Tabata Training Proves Effective
Tabata training -- a protocol in which
20 seconds of high-intensity activity are followed by 10 seconds of
rest, with that cycle repeating for 4 minutes -- could be considered
one of the earlier versions of high-intensity interval training (HIIT).
Researchers from Auburn University in Montgomery, Alabama, recently
looked at Tabata training to determine its effectiveness.
Led by Michele Olson, PhD, FACSM,
professor of exercise science at the university, the small study
involved 15 individuals (12 women, 3 men) whose caloric expenditure
was measured before, during and 30 minutes after a Tabata workout.
Results showed that participants burned 13.5 calories per minute.
Olson also discovered that at the 30-minute mark, each individual's
metabolic rate was double what it had been before the workout.
"This particular style of interval
training has profound effects even on short-term, postexercise
metabolism," Olson explained. "It would take five times the
amount of typical cardio exercise, like a 20-minute brisk walk, toed
the same number of calories that [are burned in] a 4-minute Tabata."
Want to introduce Tabata to your
clients? Here are Olson's tips for a safe and successful
- Be sure everyone is sufficiently
- Use exercises or equipment that
rely on large muscle groups; examples include jump squats or a
- Use modifications like body weight
squats or treadmill walking at a brisk pace for less fit
- For new participants, start with
four or six rounds, working up to the full eight.
The research was presented at the
60th annual conference of the American College of Sports Medicine
and the forth annual World Conference on Exercise. An abstract
was published in Medicine Science in Sports and Exercise (2013; 45
ref: IDEA Fitness
Journal, Sept. 2013
I thought I'd throw another
non-standard exercise into the newsletter this month... just
because I thought it was cool, and because we really feel
the effort when we incorporate them into our workout
circuits! This one combines a push and pull,
simultaneously to work both your triceps, chest, back, and
biceps at the same time.
It's not always easy to find
a way to line up a pair of dip bars parallel with a chinup
bar...but if you can, I recommend giving this exercise a
shot. You'll want to give about 2 feet of space
between the chinup bar and the dip bars underneath for a
To perform the exercise:
step up and grab the dip bars with your left hand, and your
chinup bar with your right hand. Push up and pull up
at the same time for desired reps. Once you completed
one side, turn around in the other direction so that you can
do the other side. Feel the burn!
Sandbag Exercise of the Month!
Russian twist is a core burner if
done properly. Whether you use a sandbag, medicine ball,
dumbbell, weight plate, kettlebell... whatever... you can
really get a good workout for your sides and stomach, as well
as some shoulders.
Target: abs, sides,
shoulders (rectus abdominis, obliques, deltoids)
Description: Start in
a seated position with the sandbag to one side. Lean
back slightly to engage your abs and lift the bag up with both
hands. Try to keep your elbows locked as straight as
possible as you bring the bag to the other side and then back
again. Repeat for desired repetitions.
I figured that I'd take a moment
to talk about a new team competition that I was just recruited
for... Get Active! Personally, I'm all for any type of
motivation that helps people get up and moving. Team
based competitions, or really anything that pairs you up with
friends for exercise, can be powerful motivators that make you
want to keep going and not let people down... including
"Get fit and
healthy with your colleagues! Connect through our online
social network for fitness, health, and wellness. Get
Active is a way for you to meet your healthy goals in a fun,
easy, and approachable way. Join your colleagues in team
challenges, track your progress towards your goals, share tips
and encouragement with your supporters, and ask others to join
you as you create better habits.
Get Active! allows colleagues
at a corporation to form teams and compete for prizes based
upon fitness activities. It allows you to enter any of 3
competitions: weight loss, steps per week, and hours of
exercise. The Get Active! program is provided by the
Aetna health and powered by Shape Up.
It's Go Time!
So how was your September? Mine was
awesome! We had absolutely outstanding weather for both
the MS Bike to the Bay as well as the Delaware Mud Run the
following day! What a great way to finish up my events
for the year!
Unfortunately, I didn't complete ALL of my
goals for the year
L. I really wanted to
participate in my first mini-triathlon this summer.
However, after training and completing the Tough Mudder, and
thinking that I was in pretty decent shape, I was quickly
humbled when I realized how much stamina that swimming
required that I had not specifically trained for! I went
out to swim laps in my pool, and quickly realized that I had a
lot more training to do when I ran out of gas pretty quickly
and got out of the pool with my tail between my legs!
Alas, without enough time to get to where I needed to be, I
was forced to reassess my priorities and move the triathlon to
my 2014 list of goals.
I'm ok with that.
Preparation is key for performance in any competition and I
certainly plan to prepare appropriately for all of my 2014
events! On my wish list currently is another Tough
Mudder, a Spartan Race, MS Bike to the Bay, Delaware Mud Run,
and Dewey Beach Triathlon. PREPARE - PERFORM - PREVAIL!
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a backbone, not a wishbone”
youtube of the month -->
Rocky IV Training Clip
school Rocky training never gets old!