Tabata - A Short Road to Fitness and Weight Loss


Tabata

It is 6:30 am, you have been jogging for 30 minutes and you still have 30 more to go. you start to get bored as the thoughts of the day's obligations start clouding your mind.

You wish you could just drop it and leave for work, but you have to continue, you have to maintain those cardio benefits.

Well you don't have to. there is a short answer to your quest, as short as 8 minutes.

That answer is Tabata, a type of HIIT (high intensity interval training)

The technique is really simple:

•Start with 2 minutes of warm up to get the blood flowing and your muscles and joints warmed up.

•Sprint for 20 seconds at your maximum effort.

•Jog for 10 seconds.

•Repeat 8 times in 4 minutes.

•Then cool down for 2 minutes.

That's it, 8 minutes total.

Now I can hear your skeptical remarks, you were conditioned to believe that more is always better, and when it comes to weight loss you definitely think that much, much more is better.

I know it seems like such a brief workout,but it is really challenging,I know some people who would rather jog leisurely for 2 hours than pushing themselves to their limit for 8 minutes.

but the advantages of HIIT are not just measured by the clock arms, according to some researchers. you still can

get all the benefits of cardio

•Improved cardiovascular function;studies show that HIIT can significantly reduce the risk of cardiovascular disease

•Aerobic benefits: can you believe that 2.5 hours(divided over many days of course) of HIIT can produce biochemical changes in the muscles equivalent to 10.5 hours of endurance training? well studies proved it.

•If you are a seasoned athlete, Tabata has another advantage for you. As you already know, exceeding your previous records gets harder over time. but it was found that HIIT can get you past that sticking point

•Metabolic benefits: it has always been believed that fat burning starts after 30 minutes of exercise, so you have to take it easy to be able to exceed those 30 minutes and complete the required duration. But the important factor in fat burning is not just the total amount of calories you burn during the workout, it is the elevated resting metabolic rate afterwards, a point that is very much in favor of HIIT which was shown to elevate metabolic rate and oxygen consumption for 24 hours after the workout.

•HIIT also significantly lowers insulin resistance.a big bonus for a nation with 30% living with diabetes.

•It also causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

And don't forget the time you save.

HIIT or Tabata however you name it is a good alternative to traditional endurance training.

Nasser D.
a health and fitness copywriter, with a medical degree, bodybuilding and fitness experience
http://www.fitbrawn.com.


More Resources

Burn 340 Calories a Day with Aerobic Exercise
Strengthen your heart and lungs and give your body a wonderful shape with Aerobics.Aerobic Exercise - Improve your fitness the right way.
Running in The Zone: A Personal Account
Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding.
Running for Success
Though it may not seem like it when we're drenched in sweat and our legs feel like lead, marathon running is as mental as physical. When we're exhausted, continuing consists of mind over matter.
Aerobic Cross Training for Weight Loss
Do you sometimes get bored with your aerobic exercise? Do You sometimesfeel like you're not getting the resultsyou should from your aerobic exercise?If so, then aerobic cross-training isfor you.Aerobic cross-training refers to usingtwo to three different types of aerobicexercise during an exercise session.
Better Cardio Workouts
The Cardio KingChange it upOne of the most important aspects to a cardio workout is changing it. Most people get bored with exercise simply because they pop these DVD's in and do the same thing everyday.
Walking for Your Health
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:* reduce high cholesterol and improve blood lipid profile* reduce body fat* enhance mental well being* increase bone density, hence helping to prevent osteoporosis* reduce the risk of cancer of the colon* reduce the risk of non insulin dependant diabetes* help to control body weight* help osteoarthritis* help flexibility and co-ordination hence reducing the risk of fallsAlthough walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn't burn lots of calories and only bring small increase in metabolism.
Spinning Exercise
Spinning exercise or studio cycling is not only popular these days it's an excellent form of fitness. It helps strengthen your heart, tone your glutes, calves, thighs in addition to being a great exercise to slim legs.
Too Much Water Can Kill
Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.
Heart Matters
Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest.
Cardios Effect on Overall Health
When most people hear the word "Cardio", their mind automatically pictures jogging, or threadmills, or stationnary bikes. Yes, those are some forms of cardio.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
5 Tips for Starting Runners
So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.
Aerobic Training
How to start your aerobic training program:Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself.
Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level".
Benefits of Aerobic Exercise
The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles.
Guidant Corporation Recalls Heart Defibrillators
A worldwide recall was announced by Guidant Corporation for nearly 50,000 of their heart defibrillators due to potential malfunctions in these devices.Although the U.
Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes.
3 Keys To Finding Your Natural Running Stride
When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today.
Stay in Shape - Cycling Workouts For the Winter Months
It's that time of year. The time when you decide it's fine to ride in 12 degree weather.
Playing Your Cardio Right
To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes.

More Aerobics/Cardio Information:

Related Articles

Run for Your Life
Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault.
Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes.
The Fitness Cardio Secret That Propels Lance Armstrong
What is Lance Armstrong doing that you can do to improve your results?Most people exercise to lose weight, focusing solely on that one single goal. Butwait, it is not only about looking aesthetically pleasing, getting in those tight jeans,or losing ten pounds.
Stay in Shape - Cycling Workouts For the Winter Months
It's that time of year. The time when you decide it's fine to ride in 12 degree weather.
Too Much Water Can Kill
Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.
Treadmill Workout Ideas That Make Fitness Fun
Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine.
Running Tips
It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline.
How To Start a Running Program
Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat.
The Best Cardio Workouts
The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.
What Should Runners Think About?
What do you think about when you are running? Does it make a difference? Research suggests it definitely can.A survey into what runners think about when competing identified four categories.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
Elliptical Workouts
Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross trainers can be intimidating at first glance but once you get familiar with them you will find them easy to use and a fun part of your routine.
Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?
Nike Free does not think so; and neither should you. Read on to find out why this concerns every one of us, our health and a good deal of wasted money.
Heart Matters
Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest.
Cardio-Boxing for Super Fitness
The major benefits of cardio-boxing include:• Increased Stamina• Increased Strength• Increased Speed • Increased CoordinationCardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of:• Adjusted heart rate work • Actual boxing techniquesThe usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exerciseaccording to the U.S.
Winter Running: Survival Tips For Your Feet
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in.
Integrated Training for Improved Cycling Performance - Part 2
The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.
Better Cardio Workouts
The Cardio KingChange it upOne of the most important aspects to a cardio workout is changing it. Most people get bored with exercise simply because they pop these DVD's in and do the same thing everyday.
Aerobic Training
How to start your aerobic training program:Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself.