Train like an athlete, reclaim your beach body, improve your aerobic capacity, burn fat, lose weight, and have fun in less time!
Tabata Boot Camp
is scientifically designed to give you the fastest results in the least amount of time.
The four-minute intense interval workout
Tabata may sound like a bizarre tantric-sex ritual, but it’s actually a way of getting fit quickly with no more exertion than is absolutely necessary.
Who invented Tabata?
Dr. Izumi Tabata and his colleagues at the National Institute of Health and Nutrition wanted to establish the minimum amount of training needed to increase fitness.
What did they find?
The results of their research were astonishing – the team tested athletes’ VO2 max (the point at which they get winded) and found that those who followed the Tabata formula increased their VO2 max by 14% in six weeks. According the journal Medicine and Science in Sports and Exercise, “Six to 8 very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols.”
Up with anaerobics
Your resting metabolism is higher in the few hours immediately after exercise as your body adapts to the stresses of the workout, rebuilds and “gets fitter”. Anaerobic exercise’s boosting effects are higher than steady aerobics. Tabata routines will therefore burn more calories (both during the session and the after-burn effects) than a longer, easier, session. As your resting metabolism burns predominantly fat, this means you get fitter and leaner with less training.
None of this is achieved with less effort, however. The Tabata protocol is fiendishly hard. The guinea pigs for the study were the Japanese Olympic-medal-winning speed-ice-skating team – and they had to lie down after the 8th interval. Tabata should only be attempted two to four times a week once you have established a good base of aerobic fitness, are capable of exercising for at least 30 minutes and have no health or injury issues.
The plus points
The beauty of Tabata training is any mode of cardio can be used for the “20-seconds flat-out, 10-seconds easy, and repeat” protocol. Due to the intensity level, however, low-impact forms such as ice-skating, aqua running, boxing and running on a rebounder are ideal.
Ready? High Line Outdoor Tabata Classes Starting Tuesday, November 29th, 2011.
Class consists of a 5 minute warm up followed by a 40 cycle Tabata (HIIT training-high intensity interval training) and 5 minutes of stretching. Location is sent via email once the class is purchased online. 6:15pm (30 minutes) – every Tuesday unless you hear from me otherwise. First Class – FREE.
You’re a TEN! – 10 pack of Tabata $100.00
(sign up a friend and get 2 FREE classes)
Request More Information
I hereby acknowledge that the Bootcamp may involve strenuous physical activity including, but not limited to muscle strength and endurance training, cardiovascular conditioning and training, and other various fitness activities.
I hereby affirm that I am in good physical condition and do not suffer from any known disability or condition which would prevent, restrain, impede, adversely impact or limit my participation in the Bootcamp.
I hereby acknowledge and fully understand that I will be engaging in activities that involve risk of serious injury, including permanent disability and death and severe social and economic losses which might result not only from my own action, inactions or negligence but the actions, inactions or negligence of others, or the condition of the premises or of any equipment used.
I acknowledge further that there may be other risks not known or not reasonably foreseeable at this time. I acknowledge that my enrollment and subsequent participation is purely voluntary and in no way mandated by The Total Movement Tabata Bootcamp.
I hereby acknowledge and fully understand that I will be engaging in activities that involve risk of serious injury as a result of my enrollment and subsequent participation in this Program and I hereby forever release The Total Movement Tabata Bootcamp and its agents from any liability that may occur as a result of the Bootcamp now or in the future and for any conditions that may occur.
These conditions shall include, but are not limited to, stroke, disordered heart rhythm, heart attacks, muscle strains, muscle pulls, muscle tears, broken bones, shin splints, heat prostration, stroke, injuries to knees, injuries to back, injuries to foot, or any other illness or soreness that I may incur, including death, as well as severe social and economic losses which might result not only from my own actions, inactions or negligence but the actions, inactions or negligence of others participants in the Program, or the condition of the premises or of any equipment used.
In consideration of my participation in this Bootcamp, I hereby assume all the foregoing risks and accept personal responsibility for the damages following such injury, permanent disability or death, and I release, discharge, waive, and covenant not to sue Debora Warner, The Total Movement Tabata Bootcamp, and its agents, officers, subsidiaries, contractors, principals and employees and successors in interest from any and all claims, demands, and causes of action or damage (whether known or unknown, anticipated or unanticipated, suspected or unsuspected) as a result of my voluntary participation and enrollment.”