Bhard

An unbelievable claim?

If someone told you that a there was a training method that could dramatically improve your aerobic fitness, your anaerobic fitness and help you drop body fat while performing workouts in less than 5 minutes you’d probably think they were a scam artist, telling you a blatant lie or just plain crazy!

Incredibly such a method does exist and it’s called the Tabata Method.

Dr Who?

The Tabata Method is named after Dr. Izumi Tabata – a sports scientist from the National Institute of Fitness and Sports in Tokyo, Japan and is a High Intensity Interval Training (HIIT) protocol which has been successfully used by the Japanese Olympic speed skating team amongst others to improve aerobic and anaerobic conditioning using very brief workouts.

During his 1997 study Dr Tabata compared the effects of longer, lower intensity exercise with bouts of short very high intensity exercise. Using a unique interval training method the athletes participating in the study increased their aerobic fitness by 14% and anaerobic fitness by 28% in just 8 weeks! It’s worth noting that the subjects Dr Tabata used for testing were already accomplished sportsmen and not just beginners which make this study even more astounding. Even more incredible is the fact that the total actual training time per week was an unbelievable 30 minutes.

What is the Tabata Method?

The Tabata method involves performing 8 – 10 sets of 20 seconds very high intensity exercise separated with 10 second recovery periods giving a total training time = 4 – 5 minutes. The caveat of the Tabata Method is that all the intervals have to be done at 100% intensity – an absolute flat out effort. You have to strive to perform as much work in each 20 second interval as possible and try to maintain that work rate for the 8 – 10 sets. The old adage that you can train long and easy, or short and hard has never been truer than when describing the Tabata Method! As with any type of exercise, Tabata Method should be preceded by an appropriate warm up of 5 – 10 minutes and followed by a cool down of similar duration. All in all the session could take as little as 15 minutes…perfect for anyone who is short on time but still wants great results from their training.

All this and fat loss too?

Traditionalists may scoff at the idea of workouts which promise “fat loss in 5 minutes” but Tabata Method can deliver where many slow steady workouts fail. This is due to a phenomenon called Excessive Post-exercise Oxygen Consumption or EPOC which is sometimes called Oxygen Debt…When performing Tabata Method or any other HIIT, a large amount of lactic acid is produced. This build up has to be cleared on cessation of the exercise and in very simple terms the aerobic system is responsible for the removal of lactic acid from the blood. The aerobic system goes into over drive for an extended period after exercise has stopped in an effort to “flush out” the lactic acid. This means that the metabolism (the rate at which we burn energy) remains elevated for a number of hours after we have packed up our exercise kit and gone home. It’s not uncommon to feel warmer than usual, have an elevated resting heart rate and increased breathing rate for a number of hours after a tough Tabata Method Workout – all indicators of elevated metabolism and therefore increased calorie expenditure while at rest. The primary fuel of the aerobic system is fat so we end up burning elevated amounts of fat after exercise essentially getting two workouts for the price of one! As you can see – Tabata Method is not only time efficient while you are doing it but keeps on delivering in the hours after exercise too.

Exercises of choice…

In his study, Dr Tabata used a mechanically braked cycle ergometer however many exercise modalities The most important thing to consider when choosing exercises to use with the Tabata Method is that there is minimal set up (you only have 10 seconds between sets remember) and that technically, you can perform the exercise under stress when severely fatigued. Multi joint exercises are best as they stress multiple muscle groups simultaneously and put the greatest demand on the cardio-respiratory system – thus giving the most “bang for your buck”. In many cases all you need is a clock with a second had and you are all set for a Tabata Method workout. If you become a real Tabata aficionado it may be worth buying an interval timer which can be programmed specifically for your workouts thus leaving your mind free to concentrate on your workout – check out http://www.gymboss.com for an excellent timer which is ideal for Tabata training.

My TOP SIX Tabata Method exercises

1) Prisoner Squats – A classic exercise – prisoner squats are a great “entry level” Tabata exercise due to their ease of performance, lack of any required equipment and the fact that you can easily keep an eye on the clock whist pumping out the reps. Keep your hands clasped behind your head (no pulling on the neck) and keep the chest elevated. Make sure your heels stay down and feel free to walk on the spot between sets to try and keep the lactic acid at bay. To increase the demands of this exercise consider wearing a weighted vest.

