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Thursday, August 8, 2013

The World's Fastest Workout Video!!!

The 4-Minute Fat-Burning Miracle Workout

1 Timothy 4:8                    

For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

I have pinned a lot of the these workouts on pinterest.  I know some of you have heard of this and some of you think I am speaking a cool new language.  It rolls off the tongue smoothly and the word sounds cool.

Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.   I know what you're can that be effective?  Oh, that's easy, four minutes.... HA HA HA, I say. Try one and you will see.  When I first watched one of these, it reminded me of middle school PE exercises and I thought "this will be fun and easy and four minutes, oh yeah". Let me tell you, I was sucking wind, dizzy, breathing as loud as a bull, and laying on the floor.  See, if you aren't about to fall over, you didn't do it right.  So why would any human inflict this upon themselves? You will feel amazing and have lots of energy all day long.  I miss that feeling when I don't do it.  I do it first thing in the morning.  It raises your heart rate for up to 36 hours after the workout and keeps that metabolism revving all day! 

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.  They used this on Olympic Speed Skaters to increase their aerobic capacity.

Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.
In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems.

The Tabata Program

The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, pushups, rows, etc... Any exercise that works your large muscle groups is strongly recommended.

Tabata is great to get a quick workout in if you're short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results.

Some people just do it on their own with little tabata timers.  Personally, I like to do a video and have instructions out loud.  I need to follow along to keep myself going at a fast pace.  I will post my personal favorite video below.  Have fun!!!

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