Top Tips To Take Your Fitness To The Next Level

 

Finding information online to help you get fit can be difficult. There is a ton of info out there so spend your time sourcing the best advice instead of reading all of it. Luckily, we have done the research for you and listed the best tips in the article below.

Even if you have not completely achieved your fitness goals, you should still allow yourself an opportunity for a confidence booster. For example, you could purchase new workout clothing. Even one new article of clothing gives you something to fashion for your friends and maybe encourage a new trip to the gym.

Plant a garden in your yard. Gardens aren’t a joke, they require a lot of effort and labor. You must dig holes, do some weeding, and lots of squatting. Gardening is just one of the many things you can do at home to keep in shape.

Use smaller machines first when you are handling weights. Your smaller muscles get tired before larger ones do, so it makes sense to start with dumbbells or barbells before the bigger machines, for example. Also, this process can create a better transition when you lift heavier weights.

Make yourself an exercise schedule to make it harder to weasel out of your fitness routine. You should try working out a few days a week. It is important that you follow your schedule. When you miss a workout, fit in extra activities sometime in the same week.

If you do identical exercises in a fraction of your normal time, you can build muscles more quickly. Your stamina will increase and your muscles will get a better work out. For instance, if your full body workout normally takes 30 minutes, aim to finish in 27 minutes instead.

As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.

Home Fitness Workouts

Sometimes when I’m at home, and I don’t have the time to work out at my local gym, Its nice to have the home workout option.

This week we are taking a look at some home Tabata training workouts to improve your health and fitness.

We got some nice health and fitness tips from The Right Path Fitness team and a couple of sample workouts.

4 Total Minutes of High Intensity Work

20 seconds work

10 seconds rest

Repeat 8 times

Sounds easy, right?! It’s not. What’s great about it is that the 20 seconds is up so quickly it doesn’t even give you a chance to think “I can’t do this, it’s so hard.” The best part is you can do it with any exercises – at home, at the gym, anywhere! You can also tailor a tabata workout to the length of time you have – I usually do 8 exercises, with one minute of rest between. That takes about 40ish minutes to complete.

Here are a few examples of tabata workouts you can do at home:

 

Hope you find these sample workouts helpful.

 

 

Tabata Training Explained – Great Resources For Finding Out More

As you will see if you look at the recent research and find information online, Tabata Training has become a very popular form of modern exercise for Personal Trainers. You can find more information about the latest trends and initiatives amongst the personal training community and also find reputable and accredited personal trainers by visiting the National Register of Personal Trainer (NRPT) website. 

 

One of the great things about Tabata Training is that it is equally effective for both wen and women, and indeed people of all fitness levels, skills and abilities. If you look on sites specialising in men’s fitness training such as menshealth.co.uk/fitness you will find a large number of articles that cover all aspects of Tabata Training and openly recommend it is a valid method of training, such as this one on The Ultimate Tabata Workout.

 

There are also some very good and useful similar articles within the training section of Men’s Fitness magazine online http://www.mensfitness.com/training which speak about very much the same thing and are also an excellent resource if you want to learn more about various forms of training such as Tabata.

 

Similarly, sites and publications that very much specialise in womens fitness also have many articles that speak about and cover all aspects of Tabata training, one of the best such resources is the fitness section of Women’s Health magazine online http://www.womenshealthmag.co.uk/fitness where you will find several great articles all talking about Tabata Training and its benefits.

 

But it’s not just glossy magazines and modern contemporary and fashionable publications that talk about the benefits of fitness workouts such as Tabata Training.

 

More traditional, conservative and mainstream sources such as the fitness section of the NHS website http://www.nhs.uk/Livewell/fitness/Pages/Fitnesshome.aspx also cover the health and fitness benefits of high intensity interval training, a category that Tabata Training very much falls into.

 

As you can see, Tabata Training is now everywhere and is openly considered a very valid method of training so it’s something you should most certainly be looking into and trying for yourself – if you haven’t done so already.

The Benefits of Tabata Training

Tabata training has a wide range of benefits for fitness and health that make it a great form of exercise.

Below we list the main benefits of Tabata Training and summarise why it’s so effective for improving health, fitness and personal wellbeing.

