Tabata Training

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Are you one of the dedicated gym goers always looking for the newest fad in fitness?  You know, looking for the “it” program that will get you ripped and cut up for your summer body.  Well, instead of looking for the new program, how about we take a step back in time and revisit one of the most effective programs that will deliver a great, fat burner workout in a short amount of time.

Tabata training was founded by a Japanese scientist named Izumi Tabata, along side fellow colleagues at a department of physiology in Japan. It was designed to push you to your cardio limit, by using the high intensity interval training protocol.  But this program also works for resistance training as well.

A sample breakdown of this training method is as followed:

- 4 Minutes is the timed protocol used.
- For 20 seconds, you do as many reps as possible, or do your cardio for this short amount of time at maximum capacity.
- Rest for 10 seconds.
- Repeat 7 more times.
- 20 on, 10 off, 4 minutes.

Like I mentioned above, this can be used for cardio and resistance training.  For cardio, I suggest doing treadmill sprints, or using a jump rope.  This is a quick way to get your metabolism and heart rate up.

For resistance training, this can be used for any type of body part.  Say you are doing a chest and bicep workout.  First do your chest exercise using this protocol, 20 on, 10 off for 4 minutes.  Then go into your bicep lift after your chest lift using this same protocol.  I would aim for 3 lifts on each body part and call it good.  24 minutes, and you are finished.

Don't think this is enough, give it a try and see how you feel when you are finished.  I guarantee you will have a whole new respect for this type of training.

Best of luck...

Osteoporosis and Exercise

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What is Osteoporosis?

“Osteoporosis, which literally means “porous bone”, is a disease in which the density and quality of bone are reduced.  As bones become more porous and fragile, the risk of fracture is greatly increased.  The loss of bone occurs “silently” and progressively.  Often there are no symptoms until the first fracture occurs”*

There are some more common areas where fractures occur, such as the hip, spine, and wrist.  As one ages, the incident of these fractures increase in both men and women.  Some of these fractures can cause serious consequences.  The spinal and hip fractures being the most common.  Spinal injuries can result in loss of height, intense back pain, and deformity.  And hip fracture may even require surgery.

Exercise can help with Osteoporosis.  If you have Osteoporosis, you may mistakenly think exercise will lead to fracture.  In fact, though, using your muscles helps protect your bones.  You can reduce the risk of spinal problems and broken bones that can result in loss of mobility and independence through exercise.

“Evidence shows that exercise may help build and maintain bone density at any age. Studies have seen bone density increase by doing regular resistance exercises, such as lifting weights, two or three times a week. This type of weight bearing exercise appears to stimulate bone formation, and the retention of calcium, in the bones that are bearing the load. The force of muscles pulling against bones stimulates this bone building process. So any exercise that places force on a bone will strengthen that bone”.*

In women, after menopause, the pace of bone loss really picks up.  Starting an exercise program  can increase your muscle strength, improve your balance, and help you avoid falls.  And more importantly, it may keep your bones from getting weaker.

The good news is that Osteoporosis is now readily treatable with a combination of a healthy lifestyle and appropriate medical treatment, many fractures can be avoided.

Sources:
http://www.iofbonehealth.org/patients-public/about-osteoporosis/what-is-osteoporosis.html*
ISSA Handbook
http://sportsmedicine.about.com/od/women/a/osteoporosis.htm*