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HIIT: What is Tabata workout?

HIIT: what is Tabata workout?

First things first, before going into the description of the Tabata workout, let’s explain what is a HIIT training.

HIIT = High-Intensity Interval Training

This training style became very popular recently because it allows you to do a good training in a short period (perfect in you have a busy schedule).

This type of training will help you to lose body fat because, due to the high intensity, your body will continue to burn calories even after the training (afterburn effect). This is due to the fact that your body requires more energy (calories) to repair itself after this intense training.

The concept of this training is quite simple: performing short powerful movements, followed by regular resting periods. Rather than spending one-hour practicing moderating exercises, you will push yourself close to your limit for a short time.

Tabata is one of the most effective HIIT training. It was originally created by Japanese professor Dr. Izumi Tabata for the Olympic speed skating team.

Tabata HIIT = 8 x 20 seconds maximal intensity exercise + 10 seconds of rest between each lap = 4 minutes exercise

This type of training is really efficient because it will both strengthen your muscles and improve your cardiovascular system.

Here is an example of a Tabata workout with 2 different exercises that you can easily do at home, for the days you would like to skip the gym.  

Exercise 1: Perform squat during 20 seconds + rest for 10 seconds + Repeat again (8 times)

Rest for one minute

Exercise 2: Perform mountain climbers during 20 seconds + rest for 10 seconds + Repeat again (8 times)

You are done! Congratulations! You just burned 343 calories!

Don’t forget to engage your core during both exercises. Perform the mountain climbers at high speed in order to get your heart rate up!

 

What are the benefits of Yoga for your body?

thebenefitsofyoga

We can consider that Yoga is a tree with 8 different branches: restraints, observances, postures, breathing, withdrawal of senses, concentration, meditation, and absorption.

Most of the time, the type of yoga usually practiced in gym and yoga club is the Asana yoga. The Asana yoga is more focused on posture, stretching, and strength. The idea is to connect the movements of your body to your mind and respiration. This is much more than stretching: this is a physical-mental work.

You can choose to practice yoga by embracing the 8 different branches of yoga or simply by practicing the spiritual connection.

What are the benefits of Yoga?

  • Yoga improves your flexibility and versatility by lengthening your muscles. This is the most obvious benefit of yoga and you can see the results very quickly. During the first class, touching your toes will seem impossible. But if you keep going to your yoga classes, the pain will start to disappear.
  • It tones your body and builds muscle strength which protects you from back pain or arthritis.
  • Yoga helps you understand how to align your body, how to position your muscles and how to improve your balance. Having a bad posture can cause back or neck problems.
  • It increases your blood flow, specifically the relaxation exercises.
  • Yoga helps you to sleep better by providing downtime for the nervous system (if your class includes meditation exercises).
  • You can lose weight but it depends on different factors:
  1. The length of your session
  2. The frequency of your yoga training (at least twice a week).  
  3. The type of Yoga: yoga sessions are more intense with the Ashtanga, Vinyasa and Power yoga. 

Even if you don’t really lose weight, you will see your body get toned.

Get Rid of the “All or Nothing Mindset” and Reach Your Goals

A few days ago I was in a coaching session with a client of mine and she told me that she recently had come to realize that when she sticks to her healthy eating and workout routines, the benefits of it are very clear. She feels physically and mentally more energized and happier. So if she already knows that this nourishing way of eating healthy and exercising regularly makes her feel better. How comes she, as well as so for so many other of us, over and over again, keep on falling off the wagon?

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