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Undersun Fitness’ Frequently Asked Questions

  • How does the TA2 HIIT & Tabata program work?

    The TA2™ program consists of alternating rounds of HIIT and TABATA, utilizing Undersun Resistance Bands. Each round is made up of multiple exercises, each targeting specific muscle groups. The sequence of each round is designed to maximize the energy and intensity of the workout, yet provide adequate recovery time. These workouts are short in overall time but are fun and highly effective.

  • What is an isometric contraction?

    In an isometric contraction, the muscle is contracted, but the length of the muscle does not change. In other words, you are holding the contraction in one spot. For the purpose of the TA2 program, you will want to do a mini-isometric contraction at the peak of the movement. You don’t have to pause at the top, just make sure you give it that extra little squeeze right as you reach the top. This is going to ensure that you get a peak contraction and activate as many muscle fibers as possible.

  • What is an "anchored" exercise?

    In the first 4-weeks of the TA2 program you will be doing exercises where you only need to anchor the bands with your own body. As we move into month 2 we bring in new exercises that require you to anchor one end of the band to something secure. Depending on the exercise, sometimes an anchor point may be either high, low or in the middle.  If you’re in a park you can anchor the bands to a pull-up bar. If you’re in a gym you can anchor them to a piece of workout equipment. If you’re at home, the office, or a hotel, you can use the optional Undersun Door Anchor and attach the bands at any height to virtually any door.

  • How do you follow each workout module?

    Once you’re on the workout page, you’re ready to get started. We’ve tried to add as much detail as possible to answer any possible questions. Each Round, or “module”, has 3 components:

    Videos:  For every round of HIIT and TABATA there is a video, with TA2 Co-Creator, and Fitness Expert, Annik Nayler, that coaches you through the round exercise by exercise. You can either watch the videos and do the program, or put your headphones in and listen to the audio only.

    Photos: For every round, there are two photos next to each exercise, demonstrating what the exercise looks like at the beginning of the movement and the end.

    Description:  At the top of each HIIT or Tabata round, or “module”, it tells you how long to do each exercise and how long to rest between each exercise. 

    Here’s an example for HIIT: (60 Seconds On - 30 Seconds Rest). This means you will do each exercise in that round for 60 seconds, at high intensity, and then rest 30 seconds before starting the next exercise.

  • What is Tabata?

    Tabata is a type of HIIT training, with shorter intervals. In traditional HIIT the rounds of exercise can last up to 3-minutes. Tabata intervals are shorter with 20-seconds of intense exercise, followed by 10-seconds of rest.  To maximize the benefits of HIIT you need to challenge yourself, and the shorter 20-second rounds make it easier to push hard during those high-intensity rounds.

  • Can resistance bands build muscle just as effectively as free weights?

    Not only can resistance bands build muscle just like traditional weights, they even have some advantages over free weights, other than just being portable. Unlike free weights where the level of resistance is fixed throughout an exercise, resistance bands create Linear Variable Resistance (LVR), meaning that the more you stretch them, the more resistance they create. This variable resistance more closely matches the natural strength curve of your muscles, where you are typically weaker at the start of a movement and stronger toward the end. This allows for stronger peak contractions, and therefore more potential muscle growth.

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