Weightloss and Wellness

Tag: High-intensity interval training

  • Tabata Workouts, How Effective Are They?

    Tabata Workouts – A Fast, Effective Fitness Routine.

    Tabata Workouts
    Luke Chesser

    Among the multitude of new exercise routines available to people, there are a few that stand above the rest as innovative and effective.

    CrossFit was one of the first in a crop of brand new workouts. It took the fitness world by surprise and created an entirely new niche.

    Additionally, as time has marched on, more people have been asking for workouts that challenge and excite them. This demand grew, and high intensity interval training (HIIT) was developed. Tabata is an HIIT variation.

    Tabata History

    Scientist Izumi Tabata and a group of his peers studied two groups of athletes. Then he documented their aerobic and anaerobic progress over a fixed period of time. After observing the differences between one group performing at moderate levels of intensity, and another group performing at high intensity intervals.They discovered that second group was already performing quite a bit better after only 6 weeks. Tabata used the findings of this study to develop his workout routines.

    How Tabata Works

    Today, Tabata is one of the most popular workouts in the high intensity interval training category.

    It uses eight rounds of high intensity sets in a timed interval of 20 seconds on, 10 seconds off, to achieve fast and pleasing results. Tabata also requires you do one exercise routine and go as hard as you can for 4 minutes. This is far more challenging than it sounds and that intensity will take you out of the game for a bit afterwards. In fact, after  a  4 minute Tabata session, you will be completely exhausted. Hence, if you are not, then you didn’t do it hard enough.

    Benefits of Practicing Tabata

    Also one of the biggest benefits of  Tabata workouts, is that you don’t need to dedicate a lot of time to get your fitness in a day.

    Since the workout only take a total of 4 minutes, you have your entire day ahead of you. Hence, keep things interesting, switch things up and have something different to focus on each day.  Also, do a Tabata workout along with a short normal intensity workout to achieve extreme results.

    Try one of the many Tabata Workouts today!

    Download this Free HIIT Report:

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    Tabata Workout
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  • Does Weight Training Burn Fat?

    Does Weight Training Burn Fat? – If So, How Does it Work.

    Does Weight Training Help You Burn Fat
    Alora Griffiths

    People looking to lose weight think they need to eat much less and move much more. In order to do this, many people start crash diets and cut out vital nutrients from their diets. They also start doing tons of cardio. They soon discover that they’re not losing pounds as quickly as they had hoped.

    Is cardio good for burning fat?

    Yes, cardio can burn fat and help you to lose weight, but running endlessly on a treadmill at the same speed isn’t the most efficient way to make the most of your time and energy. With regular cardio, you will start seeing changes, but weight training can help to maximise the efficiency of your workouts.

    How does weight training help burn fat?

    The great thing about weight training is that you can burn calories long after you’ve finished your workout. With cardio, once you step out of the gym or return from your run, you won’t be burning calories any longer. With weight training, you can burn more calories for up to 48 hours after you’ve finished exercising. This is great news for people who don’t enjoy going to the gym.

    Another way weight training helps you to burn fat is by helping to build muscle. When your body builds muscle, it turns the excess fat you have into muscle instead. Even if you don’t see a change on the scale, you’ll definitely see a change in your shape and size. Fat takes up a lot more space than muscle does, so you’ll weigh the same but you will look and feel smaller.

    Doesn’t weight training make you really big?

    People who want to lose weight, particularly women, shy away from any type of weight training. They believe it will make them bigger. Even though they will build muscle rather than fat, the idea of getting bigger really puts them off. It’s important to note that you would have to lift very heavy weights for long periods of time in order to build any real amount of muscle mass. Hence, the danger of getting ‘too large’ building muscle is very unlikely.

    What’s the best way to burn fat?

    The best way to burn fat when in the gym is to combined HIIT (high intensity interval training) cardio with weight training. This will ensure that you get the most out of your time in the gym and burn the maximum amount of excess fat possible.

    Finally, Does Weight Training Help Burn Fat is best answered by the type of workout you do. All types do, but HIIT doesit  best.

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  • High Intensity Interval Training – (HIIT)

    High Intensity Interval Training.

    High Intensity Interval Training
    Marco Sartori

    High Intensity Interval Training or HIIT alternates short periods of intense cardiovascular exercise with less intense anaerobic exercises recovery cycles until the point of exhaustion.

    Results are impressive, and have converted HIIT into one of the most popular forms of physical training. Very popular with gym-goers and health enthusiasts all over the globe.
    HIIT’s popularity comes from the fact that sessions are over much shorter than most workouts. Add the fact that the number of calories burned in minutes would require hours of cardio workouts.
    An example would be to alternate walking and sprinting every 30 seconds. Then repeat the process for a number of rounds.
    Some people will sprint for 30 seconds and stand still the next 30 seconds to catch their breath.

    But does HIIT have to be running-based all of the time?  Absolutely not. Here are some non-running-based examples of HIIT you could try.

    Swimming

    Swimming can actually be adapted to give you a very effective HIIT-based workout indeed. People often think of swimming as a low-impact endurance-based form of cardiovascular exercise, and while this is true, it can always be adapted to meet your HIIT needs. Swimming is great for the body because it helps to tone the muscles as it is resistance-based. This is due to the fact that you are fighting the water when you swim, so resistance is coming from the water. To perform a simple HIIT workout while swimming, simply perform some basic low-intensity swimming strokes that you’re comfortable with for around 30 seconds. Next, switch to a higher gear and swim as quickly and as intensely as you possibly can for the next 30 seconds. Repeat this process for around 8 – 10 rounds, making sure to really push yourself during the high intensity part of the exercise.

    Cycling

    Cycling is another form of cardiovascular exercise that is hugely beneficial, and highly underrated. When we cycle, we burn calories and helping to increase our endurance. We are also toning the muscles, especially those in our legs as we pedal. Head out on your bike somewhere relatively flat and quiet, where you can pick up speed and maintain it consistent. Then, simply cycle slowly and carefully for 30 seconds, and then accelerate as quickly as you can, for the next 30 seconds. Repeat this for another 8 – 10 rounds

    High Intensity Interval Training is a modern solution in the fast paced world of today.

    High-intensity interval trainingDOWNLOAD THIS FREE 20 PAGE REPORT

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