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From tubby to trim in FOUR MINUTES a day,[link widoczny dla zalogowanych]
Do you find time to reach the Government recommendation of 150 minutes of exercise per week? Thought not, and as two-thirds of the population don either, you are by no means alone.
But last month it was claimed we could get fitter by exercising for just three or four minutes a week. This miracle workout, known as HIT (high-intensity training) sheds fat twice as fast as an average gym session.
It improves your aerobic and anaerobic capacity (in other words, your stamina and your strength), reduces the amount of sugar in your blood stream and releases fatty acids that can then be burned off by your muscles.
The miracle workout, known as HIT (high-intensity training) sheds fat twice as fast as an average gym session (stock picture)
In short, HIT burns fat fast and causes your body to continue burning fat for hours after you worked out. One form of HIT was developed in the Nineties by Dr Izumi Tabata,[link widoczny dla zalogowanych], a former researcher at the National Institute of Fitness and Sports in Tokyo.
His four-minute workout sounds easy enough on paper: eight 20-second bursts of activity with a ten-second rest between each meaning less than four minutes of exercise in total. I decided to try it for two weeks to see just how hard it could be. My normal fitness regime involves hurrying a lot rushing for trains and panting to get to nursery before it shuts in the evening. It not exercising as such.
My HIT workout would involve four sets of squats, press-ups, lunges and plank (basically placing your elbows and forearms on the floor, balancing on your toes and keeping the rest of your body off the ground in line with your shoulders and hips) in quick succession. The first 20-second set of fast squats was easy enough, but I was breathless when I reached the ten-second rest period.
By the middle of the second set,[link widoczny dla zalogowanych], I was finding it hard to maintain my pace; during the third bout I was not squatting as low as I should as my thighs were burning, my chest was pounding and sweat dripped from my brow. I stared at the stopwatch willing the seconds to tick by faster as I grimaced through the last few squats in my fourth set, my legs trembling.
I couldn even hold open the gym door on the way out,[link widoczny dla zalogowanych]. I wasn so much breathing as wheezing.
Next came the press-ups,[link widoczny dla zalogowanych]. During the
second set,[link widoczny dla zalogowanych], my arms collapsed and I lay face-down on the mat panting for
breath, desperately trying to recover. I couldn so it was on to the
lunges, then four bursts of the plank position.
Counting the rest periods, my first training session lasted almost eight minutes, and they were some of the longest of my life.
It was undoubtedly the hardest and most intense workout I ever done. My legs felt like jelly, my arms so weak I couldn even hold open the gym door on the way out. I wasn so much breathing as wheezing. That night my muscles slowly seized up and the next day everything ached. It hurt to stretch my arms and walk up and down the stairs. I felt like I aged 40 years.
My next session, three days later, featured squats,[link widoczny dla zalogowanych], dips and stomach crunches. My whole body resisted and every move hurt, but I was amazed to find I had improved upon my last session. When I was finished,[link widoczny dla zalogowanych], I lay flat out on the mat groaning with relief.
I quickly started to notice the benefits: I slept better and felt more alert during the day,[link widoczny dla zalogowanych], and because the routine was so short, I could easily fit it in. And I noticed Tabata didn fuel my appetite like swimming or running. As you progress, the training gets harder. Weights are added and in my second week, I was sprinting up hills instead of on the flat. Every workout was agonising and brutal.
At the end of two weeks,[link widoczny dla zalogowanych], my arms were better defined, my chest looked and felt more taut,[link widoczny dla zalogowanych], and my legs felt toned. I haven lost my muffin top but I shed 2lb and 2 from around my waist. Tabata is the hardest workout I tried,[link widoczny dla zalogowanych], but it was worth every excruciating second. It is hard but it is quite fun as you challenge yourself to get through it and it's over quickly. You can do it with pads and boxing gloves - you kneel opposite your pad holder and upper cut hard and fast for 20 sec rest for 10 repeat for up to 4 mins.
High intensity is well known. And you may be at close to your maximum for only 10 lots of 20 seconds, but trust me, you'll need to spend 10-20 minutes warming up for that intensity level,[link widoczny dla zalogowanych], and spend a few minutes warming down, otherwise you won't be doing it for 5 minutes every day. the only way you are going to know what exactly 100% of your heartrate is, is if you pop it on your first session. (and like someone said, 100% of your 10 second duration,[link widoczny dla zalogowanych], is NOT 100% of your 30 minute duration.)
you make no sense, mate. you can't do something at 170% of your MAXIMUM (100%) capacity )) If say one can bench press 100kg for 1 rep,[link widoczny dla zalogowanych], according to your percentage theory he'll be able to bench 170kg, too? Smile

- Kristian
VO2Max is a measure of Oxygen carrying capacity of your heart and lungs, and reflects sustainable performance. You can exercise more intensely, but you cannot sustain that level - eventually anaerobic respiration produces lactic acid and exhaustion (and pain). So it is possible to move past aerobic exercise into anaerobic exercise, at greater than your VO2Max, for short periods of time.
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