Christmas 2016

Fitness
Roger Love, a local personal
trainer, continues our A-Z
of fitness with...T
Tabata
Named after Dr Izumi Tabata, a
Japanese sports scientist, this is
a four-minute training method
that is great for improving your
fitness.
Falling under the heading of
HIIT (High Intensity Interval
Training), it involves eight sets of
maximum-effort intervals, with
ten seconds of rest in between.
Dr Tabata found it brought
about tremendous increases
in anaerobic (energy created
without oxygen) and aerobic
(with oxygen) fitness.
It also torches calories for hours
afterwards as it sends your
metabolism into overdrive as it
uses large amounts of oxygen
to restore your body to normal
levels.
You could do a Tabata as your
exercise routine of the day if
short of time – or add it to the
start or finish of a workout
or a run. You need to use an
48 LOVEEAST
exercise that is intense and
simple to stop and start.
Sprinting, mountain climbers,
squat jumps, jump lunges,
kettlebell swings, tuck jumps (see
below), burpees or clap pressups
(above) would be perfect.
You also need a programmable
timer that bleeps to tell you
when to start and stop without
you having to look.
A quick search for a Tabata or
interval app will sort you out.
Then, off you go – just make
sure you work as hard as you
can for the 20-second intervals.
Tuck jump
A simple and intense exercise
that works your legs and core
hard, as well as being an aerobic
challenge.
Start standing with a slight bend
in the knees. Hold your hands
out at chest height. Lower
your body quickly into a squat
position and explode upwards,
bringing your knees up towards
your chest. Feeling strong? Put a
tuck jump into your burpees.
T press-up
A push-up variation that needs
more stability in the shoulders
and chest than the normal
version and throws in an extra
core challenge, too.
Start in a normal press-up
position (on your hands and in a
straight line between head and
heels). Your feet can be wider
than normal to make things
more stable.
Do a press-up and as you come
up rotate to one side and lift
your arm up towards the ceiling.
Alternate sides.
To make it harder, hold a
dumbbell in each hand.
Roger Love is a personal trainer
based at Netil House, Westgate
Street, Hackney. hackneypt.com