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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.

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.

Physical fitness is a necessary requisite for leading a healthy and an active life. It not only improves the strength and endurance of the body but also the lifestyle of a person. Physical fitness is difficult to maintain, especially amid the stress and strain of contemporary lifestyles, with little scope for exercise and recreation.

The vital components of physical fitness are cardiovascular strength and endurance, respiratory efficiency, muscular strength and flexibility. In addition, a number of other factors such as environmental, chronological and physiological age and genetics influence physical fitness. The physical fitness methods adopted by one person should not be the same as for another, since the physique and health condition are usually not the same. Though physical activity or exercise acts as a catalyst to achieve physical fitness, a well-balanced diet also aids this process. A regular and systematic workout and a planned meal is a recommended way to maintain physical fitness. Small physical activities that suit an individual’s physical condition are more effective than heavy exercises.

Being physically fit will reduce various health-related problems such as obesity, hypertension and cardio-vascular problems. Apart from developing strong muscular mass, physical fitness induces wellness and emotional stability. In addition, a better performance of heart, lungs and other body organs is assured. Physical fitness can be achieved through yoga sessions, aerobic classes and muscular fitness exercises.

Today, more and more people are concerned about the importance of physical fitness in their lives. The urge to lead a physically fit life has boosted the development of multi-gyms and health clubs in every corner of the world. Physical fitness training classes are included from school days onwards. Further, required physical fitness tips and tricks can be obtained through libraries, publications and the internet.

It is always down to the individual which method is best. I’m not sure if there is any defined successful method about anyway. Sure, you have the ones seen as advertised such as the nicotine patches and hypnosis and so on, but there is no universal stop smoking methods, per say, that is 100% successful for all.

If there was, then all tobacco companies would have moved on concentrating there efforts on other things. But, if there was a universal panacea then still that individual would need a strong desire to achieve that goal. You can lead the horse to the water trough but you are not going to make him drink. He will do that only when he is good and ready.

I cannot emphasise this enough. You must well and truly make your mind up whether or not you want to stop smoking. All the stop smoking methods in the world will not have the slightest influence on you until you have done this. Once you are ‘prepared’, then you can get on with the business of seeking out a method.

I can only suggest that you choose one that you think will serve you best as an individual. Apart from the ones mentioned above you also have gums, inhalers, lozenges, acupuncture, laser, capsules, electronic cigarettes, herbal mixtures and potions. They are the main batch and plenty to choose from.

You will be perplexed when you scan them all so take your time and don’t make any rash decisions. Better to make an informed choice than just gamble on it. Even then, there is no real guarantee of success. This is why I stress that you must be careful in telling yourself that you have a strong desire to stop smoking. If you are ready to make that all important move, then you will have a much stronger chance of success. Go for it!

The key to a great fitness boot camp workout is to “bring the energy”. Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience!

Here are the 5 essential components to the best NO-equipment, bodyweight exercise fitness boot camp workouts! You’ll start with a total body warm-up and a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises.

The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued. After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all fitness boot camp workouts contain all three methods. Most workouts only use 1-2 different circuit methods.

The first circuit is the classic Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

The second circuit method is the new Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).

The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.

After the circuits comes ab training using total body ab exercises. There are no crunches in the NO-equipment Fitness Boot camp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!

Finally, you have the option of using the Fun’n'Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n'Games after a warm-up, if your clients really love this routine.

So that’s it. Cover these 5 aspects in your fitness boot camp workouts and bring the energy and you’ll have a lot of raving fans and happy campers!

Like a lot of people, I was initially intimidated about many aspects of the fitness industry. I was overwhelmed at the many different types of exercises and the various models of fitness machines. There seemed to be many training methods that sometimes even disagreed with one another. I could not make head or tails of it at all. Of course, I could get myself a personal trainer who could, no doubt, explain everything to me. But I was not sure I wanted to take such a big step right away. I wanted to start smaller. Fortunately, while not everyone can afford to hire a fitness trainer, any regular Joe or Jane can buy a fitness DVD.

That is in fact the route I took. I looked around me and saw that these fitness DVDs were everywhere. Of course, that’s hardly surprising. Fitness videos have always been a popular media commodity. I think I still have old workout videos from the ’80s in my basement. Still, I was blown away at the sheer number of fitness DVDs available and the variety of subjects covered. Pretty much every fitness technique that has ever existed is explored in some DVD, I would think. At my local video store I saw DVDs on aerobics, dance, martial arts, tai chi, Taebo, yoga, weight training, stretching, even juggling! There were videos for seniors and videos for teens and even for little kids.

I ended up purchasing a DVD entitled “Yoga for Beginners.” It was a great introduction to yoga and my wife and I enjoyed it very much. We found it very easy to learn the exercises when we could listen to the instructions and follow the movements as performed by a trainer on the DVD. Sure, an actual trainer could have given us more personalized coaching, but for an introduction to yoga, I believe that we got all of the information that we needed.

Now, don’t get me wrong. Of course I am not saying that DVDs can take the place of human trainers. But if you are just interested in trying out a fitness method, a DVD can introduce you to the relevant techniques, and help you to decide if the training method is right for you. Maybe later you could choose to go for more in-depth training and a professional coach, but for a light initial foray, a fitness DVD is definitely the way to go.