Submitted by Got Strength? Blog

Ok, so you saw the teaser video yesterday. That particular vid had some good little notes on what the Tabata protocol is, but I’ll give you the full rundown.

Tabata training is named for Dr. Izumi Tabata, the primary researcher who along with his colleagues at the National Institute of Fitness and Sports in Tokyo, Japan performed the following study:

ABSTRACT

1: Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

PMID: 8897392 [PubMed - indexed for MEDLINE]
Ok, so what does that all mean? Here’s what went down. The researchers put their subjects, members of the Japanese speed skating team, through a six-week moderate intensity cycling program. This is pretty similar to what a lot of people do in the gym in an attempt to get in shape and lose weight.

The results of this indicated that the subjects did increase their VO2max (a measure of aerobic fitness). That’s great. They did aerobics and they got better at them.

Next they tested the same subjects on a very high intensity protocol where they sprinted for 20 seconds with ten seconds break, repeated 7-8 times. This is about four minutes of actual exercise. The session number (5x/week for six weeks) was identical. This intensity was VERY anaerobic.

It was observed that their V02max improved by 7ml.kg-1.min-1 as opposed to the 5ml.kg-1.min-1 from the aerobic training. Anaerobic capacity, which they were directly training, increased by 28%. So these athletes, already trained, gained MORE aerobic capacity from the high intensity training in addition to their increase in anaerobic capacity!

What about fat loss? Well, what about it? Here’s a study by Dr. Angelo Tremblay and colleagues at Laval University in Quebec.

ABSTRACT

1: Metabolism. 1994 Jul;43(7):814-8.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.

Tremblay A, Simoneau JA, Bouchard C.
Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.

The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was nine fold greater than by the ET program. Muscle biopsies obtained in the vastus lateralis before and after training showed that both training programs increased similarly the level of the citric acid cycle enzymatic marker. On the other hand, the activity of muscle glycolytic enzymes was increased by the HIIT program, whereas a decrease was observed following the ET program. The enhancing effect of training on muscle 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of beta-oxidation, was significantly greater after the HIIT program. In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation.

PMID: 8028502 [PubMed - indexed for MEDLINE]

This study on high intensity training versus a more normal endurance program was particularly enlightening. The endurance-training subjects took a 20-week program where they expended a mean of 120.4 MG of energy.

The HIIT program was shorter (15 weeks) and the subjects expended substantially less energy (57.9 MJ). There was a correction made for energy expenditure to equal it out. However, at the end of the training periods the HIIT subjects lost NINE times more subcutaneous (under the skin) body fat than the endurance subjects. They also showed enhanced markers of fat burning activity in their body. This means that not only was more fat burned from the high intensity expenditure the body adapted to become better AT burning fat as fuel.

Look into these and think about them a bit. Tomorrow we’ll go over some Tabata and other HIIT protocols!

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Submitted by Turbulence Training Blog

Measuring your body fat the same way on a consistent basis is important for keeping track of your results. As long as you don’t get too freaked out by slight variations and the actual numbers, and concentrate only on the long term trends, almost any body fat measurement tool can help.

Q: I ordered the TT system and I am still trying to read everything before I start. Its like there are too many choices to pick from(ya, I know its not a bad thing). 30 day fat loss, 12 week training, etc. Which is the best to start with? I am also trying to figure out how do do chin ups at home. Also is there an easy way to get a body fat % if you work out at home ?

Get help from a pro on everything, and results will come a lot faster,
CB
Click HERE to be the first to get the NEW TT for Amazing Lower Abs Workout

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Submitted by My Fitness Hut Blog

Power (how fast your muscles can generate force) is not just for athletes. If you are serious about your fitness level and health, power can help you exercise efficiently at higher intensities for longer periods of time.

Research and my experience as an athlete, exerciser and personal trainer proves that high intensity interval cardio and circuit-style weight training will burn the most fat and provide better heart health (and other benefits). You can get through these types of high intensity workouts and reach higher fitness levels if your body has adequate power.

How do you powerize your body, you ask? After laying a solid strength foundation, you should begin to incorporate high speed exercises into your routine. An example would be to do the medicine ball chop at full speed. Another example would be to incorporate plyometric exercises, such as squat jumps, into your routine. Doing exercises at full speed will train your neuromuscular system to work faster. It is important to execute these exercises correctly before proceeding to the full speed versions. Failure to do so, will almost certainly lead to injuries.

Doing exercises at full speed will also recruit and build up your fast-twitch muscle fibers (type IIa and type IIb). Fast-twitch muscle fibers are important for explosive movements such as sprints and jumps and sports such as football, basketball and soccer. Fast-twitch muscle fibers also help you generate power faster. If you only train at slow speeds, you will use your slow-twitch muscle fibers (type I) more. Slow twitch muscle fibers have a high capacity for aerobic activity but they don’t generate power very well. Predominately using slow-twitch muscle fibers during training will not give you that lean and toned look that you want.

Recruiting your fast-twitch muscle fibers during your workouts will give you a more athletic, powerful looking body. Mix in more high speed power exercises into your routine. If you do so, you will find yourself reaching higher levels of health and fitness!

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Submitted by Turbulence Training Blog

I’ve just started a 3-week Turbulence Training roadtrip that has taken me to LA, and will lead me through Nashville and down to Charleston, South Carolina before it is all over on April 14th.

And while setting up this trip, all I could think about was, “When I am going to get my workouts done?”. Should make for some interesting road trip workouts, will have to hunt down the local Gold’s Gym, or pass me a recommendation through support AT turbulencetraining.helpserve.com

I’ll need to find a place in downtown LA for this weekend…unless Kobe invites me over for a workout at his place or the Staples Center…and next week, anyone got something out by Opryland in Nashville?

Also coming next week, 2 interesting surprises for TT customers…

CB
Get ALL the TT Workouts HERE

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