Category Archives: workouts

Use This in Your Triathlon Training…


The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.

How To Use Tabata For Triathlon Training

You will want to do the same exercises you will do during your triathlon during your Tabata workout.

Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.

Running

Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.

Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.

You need to be using all your physical capacity, straining all your muscles.

When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.

For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.

It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.

That’s Tabata. The work is intense, but, the rewards are great.

Swimming

You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.

For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.

Then twenty more seconds of water fury unleashed.

8 rounds, 240 seconds total.

Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.

Biking

Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.

Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.

You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.

You should be pretty much dead when it’s done.

The Rewards

The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.

One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.

There’s your Tabata workout for triathlon training. Now get to training!

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Tabata For Fat Burning: The Anaerobic And EPOC Effects


Tired of being overweight? Sick of not being able to wear the clothes you want to wear?  Ready to change? One good way to burn fat and build lean muscle is by using the 4 minute Tabata Workout.

The Tabata Game Plan:

You’re going to do twenty seconds—yes, I said twenty seconds—of really, really, really intense aerobic exercise. Then you’re going to stop and do nothing at all for all of ten seconds.

Then you’re going to do your exercising again, and keep it ramped up to the ultimate level—for all of twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you’ll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath—for exactly ten.

Keep on with this rhythm, until you’ve done 8 rounds of twenty-second bursts of fat torching radically intense exercise.

Creating The Anaerobic State

In the past, fitness experts have advocated the “fat burning zone,” which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike.

This slow methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.

Anaerobic literally means “without oxygen,” where you will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.

HIIT (High Intensity Interval Training) is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. If you desire to multiply the results, using kettlebells is an awesome way to accomplish this.

EPOC And Metabolism

The practice of alternating short recovery periods with maximum effort allows the body to push itself beyond its perceived threshold, and that initiates a chemical response and neuro-endocrine reaction.

Elevating the metabolic rate is the key to burning body fat! Contrary to what so many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continuously after the workout.

And the only way to use carbs as energy during the workout is with intense intervals that raise the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will naturally react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).

Tabata is the fastest and shortest workout option to create EPOC, and the anaerobic state, which, is so effective at torching body fat.

Choosing The Right Moves For Tabata

What exercise you choose to do will depend on your personal physical state and what you’re comfortable with. The type of exercise you do for a Tabata session has to be one that you are very familiar with, and very good at.

Still, if you’re not good at any exercise, don’t worry. You can teach yourself anything. What you’ll have to do is to do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works.

Form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you’ll lose out in form and the exercise will be of little value.

Burpees

One good exercise to use with the Tabata protocol is burpees—they’ll give you a full-body workout with no extra equipment.

  1. You start out standing straight and tall, hands stretched over your head.
  1. Then get down into a squat, hands down on the floor, and from there go into a plank.
  1. Go down all the way, like the lower side of a push up; push yourself up, then jump back up to the squatting position and back up to standing.
  1. Then one quick jump up, and you’re ready to begin again.

If you haven’t done burpees before, or it’s been a long time since you’ve done them, start by just doing four or five of them slowly, keeping good form. Tomorrow do ten, and the day after that, fifteen.

When you feel comfortable with the rhythm of this exercise and can do it pretty fluently you’re ready to incorporate it in an all-fire intense Tabata workout.

There are many other moves that can be done, some of which are simpler, and some are more completed. Even jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds.

Timing Your Session

You’ll need a stopwatch or some way of measuring seconds. A free Tabata app on your smartphone—there are several to choose from—is an easy way of getting it done.

When the counter starts, start doing burpees as if your life depended upon it, as if there was an atomic bomb about to go off and blow you and your loved ones to bits if you did any less than the maximum number.

When twenty seconds are up, stop. Wait ten seconds, and then go at your fastest, most intense pace again for twenty more seconds.

When you’ve done eight twenty second sessions you’ll have completed your fat-torching Tabata workout routine.

Try this out and leave me a comment below to let me know how it worked for you and any variations you’ve implemented.

Have an awesome day!

Jeremy LaRochester

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