Nate Dixon

Workouts: Twenty Ten Tabata Timing


        Developed in the 1990s by Japanese Researcher Dr. Izumi Tabata, Tabata maximizes anaerobic(weights) and aerobic(cardio) capacity in a workout that takes just a few minutes. Although the Tabata Timing system is often modified for longer rest or longer work, the original protocol is 20 seconds of hard work, 10 seconds of rest, this was repeated eight times for a total of four minutes.

     If you don’t think you could get a good workout in just four minutes you are not working hard enough! Tabata has been proven to benefit anaerobic and aerobic systems without the loss in muscle mass. Compared to steady state cardio, Tabata is the way to go! This style of timing can be done for warm up, workout, and cool down taking up 16 minutes. Although this is a short workout, if done properly, you will feel much better than spending an hour in the gym.

Example of a Tabata Protocol:
Warm Up:
20sec. Jumping Jacks
10sec. rest
8 Times

Work out:
20sec. Squats
10sec. Rest
20sec Pushups
10sec. Rest
20sec Plank
10sec. Rest
20sec. Lunges
10sec. Rest
4 Times

Cool Down:
20sec. Any Type of biking
10sec Rest
8 Times.

Nate Dixon

Workouts: Is CrossFit just HIIT?


“That looks like CrossFit, I’m not interested.”

       We have tendency to compare everything, prices, people, cars, houses, etc. If you are looking to build muscle aka “get toned” while burning fat, you have probably done all the research there is to know, except seeing what works for you! People walk into the gym and see our members doing High Intensity Interval Training and cut us off before we can explain that H.I.I.T is short bursts of high intensity exercises with low intensity/rest in between. Often times confused with CrossFit, which is constantly varied functional movements executed at high intensity.

       Both CrossFit and H.I.I.T have been around since about the 1930s and it would be wrong to state they both do not stem from the same exact concept, hard workouts, with little rest time. So what is the difference you ask? Unlike Crossfit, H.I.I.T. promotes body weight exercise, use of anything heavy enough for your heart rate to go up, bars are unnecessary and overhead movements are not a necessity. But, in the simplest stated form, CrossFit is a trademarked brand with 1700 affiliates that pay for the name, thanks to Reebok. H.I.I.T. on the other hand has stayed a type of workout that everyone can use for free without paying for the name and is being utilized by many gyms and personal trainers across the country.