1 Fat Loss through Increased Metabolic Rate

Intense exercise raises our metabolic rate to about 15 times the basal metabolic rate, or BMR. The Tabata method puts short-lived but acute stress on the body. When these intense exercises occur on a regular basis, the body increases its BMR to handle the new demands put on it. Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the fat that your body burns even when you are not exerting yourself

 

2       Muscle Tissue Retention

 

Dieting as a means to weight loss often causes loss of muscle tissue. The Tabata method of HIIT places stress on muscle tissue, which tells your body that more muscle tissue is needed. As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue is highly likely to increase.

 

3          Anaerobic and Aerobic Capacity Increase

The body’s aerobic capacity, also called its maximum oxygen uptake, is the greatest amount of oxygen it consumes when strenuously exercising. Anaerobic capacity is the maximum amount of energy that can be produced by the body in the absence of oxygen. This anaerobic energy is produced by burning carbohydrates when there is insufficient oxygen in the bloodstream to produce the required energy aerobically.

A study by Dr. Tabata showed that using his method five days a week for six weeks produced a 14 percent increase in the participants’ aerobic capacity and a 28 percent increase in their anaerobic capacity. This provides a decided increase in stamina.

 

4      Time Savings

 

The highly reduced and condensed durations of  Tabata workouts increases an individual’s willingness to work out regularly. It would be difficult to argue that you can’t fit in just 4 to minutes of Tabata Training a day, which is one key factor that makes Tabata Training such a motivating form of exercise to perform on a regular basis – no matter how busy you might be.

 

Bonus Tips:  You should always ensure that when you are searching for a reputable and capable personal trainer who can carry out Tabata Training classes for you, you use the right resources to check credentials, qualifications and specific experience etc.

We recommend visiting the NRPT (National Register of Personal Trainer) website to check this information from a highly reliable source http://www.nrpt.co.uk/

 

Tabata Training is just one form of different exercise that we recommend here at Right Path Fitness, as we are always seeking innovative and forward-thinking ways of training that best meet the ever-changing needs of our clients.

For more ideas and inspiration on other forms of training that you could and should try, we recommend visiting menshealth.co.uk/fitness and looking through their superb and highly detailed resource for all things fitness related.

 

Health benefits of Tabata

Tabata is a high-intensity interval training program developed by Dr Izumi Tabata.  A session is completed in just 20 minutes, but participants are required to work at maximum intensity with only the 10 second rests prescribed in a 20/10 interval programme.  It is split into 4-minute workout sessions repeated eight times.  It is full on and will raise the heart rate, so what are the benefits of Tabata on your health?

Fat Burning
Firstly, because of the intensity, Tabata will keep working on the metabolism after the workout has finished.  Without a doubt, your heart rate will rocket, and this, in turn, raises the metabolism.  In order to work out at that level, the body has to work.  If you then develop a routine whereby Tabata becomes part of your week, the BMR, which is your base or resting metabolic rate increases.  This means even away from a class you are going to be burning more energy than you were before, and in class you are looking at 15 times increase to that BMR.  Burn baby burn!

The Two A’s
We are all familiar with the term aerobic, and of course, Tabata is a form of aerobic exercise.  Your aerobic capacity it the maximum amount of oxygen you consume during vigorous exercise.  Tabata can significantly increase this.  Anaerobic refers to the maximum amount of energy your body can produce during the absence of oxygen.  To get this energy the body burns carbohydrates.

In the original test studies that Dr Tabata carried out, participants saw a 28% increase in the anaerobic capacity and a 14% increase in their aerobic capacity.

Good for Muscle Tissue
When we use diet to lose weight, we are also running the risk of losing not only fat but muscle tissue.  To keep muscles in good condition we need to work them, and the high-intensity interval training method offered by Tabata does just this and helps the body develop muscle tissue rather than damage it.  Longer cardio workouts such as endurance running can place strain or damage muscle tissue.  With Tabata, participants will find that their lean body mass fast goes up.

Short and Sweet
Ok, so time is not a direct benefit to health, but this can be a driving factor when it comes to exercise routines.  Many people do not want to go to the gym for hours, and others simply do not have the time.  Because a Tabata session is only 20 minutes long, the motivation to work is higher. Due to nature and intensity, it is also is not something that you would do daily.  Rather something to be done twice a week, and with such benefits on offer, this again is a great motivator to those short on time.  No equipment is needed, so there is nothing to purchase, just turn up to classes and pay the class fee.

It is, of course, necessary with all forms of exercise that you warm up the body before diving in, otherwise there is a risk of injury from cold muscles.

