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2006/05/18, 10:06 AM
Why do 45 minutes cardio while you can do it for 4 minutes of HIIT? It is believe to be 9 times effective than 1 hour aerobic exercise and twice as 45 minutes cardio?
It is called "TABATA HYPER INTERVAL INTENSIVE TRAINING". This training only last you 4 minutes a day and never do it more than 3 times a week.
How to do it? Simple..
1.Get a simple 1 - 2 minuites warm up.
2.Sprint as fast as you can for 20 seconds, yes 20 seconds.
3.Rest for 10 seconds, yes die die msut 10 seconds this is the key of tabata's.
4.Do it for 8 times, yes only 8 times will do, dont overdo it.
Sounds easy eh? 4 minutes only compared to 45 minutes of cardio. But let me tell you, it is the most hardest fat burning solution. And if you able to do it "PERFECTLY" you're consider as a fit person!
And dont amaze if you get white pale, puke or flat after doing this "simple" 4 minutes training.
How does it work?
We knew that, by cardio-ing for 45 minutes, for the first 20 minutes our body wil use up the sugar in the body for energy and after the amount of sugar in our body is finished it will use fat to converts to energy whiel we running. That is WHY if want to lsoe fats must run at least 35 minutes. The faster you run after that the more fat burned.but this is an highly inaccurate guide...it depend on the fitness of the person...the fitter you are, your body will release fatty acid eariler... a extreme unfit person might not release much fats at all even after 20min...
But as for tabata running, why does only 4 minutes and how to burn fats if like that???
HIIT training burn very little or no fats during the run due to lack of oxygen deliver to the muscles...so it use mainly glucose as fuel... but after training your body will burn hell lots of fats as your body will fight to replace glucose in your muscles...the replace rate is about 5percent per hour for the average person and 10percent for world class sportman...so your body will quite a numbers of hour to replace the fuel in your muscles and that translate to fats is being burn even after exercise for many hours...can be up to 12-24hours...that explain why spinter is often have very low body fats level...
HIT is the way to go if you know how... this is the faster way to improve fitness...way better than long run or so call "fat burn zone"...it help to improve VO2max...people with high VO2max not only is much fitter but often much healthier...research had shown people with high rate of oxygen often is also:
-lower blood pressure
-better heat regulation
-stronger tendons and ligaments
-thicker cartilage
-larger muscles
-greater blood volume
-more hemoglobin
-less body fat
-denser bones
-more efficient lungs
-heart pumps more blood with each stroke
-more oxygen extracted from the blood
-more capillaries
-lower heart rate
So if ya'll wanna to shed your weight of as well as improve your fitness level, then start doing HIIT now, but remind you this is an EXTREMELY, yes EXTREMELY difficult training, where 45 minutes cardio/slow jog is 3 times easier than this training.
Hope that help, and sorry for my english it sucks.. :o
GUYS THIS POST IS NOT WRITTEN BY ME . . .I SEEN ALOT OF QUESTION ABOUT HIIT SO I THOUGHT THIS POST CAN BE UP TO SOME HELP . . .IF THERE ANY THING WRONG FEEL FREE TO CORRECT ME . . .
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2006/05/19, 06:57 PM
thanks for the post...good to know
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2006/05/20, 08:57 AM
hope i can help people too
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2006/05/20, 11:53 AM
The Tabata protocol works well. Steady state longer duration cardio has its place also. Use them both to fit your needs.
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Strength and Honor!
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2006/05/20, 10:33 PM
which burns fat better?
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A great pleasure in life is doing what others say you cannot
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2006/05/20, 05:17 PM
I am a big fan of the tabata protocal used with weight lifting. Tabata front or overhead squats twice a week will be brutal.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/20, 05:32 PM
i thought most HIIT was 20 minutes? is 4 minutes of 20 seconds on, 10 seconds off just as good as a 20 minute sessions of 2 min:1 min intervals?
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2006/05/20, 06:54 PM
Yep, intervals and intensity is the key. Change both as you progress. Your "level/ability" will change as your cardiovascular adaptation takes place.
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Maximus from Gladiator....Strength and Honor!
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2006/05/21, 11:35 AM
I tried this today. I haven't done this in ages and I was unaware it actually had a name. Whew.. I was spent after I wrapped it up. It'll be a nice thing to add to the variety of cardio.
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/05/22, 06:31 AM
haha . . . so my post was quite useful . . . = ) cheers . . .
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