Tabata training

Have you heard about the Tabata workout? It's the new, super high-intensity interval training that delivers big results: improved aerobic endurance, anaerobic endurance, muscular endurance and fat burning. Tabata training is all the rage. I am using Tabata training in my indoor bootcamp class that I teach at Metro Vancouver. It's not exactly a new concept. In fact, it originated from the exercise research of Dr. Izumi Tabata. Dr. Tabata used a very specific method of interval training for his 1996 study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest. The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time. The results were so striking that this type of training was named after its creator, hence "Tabata" training. Subjects who performed Tabata training five days a week for six weeks (a total of 120 minutes of exercise over the month and a half) improved both their aerobic and anaerobic endurance. In fact, subject's anaerobic fitness increased by a whopping 28%. The control group exercised the same number of days, but for a full hour per session at a moderate intensity (for a total of 1,800 minutes over the study period). They also saw fitness improvements—but only in aerobic fitness—and it took them much, much more time exercising to achieve those gains. Does It Really Work? A number of studies have suggested that Tabata training does, in fact, work. Further studies have also made a case for Tabata training and other variations of high intensity interval training. A 2007 study in the Journal of Applied Physiology found that seven sessions of high intensity interval training over two weeks resulted in marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. A 2009 study from the same journal found that young men cycling to maximum effort for four bouts of 30 seconds with four minutes of rest doubled their metabolic rate for three full hours after training. Also, a 2008 study in the Journal of Physiology found that these short, yet intense types of interval workouts can be a time-efficient way to get in shape and may help participants achieve fitness improvements comparable to longer, less-intense workouts. While a number of research studies have explored Dr. Tabata's 20-seconds-on, 10-seconds-off interval training format for cycling and running activities, fitness professionals, athletes and casual exercisers are now applying the Tabata training concept to all kinds of different exercises, including weight lifting, swimming, athletic drills and more. Unlike other intervals where you just want to "work harder," by definition, Tabata training is working at an intensity level that is as hard and as fast as you can physically go—generally an anaerobic effort. In my next blog I will present Tabata workout ideas that I use with my clients - they love them! Happy Training!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Eating well for your health part 2

The Energy Providing Nutrients Of the five classes of nutrients, only 3 provide energy: Carbohydrates, Fats and Proteins. Energy is the body’s most basic need. Energy is used when you breathe, when the heart pumps blood, and when you sit, stand and walk. The more vigorous the activity, the more energy is required. The energy contained in a carbohydrate, fat or protein is measured in kilocalories, commonly shortened to “calories”. The calorie is a measure of energy available to the body. When you eat something, the number of calories it contains is the number of energy units it provides to the body for its needs. The calorie is also a measure of energy your body uses in everyday life or exercise. Where the Numbers Come From A bomb calorimeter is a special instrument used to measure calories in food. The food is first dried to remove water and then placed in a special container that rests in water. When the food is burned, heat is transferred to the water. The amount the burning food heats the water is the measure of calories. One calorie is the energy needed to raise the temperature of 1 gram of water 1 degree centigrade. The energy values of the 3 calorie-providing nutrients are as follows: 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories Calories may also be added to food intake by consuming alcoholic beverages. Alcohol is not a nutrient because it cannot be used in the body to promote growth, maintenance, or repair. It is a toxin that is broken down as an energy (calorie) source and can be converted to fat. 1 gram of alcohol = 7 calories Nearly all foods supply energy or calories. However, some provide more calories than others. No single food or kind of food is “fattening” by itself. When the energy provided in food is not used – whatever food it is – the excess is stored in the body in the form of fat. Storage of too many excess calories results in being overweight. In my next blog I will discuss how many calories should be eaten on a daily basis. Be healthy everyone!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Eating well for your health

I train clients that are constantly battling their weight. It can become very frustrating for everyone - particularly if you are trying to lose weight solely by exercise alone. The truth is, we need to watch our food intake, especially as we age. Yes, exercise will make a difference, but change occurs very slowly. A healthy diet combined with regular exercise will generally work much faster and be better for your health. Here are some basics about eating well (reference: SparkDiet Resource center). The food you eat is the source of energy and nutrition for your body. Eating should be a pleasurable experience, not one that causes guilt or remorse. Getting enough food is rarely a problem, but getting enough good nutrition can be a challenge. What should you eat to stay healthy? Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes: . Carbohydrates (starches, sugar and fiber) . Proteins (includes 22 amino acids) . Fats (saturated, monosaturated, and polynunsaturated fatty acids) . Minerals . Vitamins These nutrients work together and interact with body chemicals to perform several functions: . Provide materials to build, repair and maintain body tissues . Supply substances that function in the regulation of body processes . Furnish fuel for energy needed by the body Each nutrient has a certain special job to do in the building, maintenance and operation of your body. Some jobs are nutrient-specific, some require that nutrients work together and so on. That's why a balanced diet includes all food groups. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use. In my next blog I will discuss the energy providing nutrients.

Be healthy everyone! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257