Tabata Training for a Cardio Alternative

After my last post I received a lot a questions about cardio for weight loss. First, I don’t believe cardio is bad. I do feel like it is over-emphasized and too easily adapted as a weight loss solution. I also find, for the most part, that long-duration, steady state cardio training DOESN’T produce sustainable weight loss results! If you think you need a second opinion on this, read Stop Getting All Cracked Out On Cardio! 4 Reasons To Try Something Else from Erin Huggins. I’m gonna say she agrees. Pay attention to her point about the adrenals glands, because many times it’s that issue holding back your weight loss progress.

Second, if you are a cardio athlete … this obvious doesn’t apply to you. If you’re a Lance Armstrong, you have to ride your bike for long periods of time! But many times, there are smarter ways to train for those events as well!!

So I got alot of the same questions about “what else is there to do?” The function of cardio training is to increase your heart rate for sustainable periods of time. You can do this without the “cardio” mind-frame that is so pervasive.

One way to do this is a protocol called The Tabata Method. You perform 20 seconds of an exercise followed by 10 seconds of rest. The traditional Tabata Method only has you performing the high intensity cycles for 4 minutes. This form is for highly conditioned people, but the form can be adjusted to fit any level of fitness. You perform cycles of these exercises, much like a circuit, and it can get your heart rate to the appropriate level. You can modify the exercises and intensity to make it right for you. If you are just starting, you can work at a slower pace and use easier exercises with smaller ranges of motions. As you progress, or if cardio fitness is already high, you can turn the workouts in some specials experiences. This is not the same ol’boring routine.

Some examples of these workouts are:

Now, I don’t promote any of these workouts, exercise form, and intensity … and of course, you should always consult your physcian prior to starting any exercise program (for sake of my lawyer!). This may be a way to change your cardio to get some real results.

So let me know what you think … or if you try a Tabata workout, let me know how it goes!