Hi this is Matthew coming to you with Tabata. You may be asking: whats Tabata? Tabata is a form of a workout that you do for 4 minutes straight. Well not exactly straight. It's broken down so that you do the exercise for 20 seconds then rest for 10 seconds and it's done for a total of 4 minutes. It's a tiring workout and you'll feel sore after, but like anything you do the more practice you get at it, the better you'll be.
Tabata was invented in 1996 by a Japanese man called Izumi Tabata as an alternative version of HIIT (high intensity interval training). He did a study of how it would affect the body and what the benefits are. He found that doing athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training(70% VO2max) 5 times per week. The steady state froup had a higher VO2max at the end (from 52 to 57 ml/(kg min), but the Tabata group had started lower and gained more overall (48 to 55 mL/(kg min). Also, only the Tabata group gained anaerobic capacity benefits. Yeah i don't really know what most the words they're using means, but overall it will increase your fitness level.
Tabata's only one type of HIIT you can do. Theres also: Peter Coe, Gibala and Timmons. Peter Coe focuses on running. Peter Coe (the guy who came up with the idea) was influenced by the German coach and university professor Woldemar Gerschler and a Swedish physiologist Per-Olof Astrand (don't ask me how to say his name because I don't know how). His method involved running 200 metres repeatedly with only 30 seconds of recovery between each fast run. Gibala focuses on long term stamina. Professor Martin Gibala and his team at McMaster University in Canada have been focusing on high intensity training for many years. He did a study in 2009 with students. The workout envolved a 3 minute warmup, followed by 60 seconds of an intense exercise and ending with a 75 second rest. This process is repeated for 8-12 times. There's also an easier version that he created in 2011, it includes a 3 minute warmup, 10 repetitions of 60 second bursts at 60% peak power each followed by 60 seconds of recovery and ends with a 5 minute cool down. Timmons focuses on biking. Jamie Timmons a biology professor at Loughborough university came up with the idea of flat-out intensity. It consisted of three 2 minute sets of pedaling followed by 20 second bursts of cycling at max effort.
As you can tell, there's many different forms of training that you can do, you just have to find the one for you.
Wednesday, 27 November 2013
Wednesday, 2 October 2013
Running = Better you
Hello, my name's Matthew Zimmerling and I'm training for a 10 K race called Rattle me bones. When I started doing this, I wasn't the greatest runner. I wasn't even able to run 3 K let alone a 10 K. This blog will give you tips on how to train for long distances and increase your stamina.
First things first, know what your current limit is. if you don't know what your limit is then you don't know how hard to push yourself. An easy way to gauge this is to run 1 mile. If it takes you more than 8 minutes then take it easy when you go for runs. Start off by doing 3 K runs at least two times a week. When you feel more confidant then increase to running 5 K three times a week.
Now if you took between 7 and 8 minutes I would recommend starting off by doing 4 K runs at least two times a week. When you feel more confidant, increase to doing 6 K three times a week. If you did the run between 6 and 7 minutes, you should be able to run a 6 K no problem. I would suggest doing it two times a week. When your getting bored of doing 6 K increase it to an 8 K and do it three times a week.
Finally if you did the mile run in under 6 minutes, you don't need this blog, but if you insist then OK. You should be able to do 8 K no problem two times a week. When your good at doing that then increase it to 10 K three times a week.
Now this is important. DON'T RUN EVERY DAY. You can pull something and really hurt yourself. Also don't go do a jog one day, then work out your legs the day after. YOU WILL REGRET IT (personal experience). Take it easy and work out your cardio or your core or something else and let your legs rest. Do a bit of leg exercises, but don't push it.
Here's a website to help you organize or running scheduale.
http://www.runnersworld.com/training/10k-training-plans
That's all this time.
Matthew out!
First things first, know what your current limit is. if you don't know what your limit is then you don't know how hard to push yourself. An easy way to gauge this is to run 1 mile. If it takes you more than 8 minutes then take it easy when you go for runs. Start off by doing 3 K runs at least two times a week. When you feel more confidant then increase to running 5 K three times a week.
Now if you took between 7 and 8 minutes I would recommend starting off by doing 4 K runs at least two times a week. When you feel more confidant, increase to doing 6 K three times a week. If you did the run between 6 and 7 minutes, you should be able to run a 6 K no problem. I would suggest doing it two times a week. When your getting bored of doing 6 K increase it to an 8 K and do it three times a week.
Finally if you did the mile run in under 6 minutes, you don't need this blog, but if you insist then OK. You should be able to do 8 K no problem two times a week. When your good at doing that then increase it to 10 K three times a week.
Now this is important. DON'T RUN EVERY DAY. You can pull something and really hurt yourself. Also don't go do a jog one day, then work out your legs the day after. YOU WILL REGRET IT (personal experience). Take it easy and work out your cardio or your core or something else and let your legs rest. Do a bit of leg exercises, but don't push it.
Here's a website to help you organize or running scheduale.
http://www.runnersworld.com/training/10k-training-plans
That's all this time.
Matthew out!
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