Albert K. Park

Vernon Davis: 6 foot 3/250 plbs/4.38 sec 40 yd dash
An athletic specimen made from High Intesnity Training

My alarm clock has it's hell born temper tantrums at different times each day of the week. This is usually due to my hectic work schedule and awkward sleeping patterns, but I'm sure many of you experience the same predicament with a work and life schedule that can press you for time. Of course, you don't want to always have to go work out before work at 6 am for an hour when your running behind on sleep and time. (I do like running in the mornings, kind of clears the mind you know?) But wait, I just might have the solution for you that will save you time and help you melt that fat away. Aren't you Lucky!

It was after I missed my second workout last week from not having enough time that I decided that despite being pressed for every minute in my day, I needed to find the quickest most effective workout. After melting the corneas in my eyes for a few days on the computer, I found it right under my nose in a workout style that I have already been doing for a few months. Are you ready for it?

The sytle of training is called Tabata, named after its creator Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo. In 1996, Dr. Tabata and his team of researchers set off to find evidence that proved physiological benefits of high intensity, interval training.

The 6 week test conclusions:
- 28% increase in anaerobic capacity
- 14% increase in ability to consume oxygen (VO2 max)

Kicker: These results were based off already fit subjects. Imagine the results you could have.

Breakdown:
The tabatta style of training works both your anaerobic and aerobic thresholds and proved to be more effective than one hour of cardio training.

The Tabata WORKOUT!!
You are probably thinking, what the heck does this workout entail. How many different exercises am I doing? What crazy aparatus will I have to use? Well your in for a hell of a surprise.

The Tabata training is a high intesnity interval cycle of 20 seconds of maximum intensity exercise, followed by ten seconds of rest, repeated with a goal of 8 total times for a duration of 4 minutes. The goal is 8 times through but I guarantee that you won't always hit 8.

Each maximum intesity 20 seconds should be for the most reps you can get. A good idea is to keep track of the number of reps you hit and try to get that amount every time through.

What exercises to Choose for training?
You want to pick an exercise that incoporates the most muscles in your body. A good example would be the Front Squat or my favorite Squat Thrusts.

Squat thrusts:
This exercise uses two Dumbells anywhere from 20 to 45 pounds. (I use 25-35 pounds) The movement starts with the DB's positioned at the peak of your shoulders like you are going to do a military press. Next, you are going to squat down maintaing a straight spine until your elbows get as close as possible to your knees. Now stand up from the squat position followed by a overhead press. Repeat this for as many times possible in the 20 seconds. Good luck to you all !!!!

Incorporate this into your Current Workout:
A great way to use this Tabata training style is to apply it to a few exercises in your workout. For example, do 4 minutes of Tabata style training with pullups. Once you rest, try it with pushups and so on. Your Tabata training workout can look like this......

- Pushups
- Front squats
- Pull ups
- Jump rope

All for 4 min Tabata intervals...

Conclusion:
The next time you say you don't have time to workout, I hope you can hear my voice screaming TABATA!! 4 minutes is all it takes to get a great high intensity fat burning and muscle building workout in. Also this is a great way to increase your current conditioning or to high charge your current workouts. MMA fighters, listen up! This style of training can mimic the oxygen deprivation that occurs in a fight and help you to increase your ability to consume oxygen and recover from an intense round. Fat loss Clients, listen up! This will strip the fat off of you, plain and simple. I hate to use this old saying but in this case it fits so well. NO PAIN! NO GAIN!

I love this style of training because you can track your progress from week to week. Your first week you may only do 12 repetitions of squat thrusts in the 20 seconds, (which is pretty damn good). By week two you may be pumpin out 15 and have already lost 7 pounds. This style of training is a hidden treasure that not many people here about. Congradulations because this could be your jack pot! Good luck to you all in your training!



"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. "
-Vincent T. Lombardi