2) Burpees – you can’t beat the burpee exercise for total body conditioning! Modify them to meet your individual fitness needs by performing the version that suits you best! To perform a burpee a) squat down so your hands are touching the floor, b) jump your legs to the rear, c) jump them back in and then d) stand up. To increase the intensity of this exercise a press up can be performed when the legs have been jumped to the rear and a leap off of the ground can be added instead of just standing up. Keep the abs tight to protect the back making sure your spine never sags.

3) Skipping – if you are a proficient skipper, this low tech exercise offers a new twist to traditional rope work. The best skipping styles for Tabata Method are knee-up sprints and double unders (two turns of the rope per jump). Ensure you wear good shock-absorbing shoes and use a sprung surface to minimize the risk of lower limb injuries.

4) Sprinting – this could be performed on a running track, a grassy playing field, a beach or even on a stretch of deserted road. Sprint for 20 seconds, walk for 10 seconds, repeat for 8 – 10 sets. Simple but highly effective! Avoid pacing your self and expect to find that the last few sets are really tough…your sprints may be reduced to a shambling run by the end!

5) Thrusters – a total body exercise which rivals even the mighty burpee! Thrusters can be performed with a barbell, a pair of dumbbells, a medicine ball or even a sand bag. From a deep “front squat” (deeper than in the picture aiming for 90 degrees at the knees) stand up and, using the momentum from your legs, simultaneously press the load overhead before reversing the movement and returning to the starting position. Try to set a rhythm and stick to it!

6) Rowing ergometer – a rowing machine with a programmable timer is an excellent choice for Tabata Method training. Aim to maintain the distance covered from one set to the next or take an average from the 8 – 10 sets completed and try to beat it whenever the workout is repeated. Make sure your rowing technique is sound to avoid any potential lower back injuries.

In this video, you’ll see me demonstrating Tabata protocol with a sledgehammer http://www.youtube.com/watch?v=Hy2GoH2B3s8

When One Tabata isn’t enough…

In isolation, the Tabata Method offers an efficient and effective workout but the fun really begins when exercises are combined into pairs or groups. The options are literally endless for designing your own Tabata hybrid workouts which will keep your fitness improving for years to come…

Tabata Super Sets – Select two suitable exercises and alternate between them for a 10 minute workout which will really get the job done. My personal favourite is skipping paired with burpees. Perform skipping (knee up sprints) for 20 seconds, rest for 10 seconds, followed by burpees for 20 seconds and so on. Repeat the pairing for 10 sets for a short and effective workout.

Tabata clusters – choose 3, 4, 5 or even 6 exercises and perform each one using the Tabata method. Rest 1 minute between exercises and work your way down the list. Try to select exercises which overlap as little as possible to avoid overloading your muscles to such a degree that you are unable to continue. When performing a big cluster of 4 – 6 exercises it is quite acceptable to include a couple of “easier” exercises in the sequence to reduce the intensity slightly e.g. Tabata sit-ups, press ups or step ups offer a brief respite from burpees or thrusters.

Example of a Tabata Cluster Perform 8 – 10 sets of each exercise before moving onto the next. Allow 1 minute recovery between each exercise. Total time = 24 minutes.

1 Burpees

2 Skipping

3 Prisoner Squats

4 Sit-ups

5 Thrusters

Tabata Circuits – Tabata Circuits are very similar to the Tabata Cluster method except exercises are performed vertically instead of horizontally. Work down the list performing each exercise in turn for 20 seconds using the 10 second rest interval to move to the next station…

Example of a Tabata circuit Perform 1 set of 20 seconds of each exercise in the sequence, using the 10 second rest interval to move to the next station. Complete 8 – 10 laps of the circuit non-stop to total 24 – 30 minutes of work.

1 Skipping

2 Press ups

3 Squat thrusts

4 Sit-ups

5 Burpees

6 Lunges

The wrap up

Tabata Method offers any fitness enthusiast an extremely versatile and effective addition to their exercise armoury which, whilst challenging to perform, offers a wide range of benefits when used on a regular basis. Don’t let the short work out length deceive you – training the Tabata way will get the job done in record breaking time.

Nowadays people start to conceive that they are continually growing and developing. Our body is in constant need of healthy food to promote proper cell growth and keep it “fueled”. The ideal balance includes exercise along with a healthy diet which provides with all of the daily requirements. A healthy food guide can show precisely what is needed and what amounts are required to maintain a vital healthy body and mind.

