law 5: whatever, wherever
Many people set aside specific ‘training time’ during the week, but if you can get exercise in outside of those allotted times, you’ll burn even more fat. Some of the best ways to maximise your fat-fighting time include:
By using a step counter or pedometer app, you’ll quickly see how much movement you do during the day and where there are opportunities to get in a mini-workout. It is also a great form of motivation as you’ll find yourself trying to beat your target number of steps each day!
- Getting off the bus or train a stop early and walking the rest of the distance
- Taking a brisk walk during your lunch break
- Walking or jogging up stairs, instead of taking the elevator
- Putting a pull-up bar on a doorway in your house and doing as many pull-ups as you can each time you pass through
- Hiiting one of the workouts below
By using a step counter or pedometer app, you’ll quickly see how much movement you do during the day and where there are opportunities to get in a mini-workout. It is also a great form of motivation as you’ll find yourself trying to beat your target number of steps each day!
Have you ever heard of Tabata!?
Tabata training is a High-Intensity Interval Training (H.I.I.T) workout that lasts four minutes.
The History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
The Tabata Program:
The Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:
An example of a 20-minute Tabata workout looks like this:
1. Push-ups
2. Air Squats
3. Planks
4. Sit-ups
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute. Next, move on to air squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do rows. After planks, finish the workout with sit-ups.
Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.
Why not TABATA these movements:
The Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
An example of a 20-minute Tabata workout looks like this:
1. Push-ups
2. Air Squats
3. Planks
4. Sit-ups
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute. Next, move on to air squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do rows. After planks, finish the workout with sit-ups.
Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.
Why not TABATA these movements:
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If you have any questions please give me a shout! | scott@crossfitrna.co.uk | Thanks TeamRNA :)