HOT fitness trend
in 2011. We regularly have clients performing Tabata squats, Tabata
pushups, Tabata burpees, Tabata kettlebell swings, etc. The list is
virtually unlimited. The modified Tabata (because it's not as intense as
the original Tabata) can be performed 2 - 3 times in a single workout, and
repeated 2 - 3 times per week.