What constitutes “healthy food”? Based on the food pyramid, there is a formula for balanced meals and this involves making use of the basic food groups which include:

• Grains (the staff of life) found in cereal, rice, pasta, and bread consisting of six to eleven helpings of some form of these items each day.
• Vegetables should be consumed in three to five helpings daily and that category includes peas, green beans, corn, carrot, lettuce, etc.
• Fruits such as peach, pears, apples, and oranges are recommended two to four servings per day.
• Dairy products should be provided two or three times daily in the form of cheese, milk, and yogurt to provide with calcium and to promote growth (particularly for children).
• Protein is vital to the body but should not be overused at the sacrifice of other healthy food items. Meat, fish, poultry, dry beans, nuts, and eggs make up this group and are vital to growth and energy.
• Fats are very helpful for a body, but it concerns only naturally occurring fats.

To insure that the daily nutritional requirements of children are met, children should have cereal with milk and fruits for breakfast; vegetables, meat such as fish, and bread or pasta for a balanced lunch. Their day should be finished with a nutritious dinner consisting of plenty of fruits and vegetables. According to the healthy food guide, we need to eat a well balanced diet which means following the guidelines provided in food pyramid information. This guide is updated every five years and it is good because the suggested requirements change from time to time, based on research.

What is good today may be bad tomorrow. Protein used to be higher in a healthy food list years ago. It was thought we needed plenty of meat daily in order to maintain our carnivore body. This has been proven to be somewhat misleading by the millions who prescribe to a daily vegan diet. Balance is the key here. Nature is all about balance and variety in food we should consume on a daily basis. For example, when we eat nothing but sweets we will not only gain weight but run the risk of developing diabetes and many heart ailments at an early age. Some sweets can be a good thing however, as the body needs some sugar to maintain energy. Again, the keyword here is balance.

If you are wondering who regulates the health insurance rates in America, the answer may surprise you. First, it all depends on whether you are buying for yourself, or your employer is providing this option for you and also what state you live in. We will break this down into state rate regulations and federal rate regulations. States do have a hand in making sure the claims filed by the people enrolled can be paid for, but the state puts more emphasis on plans charged to small employers (less than 50 workers) and to people who buy their health coverage individually. There is a reason for this: In most cases, a large employer (more than 50 employees) will be able to negotiate better rates for their employees, since there is a more varied range of health and unhealthy individuals. So, the government pretty much feels like the large companies can fight for themselves.

Now for the smaller companies employing forty-nine people and less, and individuals who buy it on their own, they need more protecting. They have less leverage to bargain with. If an individual or smaller company has more expensive healthcare costs, the insurer’s desire to sell to this group has decreased. As a result, the insurer may quote health insurance rates at unreasonable prices. For this reason, most states have rate restrictions on premiums for this demographic, just so this doesn’t happen.

As far as federal regulation goes, there is no direct law or regulation that controls how much a company pays for its premium. But there are federal laws that protect individuals from being discriminated against, concerning their health conditions. The Health Insurance Portability and Accountability Act (HIPAA) ensures that employees and their dependents in similar situations with people (for instance, same job title, full time/part time, tenure at the company) in that same group cannot have different health insurance rates. Meaning you cannot be charged exorbitant rates as opposed to the person sitting in the office next to you – no matter what your health status is.

Another regulation is the Employee Retirement Income Security Act. This law is simple: it states that employers must act in the best interest of the participants and their dependents and must provide benefits responsibly. This also regulates protects health insurance rates because it prevents companies, large and small from acting selfishly by keeping its employees needs in mind.

In closing, rest assured that there are state and federal regulations in place that protect you from being singled out – whether you are buying health insurance yourself or your employer is responsible for it, you are protected.

Getting that body you have always dreamed of is not quite as simple as just eating healthily and training. Exercise is important but having a balanced nutrition plan is vital and will make or break your results. Your plan should contain the following: wholefood sources of protein, carbohydrates, good fats, vitamins and minerals and importantly adequate intake of water.

