The 4 minute workout, also known as Tabata Intervals, is an interval training program which involves performing a movement at a high intensity level for 20 seconds, followed by a 10 second break.
You repeat this cycle 7 times, or 8 total times.
This adds up to 4 minutes...
and it may be the most brutal 4 minutes of your life! Landmark Tabata Study A study conducted by Japanese researcher Izumi Tabata, Ph.
D.
, found that athletes who used the Tabata protocol for 6 weeks increased their ability to consume more oxygen (maximum aerobic capacity) by 14%.
It also improved anaerobic capacity, or the duration at which you're able sprint at full speed, by 28%.
This study was compared with a study where athletes ran for 60 minutes at 70% of their aerobic capacity.
The second study showed a 9.
5% increase in aerobic capacity, and no improvement in anaerobic capacity.
What does this mean for me? The Tabata study began a series of other studies looking into interval training for fat loss.
Canadian researcher Angelo Tremblay, Ph.
D divided 27 inactive, healthy, non-obese adults into two groups:
However, the High Intensity Training group lose more subcutaneous fat, based on skinfold measurements.
In fact, they lost 9 times more fat then the endurance group! 4 Minute Workout vs.
Bodyweight Circuits The keyword here is high intensity training.
It's all about getting your heart rate up.
My workouts are focused more on bodyweight circuits rather than intervals.
Why? First of all, intervals interfere with strength training.
It is not just about fat loss.
It's about building lean muscle mass and strengthening your bones.
These are crucial aspects to overall health.
If the goal was pure and simple fat loss, then we'd tell you to take diet pills.
But the goal is healthy fat loss, and to develop an active lifestyle.
So, we're going to choose the safest route to achieving your goals.
Especially for beginners, a high intensity protocol such as Tabata poses an injury risk.
It is very difficult to develop a balanced, full body program using the Tabata protocol.
Some people need to monitor their heart rate, especially those with heart problems.
For these individuals, any sort of interval training is a no-no.
However, with bodyweight circuits, they can manage their fatigue much better, and stop when they need to stop to take a breath.
Take Home Message I love interval training.
But I've been training for a while.
So the take home message is this: Start with basic bodyweight circuis.
Then, when you're more advanced, you can add into the intervals to your workouts.
You repeat this cycle 7 times, or 8 total times.
This adds up to 4 minutes...
and it may be the most brutal 4 minutes of your life! Landmark Tabata Study A study conducted by Japanese researcher Izumi Tabata, Ph.
D.
, found that athletes who used the Tabata protocol for 6 weeks increased their ability to consume more oxygen (maximum aerobic capacity) by 14%.
It also improved anaerobic capacity, or the duration at which you're able sprint at full speed, by 28%.
This study was compared with a study where athletes ran for 60 minutes at 70% of their aerobic capacity.
The second study showed a 9.
5% increase in aerobic capacity, and no improvement in anaerobic capacity.
What does this mean for me? The Tabata study began a series of other studies looking into interval training for fat loss.
Canadian researcher Angelo Tremblay, Ph.
D divided 27 inactive, healthy, non-obese adults into two groups:
- Group 1: 20 Week Endurance Training, 30-45 minutes of Cycling at 60% heart rate, 4-5 times per week
- Group 2: 15 Week Interval Training, Various intervals from 15 to 90 second intervals.
Rest periods focused on returning heart rate down to 120-130 beats per minute.
However, the High Intensity Training group lose more subcutaneous fat, based on skinfold measurements.
In fact, they lost 9 times more fat then the endurance group! 4 Minute Workout vs.
Bodyweight Circuits The keyword here is high intensity training.
It's all about getting your heart rate up.
My workouts are focused more on bodyweight circuits rather than intervals.
Why? First of all, intervals interfere with strength training.
It is not just about fat loss.
It's about building lean muscle mass and strengthening your bones.
These are crucial aspects to overall health.
If the goal was pure and simple fat loss, then we'd tell you to take diet pills.
But the goal is healthy fat loss, and to develop an active lifestyle.
So, we're going to choose the safest route to achieving your goals.
Especially for beginners, a high intensity protocol such as Tabata poses an injury risk.
It is very difficult to develop a balanced, full body program using the Tabata protocol.
Some people need to monitor their heart rate, especially those with heart problems.
For these individuals, any sort of interval training is a no-no.
However, with bodyweight circuits, they can manage their fatigue much better, and stop when they need to stop to take a breath.
Take Home Message I love interval training.
But I've been training for a while.
So the take home message is this: Start with basic bodyweight circuis.
Then, when you're more advanced, you can add into the intervals to your workouts.
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