Tabata

Time to Workout

I get it. Getting started again is hard. Maybe you did some traveling over the holidays that put a halt in your workout regime. Or maybe the classes you’ve been attending took a winter break. Whatever the case, I know pushing yourself over the hurdle to start again can sometimes be more difficult than your actual workout. Just pushing play on a home workout video can even be a challenge without a little motivation.

Just start. It’s time. Time to feel better again, time to get moving.

I promise if you can just push yourself  to get started, you will agree.

Here is a workout you can do anytime, anywhere, without any equipment. So no excuses! This is one of my favorites. It’s an instant stress reliever, pick-me-up, mood boosting kind of 20 minutes.

Let’s Go!
Watch a timer or download a timer app on your smart phone. Make sure to warm up and then you’ll do each exercise below for 20 seconds followed by 10 seconds recover for a total of 2 minutes. Take a one minute break and then repeat.

Round 1:
-Jumping jacks
-Plank with alternating arm punches
-Split squat (switch the leg that is in front on next round)
-Jump back and forth over imaginary line
Rest 1 minute and Repeat

Round 2:
-Mountain climbers
-Bicycle crunch
-Lunge jumps
-Squat jumps
Rest 1 minute and Repeat

Take a 2 minute rest and start again at Round 1.
Cool down and stretch.

Have a great week,
Meryl

Congratulations to all who completed the #12DaysOfChristmasSquats
This was definitely a Challenge!!!
By the last day we were up to about 20 minutes of Squats.

squat chall

Featured Recipe

Hearty Minestrone Soup
Ingredients:
2 Carrots, chopped
2 Celery Stalks, chopped
1 Onion, diced
2 small potatoes, diced
2 zucchini, diced
1 small butternut squash, diced
1 cup of tomato sauce
1 box of vegetable broth
2 bay leaves
Olive oil

Sauté onion in olive oil until translucent. Add carrots and celery and sweat the veggies with the bay leaves for about 10 minutes. Add a little broth if they start to stick to the bottom of the pan. Add all the other vegetables, broth, and 2-4 additional cups of water. (Enough to cover the vegetables completely with liquid) Bring to a boil, add a cup of tomato sauce and continue to simmer at medium-high heat for about 30 minutes. Once squash and potatoes are tender the soup is ready.
Enjoy!

What is a Tabata?

The Tabata protocol was named after a study done in the 1990’s by Dr. Izumi Tabata while working with the Japanese speed skating team preparing them for the Olympics. The study was performed in order to see the difference in results of steady-state cardio versus high-intensity interval training.

In Dr. Tabata’s study, elite athletes performed four-minute bouts of explosive intervals on stationary bikes for 20 seconds with a 10-second recovery break in between each interval. The athletes used all-out effort in the study, meaning they were performing at 170% of their VO2 Max. To better understand this, most of us exercising all-out may make it to 80% or maybe 90% VO2 Max. Basically performing at 170% VO2 is feeling like you are going to throw up and pass out from the intensity.  In fact, Dr. Tabata noted that these Olympic athletes were known to collapse on the floor at the end of these sessions.

Dr. Tabata had the athletes perform the protocol 4 times per week for 6 weeks.  By the end of  the study, participants had increased their anaerobic capacity by 28 percent, and their VO2 max and maximal aerobic power by 15 percent. In contrast, the control group, who performed an hour of steady cardiovascular exercise on a stationary bike five times a week, improved their VO2 max by just 10 percent, and their regimen had no effect on their anaerobic capacity.

Tabata training, requires both the aerobic and anaerobic systems, and thus is excellent for cardiovascular health. With Tabata, you will experience labored breathing basically meaning that you’re in oxygen debt since your body has blown through its supply of glycogen and needs to replace it. It then replaces it with fat, placing you into an anaerobic zone. By putting you into the anaerobic zone, you will start burning the fat for fuel. This is why you feel so uncomfortable since your heart rate elevates extremely fast. Great for the goal at hand (to burn fat, and get in great cardiovascular and physical shape).  But you just have to remember to go at your own pace.

I love to incorporate the tabata protocol into my training.  Obviously I’m not talking about the type of tabatas that leave myself or my clients passed out and puking.  But if you want to apply the tabata principle into your workout, it is an excellent way to improve your cardiovascular health and your choices for the exercises are limitless.  You can use push-ups, high knees, jump squats, burpees, mountain climbers, etc. The key is to push yourself as hard as you can in those 20 seconds, and then use your 10 second break to catch your breath. Shoot for 6-8 rounds (totalling 4 minutes). And then take a 1-2 minute break before starting again.  Plus you can use a tabata timer app on your smart phone that will beep when it’s time to start and stop, allowing you to focus on the exercise and exertion at hand, not the time.

If you would like more info on how to set up a tabata that you can use in your training programs, let me know.

Have a great week,
Meryl