Friday's Facts & Findings -- What is Tabata Training

I've posted some tabata workouts, but I haven't given the actual definition of what tabata is.  Simply put, tabata is a form of high intensity interval training on speed!

Here's what I found on wikipedia:

Tabata regimen[edit]

A version of HIIT was based on a 1996 study^[7][8] by Professor Izumi Tabata (田畑　泉) et al. initially involving Olympic speedskaters,^[9] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.^[10] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits.

Strict tabata training is done to all out effort until you feel like you're dying or ready to puke or both--notice it says "about 170% of VO₂max."  Most trainers don't believe in working quite that hard, but it is important in any kind of HIIT (high intensity, interval training) that you bring your A game to every exercise.  You want to perform the exercises with very high intensity.  On a rate of perceived exertion scale, you would be at a level 9-10 with every exercise.

Because this form of exercise is so intense, it's important to let the body recover for a day or two after this type of workout.  I suggest doing this type of workout 2 or 3 days a week max with a day or two in between.

On your off days, you can focus on strength training or lighter forms of cardio activity like walking or biking at a steady pace--more in the 7-8 range for strength training and a 4-6 range for other cardio activity going for a longer period of time.  All of these types of training are important.  They help to keep injuries down and your motivation up because you won't get bored.

If you want to learn more about tabata training visit TabataTraining.org.

Thursday's Total Body/Cardio -- Calorie Burning Low Impact Workout

It's been a little while since I've posted a FitnessBlender workout.  Today's workout is a 25 minute low impact calorie burning workout for beginners.

It consists of 6 groups of 2 exercises, 15 seconds on 10 seconds off x 2.  No equipment is needed except for an optional exercise mat.

A warm up and cool down are included.

Wednesday's Wild/Warrior Workout - 40 Minute Bodyweight HIIT

Today's workout comes from a new channel I found on YouTube called Cyclone Fit TV.

It is a 40 minute HIIT routine that only uses your bodyweight for resistance.  If you are on a floor have some washcloths or small towels handy, if you are on a carpet, 2 paper plates will work.

The workout consists of 20 exercises that are performed for 50 seconds with 10 seconds rest and then repeated one more time before moving onto the next exercise.

There is no warm up included, it's very important to do that on your own first.  There isn't a cool down or stretch either, PLEASE do those, they are very important as well.

This is an intense workout, do what you can at your own pace and level.  Pause to rest more if you need to.  Have your water right next to you so you can take sips during some of the 10 second rest periods.

Tuesday's Trunk and Core: PrayFit Ripped Abs Workout

Today's workout comes from Lionsgate BeFit.  It is a new series called PrayFit 33.

It is a faith based 33 day total body challenge.  It's supposed to be 33 minutes a day for 33 days.  The videos are each about 7-8 minutes so I'm not sure how the whole 33 minutes comes about, unless they expect you to repeat the 4 videos they have each day, which is not the way to train.

The first video is the intro and warm up--it ends kind of abruptly.  There is a strength workout and cardio workout, but since today is trunk and core day, I included the ribbed abs workout below as well.  In each video, you perform a series of exercises for 33 seconds each and then repeat the circuit once.  Each video ends with a 33 second challenge as well.  Only the first video has a warm up, so if you continue with the series on another day, you can repeat that one or do your own.

 A couple of form cues for the abs work:  On the reverse curl, if you feel your back arching as you lower your feet, modify either by doing one leg at a time, or keeping your feet more elevated--as soon as you feel your back starting to arch, that's where you stop your legs.

When you have your hands behind your head, keep your elbows back behind your ears, especially when doing the double crunches--do not bring your elbows to your knees--lead with your chest.  This will protect your neck.

When doing planks, keep your butt down--his could be lower.  You could also be on your hands instead of your forearms.

On that challenge--faster is not better!  That guy going fast was snapping his knees way too much.  Form always trumps speed.  If you lose form while doing something too fast, the risks outweigh the benefits.

Also, do not repeat this tomorrow!  As I've said over and over again, your abs are muscles, they need that day of rest to recover too.

Monday's Muscle Work -- 20 Minute Shoulder Sculpting

Toned shoulders not only make your arms look better, they also make your entire upper body look better, especially when wearing a halter-type top or dress.

Today's video comes from BeFit GO.  It is an interval-type training class that takes you through a set of 6 exercises working for 30 seconds each and then repeats the entire sequence two more times.  The exercises focus on the upper body (mainly shoulders) and the core.  By doing the exercises with little rest, you will get a cardio workout as well.

There is very little warm up.  Please do one on your own--there is also very little stretching, please add a few more--especially upper body stretches.

You need a set of dumbbells for this workout--if you don't have any, you can sub out water bottles or cans.