Anaerobic Training – The Tabata MethodBy Jared DiCarmine On November 24, 2010 Under Exercise For Fat Loss
Anaerobic training is a great tool to really increase your caloric burning capabilities through out the day and help you blast away belly fat at record pace. One such great method to really test your mental skills and to burn in relative terms a ton of calories is the tabata method.
Anaerobic training and the Tabata Method are great tools to have in your arsenal when you’re trying to lose weight because they are really tough on your body. If it’s tough on your body then you’re going to burn a lot of calories during your workout and after your workout is finished. The problem with steady state cardio, AKA jogging is that it’s easy for your body to adapt to this form of exercise. Therefore, over time you burn less and less calories each time out and less weight will be lost overall.
The Tabata Protocol was developed by Izumi Tabata out of Tokyo, a researcher from the National Institute of Research and Sports. He found with his protocol that the rate of VO2 max was highest ever reported and that fat burning is greater when exercise intensity is high. Here is the original protocol used by Dr. Tabata in his experiment.
- You will perform 5 minutes of gradual warm up
- 8 intervals of all out intensity exercise, followed by 10 seconds of rest
- 2 minute cool down, aka lying on the floor with your lungs on fire
This type of workout is really tough on anyone. It would leave even the most fittest athlete gasping for air with his or her back on the floor.
Two great exercises you could do to burn a ton of calories in a short amount of time with the Tabata Method are front squats or the spin bike. For a weight, don’t pick something too heavy. I would normally shoot for 65-95 pounds with the front squats. Remember to peddle and lift as hard as you can for those 20 seconds then rest for 10 until 4 minutes are up.
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