Tabata Training.

Tabata training has become one of the most popular forms of H.I.I.T (High Intensity Interval Training). It uses a set time of 4minutes, broken down in to eight rounds, 20 seconds work and 10 seconds rest intervals.  

Japanese scientist Izumi Tabata and colleagues compared results of moderate intensity and HIIT. The study assessed two groups of amateur athletic males in their early 20’s. The first group pedalled on an ergo-meter for 60minutes at 70% of VO2 max, while the second group pedalled for 20seconds at maximal effort with 10seconds rest for 4minutes.  

Both groups worked out five days a week, 5hrs or 20minutes a week. They continued this for 6 weeks.

 The study found that, as expected, the Tabata-style group increased their anaerobic performance while the moderate intensity group did not. What was more surprising was that the Tabata-style group also improved their aerobic ability in a similar fashion to the moderate intensity group, who were specifically training for that. Showing that the Tabata protocol provides 2-in-1 benefits from the 4minutes.

 Since this paper many have ‘experimented’ with the use of various exercises and moved away from the original research. Although they adopt the same principle, 20s on – 10s off for 4minutes, this is not inline with the research and therefore, cannot claim to have the same effects until further research has been performed.

5 Tips to Starting Your Fitness Journey

It’s the start of a New Year; many of you will have made going to the gym/starting a healthier lifestyle your resolution. In this blog post I will go through five tips that are important to making your resolution successful.

Ease In – When beginning a training programme or nutrition plan for the first time, it is important to make small adjustments. If the changes are too drastic, more often than not, you will quit. For the first few sessions of a training programme, don’t go ‘all out’. Instead, ease yourself in to the training routine and gradually increase intensity, frequency etc as and when necessary. It is a marathon, not a sprint!

Don’t Quit – It is important to remember that changes do not happen overnight. Some people have a greater response to a training stimulus than others. Providing the training programme you’re following is optimal for your goals, the changes will come. Be patient, and keep your desired outcome in mind. You will go through sticky patches, loss of motivation, good sessions, bad session and so on. But, staying focused on that end goal will keep you pushing through the toughest times. If you quit, you will never reach that goal.

66 Days – It is a popular myth that it takes 21 days to form a habit. 21 days, is how long it takes for a simple habit. For something as complex as starting a fitness journey, research shows that it is in fact 66 days before this becomes almost second nature. So, by the first week of March, it should become a little easier for you to maintain the training!

Say ‘No’ to the Yo-Yo – When January comes, it is all too common for people to head straight for the ‘yo-yo’ diets. They get that name from the weight loss during and then the weight gain post diet. When it comes to nutrition, choose a plan that is; sustainable, consistent, flexible and achieves results. A plan that is too restrictive will have you craving the so-called ‘bad’ foods, and more than likely end up with a binge. Following a nutrition plan with the optimal macronutrient intake for your aim doesn’t have to be boring and full of broccoli! Exercise in moderation and, if you and the other half want to go out for a meal, do it. If you’re at a birthday party and got your eye on a piece of cake, have it. Providing you reach your daily macronutrient/caloric goals and you are exercising in moderation, treats won’t hamper your progress.

Enjoy It! – One, if not, the most important factor for beginners achieving their goals is sustaining the lifestyle. It is possible to reach your goals by enjoying what you do; follow programmes that get results but also have you looking forward to training or your next meal. It is possible! There’s no doubt that you will have to work hard to reach your goals, but the minute you see it as a chore is when the motivation/results will start to be affected.

I hope these five tips help you to start and pursue your fitness journey over the coming year. Make 2015 the year you started and didn’t quit!

Good luck!

For Personal Training enquiries, more information on programmes (nutrition and training), or just more advice in general; contact me via Facebook, e-mail: alexmaloney_pt@sky.com or phone: 0794766037.