Tabata Exercise Routine

Turn your body into a fat-burning super-engine with Tabata exercise routine.

Tabata is high intensity type of interval workout that was inspired by Dr. Izumi Tabata.  

Dr. Izumi Tabata is a Japanese researcher known for Exercise Science who used this protocol in his study on athletes in 1996 (used to see if it would improve the performance of skaters)

Dr. Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout ever discovered. With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

Tabata training is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). 

Tabata interval: It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. One interval is 20 seconds of intense work, 10 seconds of rest. Works can be sprinting, pullups, pushups, etc.. Do 8 consecutive intervals (total 4 minutes)

Basically, Tabata workouts are a method of exercise that lasts only four minutes, and requires you to go all out for 20 seconds, then rest for 10 seconds. You'll repeat this cycle eight times to complete the workout.

To complete a Tabata workouts, set your timer for 8 rounds of 10 and 20 second intervals. For a total of a 4-minute workout. 

Needed Equipment:

Set of light weight dumbbells and interval times

Full Tabata Body Workout: 

•  Jumping Jacks 
•  Squats
•  High Knees
• Alternating Lunges
• Butt Kickers
• Push Ups
• Mountain Climbers
• Wall Sit

N.B: Set your timer for 8 rounds. One interval is 20 seconds of intense work, 10 seconds of rest.

Benefits of Tabata Body Workouts:

• Fat Loss through Increased Metabolic Rate
• Build Muscle
• Anaerobic and Aerobic Capacity Increase
• Saves time
• Considerations

Now remember: In order to get the maximum amount of results from this workout, you have to push yourself to the limit during each work period. This is no jog—you have to sprint to the finish line.

You will burn 900 calories per hour!

Read More

TAEKWONDO EXERCISE ROUTINE

Teakwondo Exercise: 

         Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu. 

    This is the art of self defense that originated in Korea. It is recognized as one of the oldest forms of martial arts in the world, reaching back over 2,000 years. The name was selected for its appropriate description of the art: Tae (foot), Kwon (hand), Do (art)

   Taekwondo has evolved from traditional martial Art to modern day Olympic sport, and the global population of practitioners is now estimated at >50 million people extending across 179 nations. Inevitably, the transition to Olympic sport has imposed increased demands on athletes during competition.

Taekwondo exercise routine concentrates on your lower body, upper body & arms and core/abdominal area. 

Before you begin to practice taekwondo exercise, you must learn how to execute properly each listed movements. Needless to say these movements are going to be a stone foundation of your Tae Kwon Do exercise.

Taekwondo Basic Movement:

. One Step Sparring
. Form
. Basic Kick
. Combination Kicks
. Footwork
. Sparring
. Self-Defense
. Breaking
. Strength training
. Stretching

Practicing  taekwondo has many benefits:

 .   It enhance self-esteem by heightening your physical and mental
     powers. 

 .   Build confidence by encouraging you to succeed and to take
      control of your life. 
 .   Develop discipline by thoroughly training your body and mind
     in the tenets and techniques of Taekwondo.
 .   It's also a calorie burner for weight loss. 

Learn More

Also Read:

EFFECTIVE EXERCISE FOR WEIGHT LOSS

JUMPING ROPE EXERCISE PROGRAM

Read More

JUMPING ROPE EXERCISE PROGRAM

JUMPING ROPE EXERCISE: 

The activity, game or exercise in which a person must jump, bounce or skip repeatedly while a length of rope is swung over and under, both ends held in the hands of the jumper, or alternately, held by two other participants.

According to the British Rope Skipping Association, 10 minutes of skipping can have the same health benefits as a 45-minute run. Skipping is a full body workout which uses your abdominals to stabilise the body, legs for jumping, shoulders and arms for turning the rope.

Jumping rope is a great calorie-burner. You'd have to run a 45-minute run to work off more calories than you'd burn jumping rope. Not only does it also work your lungs, but it also tones your legs and lower body. 

           I guess everybody has done or at least tried skipping (jump-rope) before. It is a very effective cardio exercise that boosts your heart rate up, so your cardiovascular system improves and can burn an impressive amount of calories in a relatively short period of time so it is very helpful if you want to lose weight. Your muscles—the gastrocnemius, quadriceps, hamstrings, glutes, abdominals, forearms, and deltoids, get a workout. 

          Your agility, hand-to-eye coordination, and balance will improve so that you'll feel more sure on your feet. Rope jumping is also second to none for building strong bones. Efficient Jumping rope can burn up to 1,074 calories per hour, making it one of the best aerobic athletic workouts around. 

How to do Jumping rope exercise: 

1. Hold the jump rope in front of you 
2. Your hands together and your elbows in close to you body.
3. Place the rope behind you and turn the jump rope over          your head. 
4. Jump 1 to 2 inches off floor, giving rope just enough space      to slip under feet — only the        balls of feet should touch      the floor.
5. Keep elbows close to sides as you turn the rope
6. If you tire out before you finish the workout, drop the rope,      but keep arms and legs going.

Benefits of  Jumping rope exercise:

1. Improves Heart Rate and Blood pressure
2. Tones Muscles in Lower and Upper Body
3. Best Tool for Weight Loss
4. Helps Improve the Skin
5. Keeps a Check on Osteoporosis by Improving Bone Density
6. Helps Attain Balance, Coordination and Agility.
7. Skipping regularly improves flexibility
8. Skipping is a full body workout which uses your 
    abdominals to stabilise the body, legs for jumping,
    shoulders and arms for turning the rope.

        

        Once you've bought your rope, skipping is a zero-cost workout.

  SuBleer Speed Jump Rope - Blazing Fast Rope for Endurance training for Boxing, Martial Arts or Just Staying Fit - Fully Adjustable to Fit Men, Women and Children   

                 
                   Read more About Jumping Rope Exercise

Read More