Tabata Interval Training – Sample Workouts

February 12, 2010

Tabata is a form of high intensity interval training. The Tabata protocol is made up of 20 seconds of work, immediately followed by 10 seconds of rest, then complete the sequence 8 times! That gives you a total of 4 minutes!

3 reasons why Tabata interval training works:

  1. It allows you to effectively manage your time and plan the perfect workout.
  2. You can use any exercise whether it’s cardio or resistance based to put into the Tabata format.
  3. High intensity interval training such as Tabata is best for fat loss. It increases calorie expenditure during and for up to 38 hours after exercise due to excess post exercise oxygen consumption – EPOC. (See the article Steady state aerobic training vs anaerobic interval training – https://chelmarchioli.wordpress.com/2010/02/12/interval-training-is-the-best-for-fat-loss/)

 Here are 3 different situations you may be in where you can use my sample tabata interval programs depending on equipment and location. Remember the 4 minutes is made up of 20 seconds of work, followed by 10 seconds of rest, x 8! Take a minute break after each exercise to rest and change over and set up for the next set of intervals. All three work outs can be completed in 30 minutes. If you had more or less time to workout then you can add or take an exercise away, Just allow 5 minutes per exercise.

Gym:

Bike – seated climb (4/8) sprints (4/8) (4 mins)

1 min rest

Lat Pulldown (4mins)

1 min rest

 Rower – sprints (4mins)

1 min rest

Chest Press (4mins)

1 min rest

Cross trainer – sprints (4mins)

1 min rest

Leg Press (4 mins)

No Equipment:

Running – (4 mins)

1 min rest

Push ups (4mins)

1 min rest

Burpees (4mins)

1 min rest

Mountain climbers (4mins)

1 min rest

Dynamic lunges (4mins)

1 min rest

Step ups (4mins)

 

Boxing equipment:

Boxing – Jabs  (4mins)

1 min rest

Push ups (4mins)

1 min rest

Boxing – hooks (4mins)

1 min rest

squats (4mins)

1 min rest

Boxing – Uppercuts (4mins)

1 min rest

Bodyweight – abdominal brace (4mins)

Ok, now you’ve got the idea you can go ahead and try some of these workouts for yourself. You can put anything you like into these workouts to target specific goals you may have. One advantage to have would be a gym boss interval timer or some other kind of timer you can set this up on. You can buy them from Hart Sport Australia or get the FREE application on your iphone.

Let me know how you go and if you’ve got any other great workouts that you may have done or created yourself then please leave a comment. Have fun!!


Why anaerobic interval training is the best training method for fat loss

February 12, 2010

 

Have you ever wondered what the best , most time efficient wat to lose fat is?

Have you been told totally different things about what is the best training method for fat loss?

Read this article from Ultrafit Magazine and it will hopefully clear this issue up for you.

Commonly, interval training has only been used as a time efficient way to increase anaerobic fitness or sport-specific power endurance in the final weeks before competition. However, new research on interval training has shown it to be a very efficient method of fat burning.

Consider some of the following on steady state aerobic training and fat loss:

  • A 1996 study showed that the addition of 5 x 45 minute sessions of aerobic training sessions per week for 12 weeks had no effect on fat loss.
  • A 2007 study showed that 5 x 50 minute of aerobic training per week for 6 months had no effect on fat loss.
  • A 2008 study showed that 3 x 40 minutes of aerobic exercise per week for 15 weeks actually resulted in a fat increase!

 And now consider the following about interval/anaerobic training and fat loss:

  • A 1994 study actually showed that interval training reduced body fat by nine times more than traditional cardio training, despite using few calories during the session and taking less time.
  • A 1999 study showed that the addition of a resistance training program to fat loss increased its effectiveness by 35% over diet and purely aerobic training.
  • The same study showed that 3 x 50 minute sessions of aerobic training for 12 weeks (36 sessions) increased fat loss by only 450g over diet alone.
  • The rise in metabolism after anaerobic training (Excess Post Exercise Oxygen Consumption – EPOC) results in further calories being burnt for up to 38 hours after the finish of the session.

