SEPTEMBER’S“Get Fit Challenge”

EXPLOSIVE WORKOUTTo help you get past

that plateau

Using the Tabata Method

• Tabata is the name of a Japanese researcher who discovered an interesting way for athletes to get through their workouts quickly. Interestingly, it also worked for people who want to lose fat quickly.

• This training method is very simple. What is it? Take one exercise, whether it's lifting a weight, peddling a stationary bike, or running down the street, and perform it in the following manner:

Simple and Effective

1) Do the activity for twenty seconds.2) Rest for ten seconds.3) Repeat seven more times! That's it! You're done in four minutes! Eight sets of as many reps as you can

get in, with a brief ten-second rest period—simple and effective!

The “Thruster”

• If you decide to use weights for your Tabata exercise, they recommend the "thruster."

• Take two dumbbells and hold them at shoulder height. Squat down, keeping the dumbbells on the shoulders. As you rise up, press the dumbbells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the dumbbells overhead.

Using proper form is crucial

Step 1 Step 2 Step 3

If you don’t want to use weights for the Tabata Method, you can use any form below

SprintingRiding the stationary bike

Elliptical TrainerTreadmillPush ups

Jumping jacksJump rope

Tabata Tips

• You need to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock seems to help with the focus.

• For general fat-loss purposes, they recommend you use the Tabata Method 4 times a week.

240 seconds of pain

The Tabata program might be the single best "fat burning workout" that we know. It might only be four minutes, but you seem to keep sweating and breathing hard for a long, long time afterwards.

Safety First!

You can incorporate this method by alternating: do the Tabata method one day and your workout routine or circuits on the next day.

Remember to stay hydrated and don’t overexert yourself all in one day.

References

We are not endorsing any fitness method. Always seek medical advice before starting any exercise routine.

If you would like to research the Tabata Method, check out the following resources:

http://www.hesfit.com/men/comment/results-in-less-than-5-minutes-the-tabata-method/

Authors: Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F,

Miyachi M. Article: Metabolic profile of high intensity intermittent exercises. Mar, 1997.

Authors: Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Article: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max.  Oct, 1996.