Christmas training advent calender: 9th Dec 2011, Day 8

Hi all, well your still here wanting more…..and boy to we love that commitment from our clients and readers.

Today let me introduce you to the wonderfully world of Tabata intervals.

Tabata interval training is one of the most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects.

Lose Fat, Get Fit in four minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness.

This type of training is very versatile, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.

The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.

If you are going to try it I would recommend going light the first time round otherwise you may be begging people around you to help you off the floor.

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, then rest for 10 seconds, then go hell for leather for another 20 seconds and so on….

Warm up: 5 – 10 minutes, taking it easy  (run, skip, stair climb come on you know what to do to get warm!!)

Pre-stretch: give your quads, hamstring, chest, triceps and calves a good old going over.

Main session:

Tabata pullups
Run 1 mile
Tabata pushups
Run 1 mile
Tabata situps
Run 1 mile
Tabata squats
Run 1 mile

Ok how are you feeling….i know i’m pretty cooked..GOOD JOB!!

Time to cool down, stretch and get some much needed post-workout nutrition.

Boring disclaimer part.

Here at 180 Degrees we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)