 

The indicators are clear: this type of information should go a long way in helping fitness professionals design and implement effective fat loss programs. It’s not the workout – it’s the effect of that workout on EPOC.

EPOC is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels”. It can require several minutes for light exercise and several hours for hard intervals.

In layman’s terms it means you keep burning calories at an increased rate after a workout.

If you can imagine a big forest fire, you understand that it doesn’t just burn for an hour and then burn out – it gradually burns out so that over time there is no fire anymore. The peak of the fire may have been a long time ago but there are still flames being produced for a long time afterwards.

We call this the afterburn – metabolic disturbance – elevating EPOC to maximise calorie burn for the 23+ hours per day. Is there much of a real world effect of burning 300 calories per workout (e.g. aerobic work) if we don’t elevate EPOC??

If we could elevate EPOC even an apparently insignificant ¼ of a calorie per minute for the 38 hours that the study showed, then that 31 minute resistance workout would burn maybe 300 calories during the session plus the extra 570 calories over the next 38 hours. That becomes very significant.

In the past, fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short sighted.

As American conditioning guru Alan Aragon said “Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training.”

Think about that. If we looked at a weight training session that started at 9am and finished at 10am – how much muscle would we see built if we stopped at 10am? None.

In fact we’d see muscle damage. We could make the conclusion that weight training does not increase muscle – in fact it decreases muscle, right? It’s only when we look at the big picture – and look at the recovery from the session – that we find the reverse is true – weight training builds muscle.

Fat loss is the same way. Someone talking about the benefits of the “fat burning zones” or “fasted cardio” is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that, lower intensity steady state exercise burns the most fat and made the massive leap of faith to suggest it’s the best for fat loss.

Using that same logic, these same people would suggest avoiding weight training if you want to grow muscle.

Take home message – focus on the afterburn, not just what happens during the exercise session

There is another, more subtle reason why intervals are superior to steady state training.

The body does the opposite.

If you don’t drink enough water your body will retain it. If you drink too much water your body will excrete it.

Article from Ultrafit Magazine

Issue 123 Jan/Feb 2010


How to boost your training performance and get results

August 11, 2009

It seems like a real waste to do all the hard work, like getting to the gym, training hard, or going for a long run or cycle, and not getting the best rewards you could be for your hard work. Everyone would love to get the best results possible from their hard work and there are a lot of products going around all with various claims of how much they can help you. Knowing how beneficial they are is the hard thing and sometimes you’ll try many different products and combinations before knowing what is best for you. I was reading an article in a magazine and thought I would share some of the information.

Whey Protein

Protein has certainly become a major player in weight management, muscle building and recovery. More importantly however while research has shown eating a little more protein can be beneficial, research into whey protein has shown some rather solid results especially when it comes to preserving lean muscle mass as well as building it. Why? Protein from whole foods, while beneficial and still integral to a healthy balanced diet, take many long hours to digest. Whey protein, the left over product from cheese manufacturing, is ‘pre-digested’ and 8-10 grams can be absorbed. What’s special about whey protein is that it contains a high level of branch chain amino acids leucine, isoleucine and valine. These escape digestion in the liver and are transported straight to the muscles. The benefits are bigger muscles, a decrease in muscle loss and even appetite suppression and weight/loss maintenance.

There are many variates on the market. Find one that tastes good, has high protein content and fits your budget. Whey protein taken straight after a workout, in between meals or even as a snack will yield the best results, especially at two doses a day. You don’t need to over do the dose size. 15-30 grams each dose would be sufficient.

