Can You Burn Fat in 4 Minutes?
Not long ago, one of my friends told me about guerrilla cardio as his favorite fat burning cardio workout. Have you heard of it? It’s an ultra-intense cardiovascular workout based on a study done by Dr. Izumi Tabata, Ph.D..
Dr. Tabata, a researcher at the institute of Health & Nutrition in Tokyo, Japan, conducted a study compairing cardiovascular endurance training vs. high intensity cardiovascular training. In Tabata’s study, one group did a full 60 minutes of moderate-intensity exercise 5 days per week. Group two also trained 5 days a week, but performed up to eight 20-second sprints of high-intensity cycling with a 10-second rest (pedaling at a slower rate) in between [1]. They performed these sprints between warm-up and
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Tabata found that group 2 athletes on the high-intensity program, got fitter faster than group 1 athletes who focused on endurance training despite the large difference in time spent working out (each day group 1 did 60 minutes & group 2 did 4 minutes). After this study was released, Muscle Media magazine published an article in October 2001 entitled: Guerrilla Cardio, which suggested a cardio program based on these findings.
Guerrilla Cardio
Minutes 1-4:
Warm-up 50% perceived exertion
Minutes 5-8:
Sprint- for 20 seconds
Rest- 10 seconds
Repeat
Minutes 9-12:
Cool-down at 50% perceived exertion
Are you wondering how 4 minutes of exercise can burn more than 60 minutes?
Guerrilla cardio is an extremely challenging cardiovascular program that
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Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.
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Jessica shows you how to develop a lifestyle of health, vitality, and fitness. She answers the questions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals once and for all.