INDUSTRY INSIGHT
FITNESS
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Fat Loss in 8 Minutes?
YES
PLEASE!!
By Lisa Troyer
O
ne of my very favorite ways to train is using the Tabata
method. These are short, intense exercise drills that
are unbelievably effective and can be done anywhere,
anytime. Discovered by Japanese scientist Dr. Izumi Tabata
and his team of researchers, they found that high-intensity
interval training has more impact on both the aerobic and anaerobic
systems.
Each exercise in any given Tabata workout lasts for only four
minutes – but it should feel like the longest four minutes ever. The
breakdown of the program is simple; work all-out for 20 seconds
and rest for 10 seconds. Complete eight rounds of any challenging
exercise of your choice. You know that you are doing the Tabata
workout correctly if by the end of the four-minute drill you’re feeling
a little nauseous, sucking wind, perhaps even seeing a star or two.
Everyone has a different level of fitness ; therefore your workload/
intensity should be appropriate for YOU.
Unless you’re training for an Ironman or a marathon or you’re a
competitive athlete, you may be exercising more than you actually
need to. If you want to burn fat quickly, look and feel better and target
your trouble spots, you would be shocked at how little time you really
need to set aside each day.
“Life will only change when you
become more committed to your
dreams than you are to your
comfort zone.”
I love adding Tabata drills to my cycling classes and incorporating
them into my clients’ training programs. Surprisingly, everyone loves
them – OK that may be an exaggeration, but honestly, there is nothing
that will make you feel more accomplished.
In a typical 8-Minute workout, you first want to get your body
warmed up. A light jog, jumping jacks or a squat to overhead press are
a few great ways to get that blood flowing.
Select an exercise that targets your trouble spots: push-ups,
mountain climbers, jump squats, high step-ups, alternating lunges,
etc. Perform the exercise “all out” for 20 seconds/rest for 10 seconds
and repeat eight times through (four minutes). Rest for a minute or
two and then move on to your second selected exercise.
Of course, if you have more than 8 minutes to spare and you want
to see even greater results you can add another Tabata drill. “If you
want more, do more!” Oh, and don’t forget to take a few minutes to
cool down.
Questions about Tabata Training or your exercise program? Feel
free to email me at [email protected].
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SPRING 2018
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