Creatine

How does creatine work? More ATP in muscles means more energy to lift weights, so rather than getting 8 repetitions in a set you may get 10-11. After your first set ATP has been used up therefore you’re left with ADP which isn’t much use when you have another few sets to complete. More creatine means more ATP because phosphate is donated to ADP to produce ATP. Supplementation of creatine in the diet means there is an increase in the amount of creatine in muscle. This means the next set rather than getting 7 repetitions without supplementation; you would most likely get 9-10 repetitions. What this means is greater training intensity, and therefore more lean muscle mass.

What type of results can be expected?

Specific improvements are;

  • Short-term creatine supplementation has been reported to improve maximal power/strength (5-15%)
  • Work performed during sets of maximal effort contractions (5-15%)
  • Single effort sprint performance (1-5%)
  • Work performed during repetitive sprint performance (5-15%)
  • Long-term creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance.
  • Nearly all studies indicate that “proper” creatine supplementation increases body mass by about 1 to 2 kg in the first week of loading.

Summary

There are numerous products on the market; however whey protein and creatine have consistent sound evidence behind them to support their use. The best way to use these is to find products and doses that work best for you. This is a trial and error process and may take some time but is very beneficial in the long-term.


Finding motivation to train – or to commit to regular exercise is tough

August 11, 2009

Finding motivation to train – or to commit to regular exercise is tough – especially if your not self motivated.

If you are someone who would prefer to do anything other than training, these tips may provide added motivation, a switch in exercise mentality or just a few new ideas to jump-start your exercise regime.

*Mix it up:

Running the same track each day or attending the same aerobics class can be physically and mentally draining. You should try and switch up your regime regularly to avoid losing motivation. Changes in scenery will freshen your mind and keep you motivated.

*Make it social:

Training with friends who have similar exercise habits is very motivating. A training partner is the perfect motivation and you can achieve great things together and it also makes your workout more enjoyable.

*Involve children and pets:

If walking or jogging is your exercises of choice then why not involve your children or pets. If their daily dose of exercise relies on you then you will have an added incentive to make sure your getting your daily exercise.

*Be realistic:

Set achievable goals and choose activities you know are achievable especially if you’re only starting out with your routine. If you’re constantly frustrated with your workouts then ensure you review it and find a better option for you.

*Find “non-workout” workouts:

This covers all types of incidental exercise like taking the stairs over the lift and walking to work rather than driving. Aim to make yourself a more active person through little things you do.

*Write it down:

Keep a diary to show improvement and help set fresh goals. Logging what you’ve done and what you’re doing now shows you can improve and gives you motivation to keep improving. It’s also great to help you recognise when a regime isn’t getting you the results you want so this means it’s time to look at what you’re doing and change things up.

*Rewards:

If you struggle with exercising regularly then treat yourself when you achieve the goals you set. They don’t have to be long term either. Try not to treat yourself with something that can sabotage your goals such as food but more something that is enjoyable and beneficial like a massage or shopping for some new clothes.

*Sports:

If the thought of exercise put you off a bit then why not join a social sporting team or group or play with friends. Indoor cricket, tennis, kicking the footy. Anything that you find fun and takes the emphasis of exercise is better than no activity at all!

*Distract yourself:

Place a stationary bike in front of the TV, listen to your favourite tunes while exercising, cover the screen on the cardio gear to prevent negative thoughts. Time flies when you’re distracted by something you like.

*If at first you don’t succeed….

Unpredictable events can sabotage the plans of even the most dedicated exerciser. Never give up though. Find ways to overcome these obstacles. If you miss a few weeks in your program then start over again. Keep working hard and always revisit your goals. There shouldn’t be a time where you don’t have a specific goal in your head.


The NO excuses morning workout

July 29, 2009

 

Morning workouts are great to get your day started in a positive way and get you feeling great about yourself.

 1. Go for a run, walk or ride. This is simple but effective, get out in the fresh air and do some exercise. If you want to run then make it on grass or sand rather than concrete. Treadmills are similar to grass when it comes to impact so they are also a better alternative than concrete surfaces.

