Question:

Why do 45 minutes cardio while you can do it for 4 minutes of HIIT?
It is believe to be 9 times effective than 1 hour aerobic exercise and twice as 45 minutes cardio?
It is called "TABATA HYPER INTERVAL INTENSIVE TRAINING". This training only last you 4 minutes a day and never do it more than 3 times a week.
How to do it? Simple..
1.Get a simple 1 - 2 minuites warm up.
2.Sprint as fast as you can for 20 seconds, yes 20 seconds.
3.Rest for 10 seconds, yes die die msut 10 seconds this is the key of tabata's.
4.Do it for 8 times, yes only 8 times will do, dont overdo it.
Sounds easy eh? 4 minutes only compared to 45 minutes of cardio. But let me tell you, it is the most hardest fat burning solution. And if you able to do it "PERFECTLY" you're consider as a fit person!
And dont amaze if you get white pale, puke or flat after doing this "simple" 4 minutes training.
How does it work?
We knew that, by cardio-ing for 45 minutes, for the first 20 minutes our body wil use up the sugar in the body for energy and after the amount of sugar in our body is finished it will use fat to converts to energy whiel we running. That is WHY if want to lsoe fats must run at least 35 minutes. The faster you run after that the more fat burned.but this is an highly inaccurate guide...it depend on the fitness of the person...the fitter you are, your body will release fatty acid eariler... a extreme unfit person might not release much fats at all even after 20min...
But as for tabata running, why does only 4 minutes and how to burn fats if like that???
HIIT training burn very little or no fats during the run due to lack of oxygen deliver to the muscles...so it use mainly glucose as fuel... but after training your body will burn hell lots of fats as your body will fight to replace glucose in your muscles...the replace rate is about 5percent per hour for the average person and 10percent for world class sportman...so your body will quite a numbers of hour to replace the fuel in your muscles and that translate to fats is being burn even after exercise for many hours...can be up to 12-24hours...that explain why spinter is often have very low body fats level...
HIT is the way to go if you know how... this is the faster way to improve fitness...way better than long run or so call "fat burn zone"...it help to improve VO2max...people with high VO2max not only is much fitter but often much healthier...research had shown people with high rate of oxygen often is also:
-lower blood pressure
-better heat regulation
-stronger tendons and ligaments
-thicker cartilage
-larger muscles
-greater blood volume
-more hemoglobin
-less body fat
-denser bones
-more efficient lungs
-heart pumps more blood with each stroke
-more oxygen extracted from the blood
-more capillaries
-lower heart rate
So if ya'll wanna to shed your weight of as well as improve your fitness level, then start doing HIIT now, but remind you this is an EXTREMELY, yes EXTREMELY difficult training, where 45 minutes cardio/slow jog is 3 times easier than this training.
Hope that help, and sorry for my english it sucks.. :o

Answer:


