TABATA

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

 

Welcome to Tabata!!!

 

 

What is FMWtraining? 
FMWtraining is a thirty minute High Intensity Interval Training (HIIT) workout. FMWtraining is a progressive overload training system that incorporates squatting, running and jumping. The focus of FMWtraining is movement that involves the application of the ‘Tabata Protocol’ to the biggest and most powerful muscles of our body. Research has shown that HIIT is the most effective method for improving fitness
and increasing fat metabolism.

 

What is the Tabata protocol?
The Tabata protocol is a HIIT method that is VERY short, but VERY intense, developed by Japanese physiologist Dr. Izumi Tabata. The ‘Tabata’ portion of the FMW workout is a mere four minutes, but the four minutes will most likely be the most intense four minutes you have ever experienced. The Tabata protocol is an ‘evidence based’ training method that focuses on three primary objectives.

 

1. Intensity  (100% effort)
2. Movement (a. as fast as possible  b. biggest muscles  c. full ROM)
3. Breathe (maintain a calm breathing rhythm)

 

Research has found that Short duration, High Intensity exercise produces remarkable Fitness results (14% increase in VO2 max-aerobic power, 28% increase in Lactate Tolerance-anaerobic power, and is a 9x more effective ‘fat burner’ than low intensity, long duration exercise).  For example, a four minute tabata workout consumes the same number of calories as a 40-60 minute run. However, the Tabata workout continues to burn calories for 12-36 hours after the exercise session (EPOC-excess post-exercise oxygen consumption or ‘After-Burn’). This means that a HIIT workout is forcing your body to consume ‘extra’ calories to recover from the stress of a 100% effort… the bigger the effort, the bigger the result!

 

Can anyone do the FMWtraining?
Yes and No…FMWtraining is very difficult and very challenging, in that sense it is NOT for everyone. However, the science is clear, HIIT does produce results. If you can tolerate the PAIN, this training will definitely deliver! A FMWtraining workout has three parts.

 

1. Warm-up
2. Tabata and After-Burn (AB)
3. Core

 

Research has shown that HIIT followed by Low Intensity Training (LIT) increases fat metabolism 7-9x. FMWtraining applies this concept in the form of what we call After-Burn (the utilization of hormones and enzymes released into the blood stream from the stress of the 100% Tabata effort).

 

Note:  The Tabata protocol was designed for Olympic athletes, it should not be taken lightly even though it is only four minutes long. For more information, check out our web site (www. FMWtraining.com).