 2. Don’t have equipment? Do a body weight circuit – include exercises such as; dips, push up variations, step ups, lunge variations, squat variations, calf raises, front and side braces, crunches and mountain climbers. There are heaps of exercises you can include; if you have a bar of some sort you could include chin ups or body weight rows.

 3. If you have a gym membership then USE it! Winter is no excuse for not going to the gym. It’s a great time to be indoors with all the equipment to help you reach your goals. Do some cardio or resistance training or a mix of both! Do a personal training session or group exercise class to mix things up and keep it interesting.

 Doing something is 100% better than doing nothing! Kick start your day with breakfast followed by your morning workout whether it be a body weight circuit, a gym session or a morning stroll and you’ll be feeling great by the time you get to work or whatever else you have planned for your morning.


Your morning sets you up physically and mentally for each day.

July 27, 2009

 

The morning is an easy time to make excuses but there should be no excuses for not fitting in what you should each morning.

 Your morning should include breakfast. Breakfast kick starts your metabolism for the day. It fuels your body and helps you perform better at work or the gym depending on your morning schedule. Include a drink with your breakfast for hydration other than a coffee as it tends to dehydrate rather than hydrate. Water is best, if not water then try a fruit juice.

 Set your alarm earlier than usual instead of setting it when you need to get up and then snoozing it a few times before getting up! There are no excuses for not enough sleep. If you feel you need to sleep more then go to bed earlier rather than sacrificing breakfast or a morning workout.

 Do a morning workout. Include it in your morning schedule whether it’s a walk outside, a bodyweight circuit or a visit to the gym. You’re almost guaranteed to feel better for the rest of the day if you get a morning workout in.

 Get organised. Be as organised as possible and have what you need prepared the night before ideally so you don’t have to rush or sacrifice things when the morning comes.

 Remember your morning sets you up physically and mentally for the day so be well organised, feel good about yourself and relax. Try this and see if you feel better about your body and about your day. If you’re not a morning person try and implement one thing a week with your goal being to include all these things into your morning.

 Unsure of what to do for your morning workout? Stuck with minimal time? Wait for my next blog to pick up a few ideas you can use.


The importance of fitness testing

July 15, 2009

Fitness tests allow us to identify physical strengths and weaknesses and also monitor increases and decreases in specific components of our fitness. Conducting a fitness assessment allows us to create a program that is suitable for our clients. Without fitness testing how would we know if we were neglecting weaknesses and only improving on what are already our strengths? How would we know if the program we designed is working if we didn’t test our fitness components regularly?

The answer is we wouldn’t know. Without any proper testing in the right environment it’s near impossible to tell. How can we tell if a client has lost body fat if they do both cardio and resistance training? They may get discouraged by looking at the scales at home thinking I’ve put on weight, I’m failing. They may not realise that they’ve put on some lean muscle mass and decreased their body fat %. This is just another reason why testing is so important.

It doesn’t just show that you are doing a good job and have the ability to help people improve their fitness. It shows and motivates your clients to keep working hard because they know that when they do they achieve the goals they set themselves.

When should we test?

Testing should be done regularly, whether it’s done every 2 weeks, 4 weeks, 6 weeks, whatever you do don’t leave it longer than 8 weeks! If you leave it too long clients can get off track and don’t know how they are traveling and if you make it too short they may get discouraged by not achieving much as you leave little time for the body to change. You need to keep them focused and I prefer to test on a monthly basis, anywhere between 3-5 weeks I think is good because it gives your clients time to improve on their previous set of results.

What should I test?

Keep the tests specific to the client’s goals. Not much point doing a VO2 max test on someone who just wants to increase their lean muscle mass. It’s a waste of your time and theirs. It would be better to stick to muscular tests and measurements and body composition tests. There are plenty of tests for particular components of fitness out there. You just need to have a look around.

Are there any areas you don’t know how to test?

What time frame works best for you when it comes to regular fitness tests?

Feel free to let me know.