Why do 45 minutes cardio while you can do it for 4 minutes of HIIT?
It is believe to be 9 times effective than 1 hour aerobic exercise and twice as 45 minutes cardio?
It is called "TABATA HYPER INTERVAL INTENSIVE TRAINING". This training only last you 4 minutes a day and never do it more than 3 times a week.
How to do it? Simple..
1.Get a simple 1 - 2 minuites warm up.
2.Sprint as fast as you can for 20 seconds, yes 20 seconds.
3.Rest for 10 seconds, yes die die msut 10 seconds this is the key of tabata's.
4.Do it for 8 times, yes only 8 times will do, dont overdo it.
Sounds easy eh? 4 minutes only compared to 45 minutes of cardio. But let me tell you, it is the most hardest fat burning solution. And if you able to do it "PERFECTLY" you're consider as a fit person!
And dont amaze if you get white pale, puke or flat after doing this "simple" 4 minutes training.
How does it work?
We knew that, by cardio-ing for 45 minutes, for the first 20 minutes our body wil use up the sugar in the body for energy and after the amount of sugar in our body is finished it will use fat to converts to energy whiel we running. That is WHY if want to lsoe fats must run at least 35 minutes. The faster you run after that the more fat burned.but this is an highly inaccurate guide...it depend on the fitness of the person...the fitter you are, your body will release fatty acid eariler... a extreme unfit person might not release much fats at all even after 20min...
But as for tabata running, why does only 4 minutes and how to burn fats if like that???
HIIT training burn very little or no fats during the run due to lack of oxygen deliver to the muscles...so it use mainly glucose as fuel... but after training your body will burn hell lots of fats as your body will fight to replace glucose in your muscles...the replace rate is about 5percent per hour for the average person and 10percent for world class sportman...so your body will quite a numbers of hour to replace the fuel in your muscles and that translate to fats is being burn even after exercise for many hours...can be up to 12-24hours...that explain why spinter is often have very low body fats level...
HIT is the way to go if you know how... this is the faster way to improve fitness...way better than long run or so call "fat burn zone"...it help to improve VO2max...people with high VO2max not only is much fitter but often much healthier...research had shown people with high rate of oxygen often is also:
-lower blood pressure
-better heat regulation
-stronger tendons and ligaments
-thicker cartilage
-larger muscles
-greater blood volume
-more hemoglobin
-less body fat
-denser bones
-more efficient lungs
-heart pumps more blood with each stroke
-more oxygen extracted from the blood
-more capillaries
-lower heart rate
So if ya'll wanna to shed your weight of as well as improve your fitness level, then start doing HIIT now, but remind you this is an EXTREMELY, yes EXTREMELY difficult training, where 45 minutes cardio/slow jog is 3 times easier than this training.
Hope that help, and sorry for my english it sucks.. :o

Answer:

Well, basically u got that from a Men's Fitness mag isn't it?

Answer:

so yoshiki, have you tried this training method? how's the results?

Answer:


NO.
i didnt even read that magazine before.
It is what i read months ago, and decided 2 re-write everything. from mens mag, the english would be better, the grammar would be correct. look at what i type, cant u see the diff. duh~
ok, poison. yes, i am trying it. and it is damn incredible hard for the first time.

Answer:

But from wat I heard.. U cant suddenly sprint n rest n sprint again coz u will get a heart attack.. Only sportsmen with the direction/help/advice/montoring from Professionals then u can do that.The S League ppl told us tat.. When I was training with the team..

Answer:

that why it is called HYPER INTENSIVE INTERVAL TRAINING. Before yous tart doing this training, you msut get used to running first. When you are ok with running start doing this method. actually you can, it depends on how ur lung take it. that is why i say it is very very tough training.

Answer:

Good article on HIIT

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This Excercise u saying are usually use as a training for blip test for the senior players.. in the league

Answer:

somehow i got a feeling that the conventional way/intensity/duration of jogging/running is still the best.
30 minutes per jog/run, 3 times per week. 70% to 80% intensity (or adjust to taste). best liao.

Answer:

Men's Health also says intense cardio for the 200m run and then quick walk is also good for cardio. But obviously you need good lungs and stamina. For me, I only do a bit when I'm running in a stadium track.
I get bored running tracks so I do that sometimes.

Answer:


errm they say cannot becoz normal pple are not fit wat...not tt u cannot......this sprint-rest-sprint thing is actually called fartlek...its actually to train your speed endurance...
endurance and speed endurance is different...endurance or stamina is when tt u can keep on running and running nonstop
but speed endurance is...how long u can run at top speed using the energy call ATP which i duno wat it stands for lar...but as u know, the longer u sprint, the more lactic acid will built up in ur body...therefore fartlek is actually a form of training to increase your body's treshold for lactic acid
a person who can run like 10km comfortable may not be able to sprint a 400m track easily
when the s-league guys tell u tt u cannot do it...don't really mean u cannot do it...just tt u need to train gradually and improve...so don't give up...if they can do it...why not u...afterall its only physical fitness here...its not talking soccer skills