How to Become a Tabata Instructor

If you are already a fitness instructor, or a uber fitness bod looking for a change of career, you might consider becoming a Tabata Instructor.  So how would you do that?

Tabata is a Trademark
The first thing you need to do is ensure that you are looking at a genuine training provider.  Anyone can purport to offer certified training, but it is worth looking into their credentials before you sign anything.  If you claim to offer Tabata training but your provider was not affiliated with the organisation you can a) be in a lot of trouble and b) shut down and prevented from working until you remove all reference to Tabata, which is pretty devastating, so be sure that doesn’t happen.

If you want to teach a variety of Tabata and understand that you are not training with an affiliated school, that is fine as long as you advertise correctly.  Variations are always going to spring up, so just make sure you know who you are licensed by and advertise properly.

Learn at Home or In The Classroom
As with most things today, flexibility is essential.  People need to be able to train at a time, and in a way, that suits them.  A quick internet search will reveal companies offering on-site and distance learning.  Again, you will need to decide what suits you, however, remember that learning without an instructor present can lead to subtle issues that are never corrected.

You should expect to put in a degree of time and effort learning your new skill.  In order to teach something, you need to know the subject better than the most competent students – or risk the red face that goes with not knowing the answer to what should be an easy question.

Get Your Own Fitness High
Most people practice Tabata once or twice a week, however as a teacher you may well need to do more to make a living.  Tabata is physically demanding, so you will need to work on your fitness levels before you get into a class.  It won’t reflect well if the teacher is flaked out in a corner mid class.  Now, of course, there clever tricks and tips you can use, which mean you do not have to do every class in full.

Walking around the room is an excellent way to monitor how each student is doing and means you are not working so hard.  You will need to be bang on with timings, so make sure you are using a good timer or, even better, a larger timer on the wall that everyone can see.

Certificate Central
Not only will you need to get a certificate that confirms you have reached a standard for teaching you will need to consider an insurance certificate.  If you are working as an employee of a fitness centre, you will probably find that they have insurance in place for all teachers.   However, if you are looking to open your studio or teach on a freelance basis, you will need to have public liability and/or indemnity insurance in place in case any issues arise.  You may also want to ensure your registration forms include a health waiver stating the participants do so at their risk, after consulting their doctors.

How to do a Tabata Workout Yourself

Not everyone loves the buzz of an exercise class and prefer to exercise alone. Others may find that they cannot get to the gym or studio at the time a Tabata class is being held due to other commitments. Or maybe you just want to top up at home before attending classes later in the week. Whatever your reasons, doing a Tabata workout for yourself is something a lot of people want to do, so here is how to get started.

First, Learn the Routine
Tabata is a form of high-intensity interval training but what sets it apart from other forms of HIIT exercise is the strict timing mechanism. A circuit in Tabata consists of a continuous flow of movement (no stopping for a rest or drink here people) operating under the 20/10 rule. So, a circuit goes as follows

Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs

The exercise moves used are not the most important factor, but we will look at some you could use below. What is crucial is that you maintain the circuit above and ensure that your exercise periods are at maximum, got nothing more to give, intensity level.

So, you will need timers that do not distract you, that you can see without having to stop.

Now, Add Some Exercises.

Once you are confident, you can remember the timings, pick some exercises – again you need to remember them and not stop to look what comes next. Some people pick 8 entirely different exercises; others pick 4 and repeat, the choice is yours. The beauty of Tabata is it only requires yourself. Accessories are optional, and we will get to those shortly. Here are a few suggestions for your exercise plans:

  1. Burpees
  2. Jumping Jacks
  3. High Knee Jogging
  4. Jump Squats
  5. Ice Skaters
  6. Push Ups
  7. Tuck Jumps

Of course, the list is up to you, and if needed write it on a whiteboard or piece of paper you can see at all times.

Add to the Mix

Now, as we mentioned, equipment is optional, but some people love to mix up their exercises by adding props such as

  1. Kettlebells
  2. Jump ropes
  3. Medicine balls
  4. Dumbbells

Just be careful that they do not become a distraction, and you are not scrambling to pick up or put down something.

You can also use a stationary bike or treadmill, the key aspects of your Tabata workout are the all important timings and the intensity. How you achieve, this is largely up to you.

The Warnings
As with all exercise routines, you should ensure that you warm up properly before you begin to limit the risk of injury. Dr Tabata developed the practice for those who already have a level of fitness, so care needs to be taken if you are new to exercise and have yet to attain a fitness level.