Four Minutes to Fat Burn
It may be hard to fit in an hours run, a spin class, or a weights routine into each day, but do you think you could delegate just four minutes? That is all you need for a speedy workout that has the same effect as an hour of endurance exercise!
Tabata is a new interval training style workout that is time effective and fat-burning efficient. Discovered by Dr. Izumi Tabata and the National Institute of Fitness & Sport in Tokyo, the method was published in The Journal of Medicine & Science in Sports & Exercise in 1996. Now used by professional fighters, athletes, and trainers alike, many of them believe it is possible to shed 7%-10% bodyfat within a month if done four times a week. Sixteen minutes of work a week sounds too good to be true, but not if you're prepared to work for it!
The workout has eight rounds of 20 seconds work and 10 seconds break taking a total of four minutes. Following the Tabata concept, you work to your full capacity for those 20 seconds, break for the 10, and then back to full blast for the next round. You can jump rope, do push ups, star-jumps, squats or whatever move you choose, as long as you go all out when doing it. It's best to do moves that use lots of muscles groups, and you can even mix things up by alternating between two different moves each round. Make it easier for yourself by doing a minute or so dancing or jumping around first to warm up. If after your four minutes of Tabata you're feeling all revved up and ready for more, go for another set with a different exercise!
For your first time start off at an easier pace and you will still get results because you will be shocking your body every 30 seconds with the intervals. The intensity of the Tabata Protocol is not for everyone so check with your doctor first, and avoid it if you are prone to heart problems. Finally as we all know, combined with healthy eating and lifestyle, you can't go wrong! Now get together your stop watch, four minutes, and your dazzling self - ready, set, go!
by Edwina Storiewww.edwinastorie.blogspot.com