Viewing entries tagged
Tabata

I Love Burpees

I love Burpees If you have little to no time to exercise – I have your answer, Do Burpees! It is the one exercise that rules them all. There is a reason why football teams. CrossFit practitioners, and elite military forces all use the burpee in their workouts. This one movement tests both your strength and aerobic capacity. In fact Burpee was one of the exercises listed as the top 10 fitness trends of 2014. You can read that list here

The benefits of a burpee are as follows:

Strength. The burpee is a full body strength training exercise. Each repetition will work your arms, chest, shoulders, biceps, triceps, legs, and abs.

Fat Burning. Studies have shown that high intensity movements, like the burpee, burn up to 50% more fat than conventional exercises. Burpees will speed up your metabolism and help you burn more calories. Get off the dreadmill and start doing some burpees.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, and a floor space.

Portable. You can do this exercise anywhere. Hotel room, in a park, rest stop, and at your in-laws.

To perform a basic burpee, follow these steps:

  • Begin in a squat position, feet are flat on the floor, and your hands on the floor just in front of you.
  • Kick your feet back to a pushup position.
  • Do a full push-up.
  • Immediately return your feet to the squat position.
  • Jump up as high as possible from the squat position.

Perform the burpee in a quick succession to get the full benefits they are famous for.

Simple Burpee workouts:

  • As many Burpees as possible in 2 minutes. 5 minutes. Dare attempt 7 minutes.
  • Tabata Style Burpees. 20 seconds of Burpees, 10 seconds of rest until you have done 8 rounds.
  • The Burpee Ladder. Start with 10 burpees, rest 60 seconds. 9 burpees, rest 60 seconds, and so on until you have reached 1 burpee
  • Get the hubby and kids involved. See how many burpees you can perform during the commercials of your favorite television show.

Get off the couch and perform some burpees. Let me know how you did.

Original Sited Article can be found in The Independent Newspaper

Tabata Training

Tabata interval training is the single most effective type of high intensity interval training, it’s also the most intense by far, and surprisingly it’s the shortest in duration, it only last for four minutes... but those four minutes produce remarkable results. Lose Fat, Get Fit in Four Minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Dr. Tabata discovered that this kind of interval training produces better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Tabata training is a very versatile program; utilize Tabata for weight loss as well as improving performance in most aerobic and anaerobic sports.

Tabata intervals follow this structure: • Push hard for 20 seconds • Rest for 10 seconds. • Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, rest for 10 seconds, then pick it up again and go all out for another 20 seconds. I would suggest getting some sort of Tabata timer like a watch where you can see exactly where you are in the workout; you don't want to have to think too much, all of your concentration will be on the exercise.

Tabata exercises: Front squats, air squats, pushups, or push presses. Be sure to use your large muscle groups otherwise you will get very little of the benefit. This is not a daily workout; try it once a week or a couple of times a month. Tabata training produces remarkable results for those brave enough to use it.