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Body Coaching

How to work out?
For the workout, our coach «Jibril» recommends the Tabata method.

Where does this method come from?
It was developed in a laboratory by Professor Izumi Tabata of the National Institute of Fitness and Sports in Japan and has been successfully tested on athletes of the Japanese Olympic speed skating team.
The professor has shown that his method is more effective and improves cardiovascular abilities more than one hour of moderate exercise or another more intensive HIIT exercise with longer recovery periods. Very short recovery intervals force the body to keep moving even though it has not recovered from the previous cycle. 

What does the Tabata Method consist of?
The Tabata method is an HIIT (Hight Intensity Interval Training) training technique that consists of repeating 8 times 20 seconds of maximum effort interspersed with 10 seconds of rest (= 1 set of 4 minutes). The advantage of this training is that you can obtain optimal results in only 4 minutes.
Apart from timing, the only rule to guarantee the best effect is maximum intensity. (intensity to be regulated in relation to the level of each one) 

What are the benefits?
- Weight loss and metabolism boosting: you burn more calories, longer and you even continue to burn them after the session.

- Improvement of Cardiovascular Capacity
- Improvement of anaerobic and aerobic capacities (endurance) 
- Tones the body 
- Gain of muscular power
- Boosts metabolism

Protocol, exercises and number of sets?
The Tabata protocol suggests choosing 1 single exercise repeated 8 times.
However, we suggest that, respecting the intensity rule, you choose 2 different exercises each repeated 4 times or 4 exercises repeated 2 times, making sure to do exercises that work different muscle groups.
You will avoid lowering the intensity inherent to repeated fatigue from a single exercise and you will have a more complete workout at the same time. 

Pour ceux qui débutent, it is advisable to start by doing 3 or 4 sets at moderate intensity with 2 minutes of recovery time between each sets, 2 to 3 times a week. After a few weeks you will be able to gradually increase the intensity and the number of sets according to your sensations and go down to 1 minute of recovery between sets.

For the confirmed onesYou can do 8 to 10 high-intensity sets with one minute of recovery time between sets, 4 times a week.

Example of a standard set 
– 20s de Jumping Jack
10s break
– 20s de Burpees
10s break
– 20s de Drop Squat
10s break
– 20s de Running Mountain Climber
10s break
– 20s de Jumping Jack
10s break
– 20s de Burpees
10s break
– 20s de Drop Squat
10s break
– 20s de Running Mountain Climber

Important to note:
- Do not do this type of session on an empty stomach (an intensive session carries the risk of discomfort, dizziness or vertigo).
Eat properly two to three hours before each session or have a snack with quick sugars (cereal bars and fruit) a few minutes before the session.
- Drink before, during and after each session.
- Warm up well, and do some stretching at the end of the session if you feel the need.

You will find a wide range of exercises on our coach "Jibril" instagram account 

CLICK HERE
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