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
...together to perform the desired action. For example, when we perform a classic abdominal crunch we first lie on our backs and then attempt to raise our shoulders off the ground. At this point, contraction begins with the upper abdominal ...
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
...certified in their scope of practice. Specialized training, however, is required for this certification; including prior certification in CPR (Cardio Pulmonary Resuscitation) and AED (Automated External Defibrillator). Individuals who have successfully achieved certification through a personal training fitness institute can ...
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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...2. By teaching you how to keep track of your calories. Your body burns calories throughout the day and while you are asleep. There are actual estimates of how many calories your body burns per hour from various activities. If ...
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