Key tips for good balanced nutrition:

o Always have Breakfast – Kickstarts your metabolism, gives you energy and supplies your body with nutrients for repairing muscle after period of starvation(when asleep)
o Eat Frequent balanced meals – Eat every 3 hours. Like a fire your body requires frequent intakes of energy supplying fuel which it will burn for energy.
o Eat protein and carbohydrates with each meal -carbohydrates elevate your blood sugar to varying degrees depending on type chosen. By having protein with it you slow the release of the sugars and get sustained energy preventing fat storage from erratic blood sugar levels.
o Don’t eat within 4 hours of bedtime – At nighttime you are slowing down. Eating late will result in unused calories being stored which, unless an endurance athlete, you will never use and will convert to fat.
o Drink a minimum of 2 litres of water per day – It is vital that you keep hydrated. All the systems of your body rely on water. Drink it frequently throughout day rather than large quantities infrequently.
o Make sure you have a cheat day – It is critical to you when creating a healthy eating habit that you incorporate a cheat day into your weekly routine. You must be realistic and by having 1 day to eat your favourite foods it will be easier to stay on track during the week.
o Eat lots of veg, salad, fruit – Like water these foods are absolutely critical to good health and subsequently results. These food sources contain vitamins and minerals which are key to energy, a strong immune system, healthy hair skin and nails, disease prevention, training performance and recovery and also effect the quality of your sleep.
Implement these 7 pillars and you will increase your health, energy and overall feeling of wellbeing as well as increasing your results from training.

Love fast food but hate the calories? Here’s an option that gives you the best of both worlds: cook your favorite fast food recipes at home and reduce the fat content in the process! Fast food restaurants often cook with the most fattening and salty ingredients possible to get people hooked. Fortunately, you can cook many of these menu items at home and reduce the salt and fat without reducing the flavor. Here are a few tips on how to do it.

First, instead of deep frying, fry your food in a healthy oil, like olive oil. You can also use a reduced fat oil to further decrease the calories. This will allow you to get that deep fried taste without all the harmful fats that most fast food recipes use. Simply pour a small amount into a skillet and fry it up.

Next, reduce the salt. A high salt intake causes high blood pressure and a variety of other health problems. Reduce the salt in the recipe to help reduce this problem. You won’t even notice the difference. Also watch out for other seasonings high in salt.

Reduce high calories condiments. You can majorly lower the calorie content of your meal by reducing high fat condiments like mayonnaise, ranch, and sour cream. Instead, use a low-fat alternative, or just reduce the amount. You’ll still get the great flavor, but you’ll cut the calories nearly in half!

But how do I cook fast food recipes and dishes at home? It’s surprisingly easy to cook most popular menu items at home. Many of them can be made with common household ingredients. All you need is a cookbook of replica recipes and a little practice and you can be cooking healthy fast food dishes in no time! Give it a try, you can save time, money, and calories!

Before knowing various types of treatment methods to cure acne scars, you should first have a fairly good idea about the origin, causes and types of acne scars.

Acne is a serious skin condition which appears irrespective of any skin type, age or sex of a person. In many cases it heals without leaving any scars, but in cases of severe, cystic and inflamed acne permanent scars are often left out. Such scarring can give a very old look to your skin and the skin may also lose its elasticity over the time.

That is, the scars can also alter your mental as well as over all personality. Generally there are two causes of acne scars. The first is the increase in tissue formation due to collagen build up in the skin. They are also known as keloids scars. It is believe that keloid scars are generally genetical. The second cause is loss in tissue formation. Such scars are more common. Further there are several types of acne scars: ice pick scars, atrophic macules, superficial and deep soft scars and depressed fibrotic scars.

There are many popular methods to cure acne scars. 5 successful methods to cure acne scars are:

CHEMICAL PEELS: These peels are helpful for treating only the minor and small type of scars. They are neither helpful in treating icepick scars nor the deep rooted ones.

DERMABRASION: Dermabrasion is a highly developed method to treat the deep rooted acne scars and when combined with punch excision it can also treat the minor type of acne scars. In this method the skin is physically removed, so after the method you require appropriate rest.

LASER TREATMENT: This is a relatively newer method to treat acne scars but is very effective. Here light rays are passed on to your skin to kill the defective skin cells. The method is quite successful to treat even the complex type of scars.

COLLAGEN INJECTION: This treatment is basically meant for leveling the surface of the skin and bringing it to the normal level. It injects protein in the human body and thus fills the area left deep by a superficial type of acne.

AUTOLOGOUS FAT TRANSFER: Scars caused due to nodulocystic acne are treated by this method. Here fat from the other parts of the body are cut out and injected into those areas where deep wholes are left due to acne.

But before going for any of these acne scar treatments you should first consult a dermatologist. As, it is very important to use the treatment that is best suitable for your type of acne scars. And the skin specialist is the only person who can offer you the best advice on this.