Answer:


fartlek is actually a very interesting workout...but pls remember to stretch yourself thoroughly after this workout...u wun wanna leave all the lactic acid behind in your body to cause u soreness or tightness in your muscles
for a change u can actually try to do various forms of fartlek
1) sprint 100m - walk 100m - sprint 100m - walk 100m...4 rounds = 6 times of 100m, pace around 13-14sec
2) sprint 200m - walk 200m - sprint 200m - walk 200m...run not less than 4 times not more than 10 times of 200m, pace around 28-29sec
3) run 300m and take 7-10mins rest in between each run...do about 5-6 times pace around 47-50sec
for 1) you train more on your endurance...u wun feel much of the lactic...but u feel like heavier upon reaching the 5 or 6 times...its good tt u built this up for the 200m later on
for 2) this is where u will fell lactic acid building up in ur legs up to your butt...esp after u run like 3 times...but its all up in the head...cont doing...u will get up ur treshold for lactic...do this for abt once a wk for a fortnight...u'll be ready for 300m
3) at the 2nd 300m...u'll be burning hot hahaha...but its really fun coz u r pushing yourself...and when u really finish...u'll feel how satisfied...a hint *when u run the 300m...when u reach the 150m mark...u'll feel super heavyur legs cannot move and all...but actually your arms are not tired...so swing ur arms more and harder so as to drive your legs to move...its very very useful
good luck in your training...all these are my personal training and exp...not from books...so do at your own risk

Answer:

is the latic acid the cause for stitches when u run?

Answer:

ehz...lactic acids are not linked to stiches..i've heard coaches talking abt not drinking enuff water prior to long running my causes stitches...but for me i dun get stitches coz i basically dun do long distance running...its also your breathing technique that causes stiches...
so sorry i'm not very very sure abt the cause of stitches...anyone here who really knows can help???
but lactic is actually a form of body waste...u try and sprint 400m...fast...dun stop until u complete...when u reach abt 200m mark u legs and body will feel damn sore and tight...thats the lactic acid building up...hahaha do it to exp...but make sure after u finish running...DO NOT sit down...stand up...and walk around...struggle also can...walk abit jog abit...stretch and cool down...otherwise u will get the soreness and tightness for the next couple days if its very bad

Answer:


ah i get wot u mean.. i do jog a 5km route qutie regularly.. n around the 3.5km mark i feel the tightness in my calfs..
but i dont feel the stiffness u mention for the nxt couple of days, it usually ends after a night sleep..
is there a way to reduce the tightness? i do warm up before i jog... a 200m light jog plus stretching before i start

Answer:


oh the tightness in ur calves are becoz they are tired and not exactly lactic hahhahaa...when u jog...your calves are heavily utilised...thats why i hate jogging...damn it man...the calves always very sore...can cramp also lor if nv warm up properly...
one way to counter this is to train ur calves lor...go gym and lift weights on ur calves...otherwise to counter lactic is to increase ur treshold...that is do more interval trainings...have a mixture of both distance and intervals training in a wk...u can try like...mon-fri...dist-int-gym-int-dist, sat or sun...do any other sports like soccer or basketball...when u workout in the gym, when u train ur calves...after everything dun cool down first...go to a place...do some vertical jumps...maybe like jump up 10reps 3-5 sets...this is to convert training to explosive power...sorta improve your calves agility and power

Answer:

yeah, that is why, if u are NOT FIT, dont try TABATA first, can do normal HIIT, 20 secodns running and rest up to 7 minutes, do it few rounds and increase weak after weak. u will improve the stamina.

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soudns like if i do that tabata shit right now you would be able to see me on channel newsasia ' 16 year old dies running ' .

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depends on how ur fcuking lungs can take this sh1t.

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yeah dammit i know it depends on how my fcking lungs can take that shit , and i know that my stamina is weak as fck , thats why i say i'm going to die if i do it . do i sense a tinge of are-you-stupid ?