Can You Burn Fat in 4 Minutes?
Not long ago, one of my friends told me about guerrilla cardio as his favorite fat burning cardio workout. Have you heard of it? It’s an ultra-intense cardiovascular workout based on a study done by Dr. Izumi Tabata, Ph.D..
Dr. Tabata, a researcher at the institute of Health & Nutrition in Tokyo, Japan, conducted a study compairing cardiovascular endurance training vs. high intensity cardiovascular training. In Tabata’s study, one group did a full 60 minutes of moderate-intensity exercise 5 days per week. Group two also trained 5 days a week, but performed up to eight 20-second sprints of high-intensity cycling with a 10-second rest (pedaling at a slower rate) in between [1]. They performed these sprints between warm-up and
...tissue, metabolism, strength, speed, power, and anaerobic capacity. There is even a slight increase in cardiovascular function. Now why do many fitness participants feel that cardiovascular or aerobic exercise is far superior for fat loss? It is quite simple; they ...
Tabata found that group 2 athletes on the high-intensity program, got fitter faster than group 1 athletes who focused on endurance training despite the large difference in time spent working out (each day group 1 did 60 minutes & group 2 did 4 minutes). After this study was released, Muscle Media magazine published an article in October 2001 entitled: Guerrilla Cardio, which suggested a cardio program based on these findings.
Guerrilla Cardio
Minutes 1-4:
Warm-up 50% perceived exertion
Minutes 5-8:
Sprint- for 20 seconds
Rest- 10 seconds
Repeat
Minutes 9-12:
Cool-down at 50% perceived exertion
Are you wondering how 4 minutes of exercise can burn more than 60 minutes?
Guerrilla cardio is an extremely challenging cardiovascular program that
...total blood volume, allows for maximal ventilation and increases lung diffusion capacity. Cardiovascular training serves as the foundation for other fitness programs. The conditioning and health of the heart and blood vessels are the basis for safety and performance in ...
Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.
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...the most positive impacts of bicycling is improved health and freedom from the gym. Bicycling can be one of your favorite summer activities. Ali Carsen is an author and owner of the Confidently Sexy Newsletter. Visit http://www.ConfidentandSexy.com today for your ...
Jessica shows you how to develop a lifestyle of health, vitality, and fitness. She answers the questions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals once and for all.