I was asked a question this morning that I felt I needed to share with my readers and clients.
“In your opinion, regarding weight loss/fat burn…when on the treadmill… do you think you burn more fat and increase your metabolism by alternating fast/slow pace. Like medium speed for one minute then jog for 30 seconds, etc.?”
The short answer is … yes.
The problem is — the results on a treadmill are going to be slow and minimal.
There are many takes on the work/rest protocol and most are effective. They ALL incorporate strength exercises.
In my opinion the treadmill is best used for warm-up and active recovery. I have been known to use it in inclement weather to get a run in but you lose too many physiological and psychological variables to have it as a mainstay. Strength exercises means anything from bodyweight to free-weight to exercise bands to kettlebells to machines (my least favorite).
On occasion, as a Fitness Professional, I get slapped back to reality when I get a question like this. We tend to get caught up in the latest discoveries or the best this or the newest that, when along comes a question on one or another of the most fundamental issues.
So the fundamental issue of the day is: Work/rest protocols for fat loss.
For something that has been around for such a long time, this sure has been getting a lot of press lately, and that’s a good thing. Because it works. It is effective. In fact it is VERY effective. The good new is, if done properly it takes considerably less time than the conventional gym routine. The not so good news is it’s tough. Especially at first. It’s a matter of exertion and recovery. People aren’t used to exertion. It’s uncomfortable.
While athletes have been using similar methods for decades, the intent was improving performance. Research has proven out that it is also very effective at boosting metabolism and burning fat.
Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan conducted a study, published in the journal “Medicine and Science in Sports & Exercise” in 1996. This groundbreaking study provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training.
What has developed since is call the “Tabata Method” or the “Tabata Protocol”. In it’s purest form, you take one exercise, preferably an exercise that uses a large number of muscles (such as a squat), perform as many reps as you can do with perfect form for twenty seconds, then rest for ten seconds. Repeat 7 more times. You’re done. I mean REALLY done. It sounds so easy and it is so NOT.
4 minutes of exercise is all? That’s what most people who haven’t tried it ask. Most beginners can’t do it.
Not to worry. This is science, but it’s not rocket science. If you can’t do 20 seconds exercise / 10 seconds rest for 4 minutes, do 15 seconds exercise / 15 seconds rest for 5 minutes. Or 10 seconds / 20 seconds for 6 minutes.
You can add variables as well. Pick two exercises and alternate them (such as thrusters* and pushups). Or pick two and combine them (Burpee/pullup). Or even pick four, combine them and alternate them. The key is start with a baseline and constantly improve (less rest, more weight, more reps, etc.)
Strength and performance athletes have found this to be very effective for their overall fitness as well, especially off season.
I posted a guest article one of the best interpretations of work/rest that I have found here: http://fitnessheretic.com/?p=83.
An excellent exercise for Tabata is the “thruster.” Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help “kick” the bells overhead. Keep your weight in your heals and go light on the weight until you know what you can handle!
