Thursday, January 28, 2010
The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Dr. Izumi discovered that high intensity aerobic training done for four minutes burns just as much fat as moderate aerobic workouts done for forty five minutes. If you want to learn more of the specifics and the "how and whys" of how it works, check out the website I linked above.
The basics of it is that you should pick four exercises. I typically do body weight exercises such as push ups, squats, crunches, and burpees. I change it up frequently, but you get the idea. You will do each exercise for 8 sets of 20 seconds each with a 10 second rest in between. Once you are done with that exercise, it's on to the next, but take a 1 minute break between exercises. It's best if you have an interval timer like the one found at http://www.gymboss.com/ That's what I use. If you don't have one, just use a watch. It's also helpful to find something to help you keep up with the 8 sets because as you get tired, it will be harder to keep track. Make tick marks on something or have 8 pennies you can move after each set.
So your timing will look like this: 20-10-20-10-20-10-20-10-20-10-20-10-20-10-20---1 minute rest......next exercise.......go!
This workout can be as easy, or as tough as you make it. If you give a good effort, it will be really tough and you will see great results. If you don't really try hard, you won't see great results. It also depends on your fitness level how hard you can go, don't hurt yourself, but push yourself. My motto is that it's all about going harder, faster, and further just when you don't think you can. I'm usually ready to puke by the end of this workout, and I do it on my "tabata Tuesdays". If you're not used to these kind of intense workouts, you will see results quickly. However, always remember, if you're trying to lose weight you can workout hard all day long, but if you don't have a good diet it won't matter.
If you have anymore questions about it, consult the website above or feel free to contact me. Now drink some water and get to it!
Tuesday, November 10, 2009
Monday, November 2, 2009
Thursday, October 29, 2009
Wednesday, October 28, 2009
Friday, October 2, 2009
Now, what I mean by discipline of another kind is that I learned a new form of discipline. That discipline is being able to not workout, even when I want to. I learned this through my train up regimen getting ready for the Russian Kettlebell Challenge. I have never been much of a power lifter or trained really heavy, but the snatches with the 24kg (53pd) kettlebell was a heavy task for me. I wanted to snatch more and more to work towards my goal, but had to relegate myself to snatching only 3 times a week. I did it 4 times only once. It was hard for me to not workout on certain days, even though I wanted to, but I wanted to give my muscles the maximum amount of time to repair and grow.
This meant not working out AT ALL on my off days. The only thing I would do is run. The snatch, when done in high volume is a very taxing cardio workout. So in order to increase my cardiovascular endurance, I would do some short 2 or 3 mile runs with hills incorporated in. So remember, even though you may feel like training, it's not always best to. Just know that if you're working out heavy or have done an intense workout, you also need recovery time. And of course, without proper nutrition and rest, your workouts and recovery time won't be as effective.
I am extremely excited that I am only one week out from my RKC. It's going to be great. I am already wearing a t-shirt from OPT when I do my snatch test in honor of the man who got me there, and I'm also wearing one from Rapid Results Fitness in Durham that Miss Betsy Collie is sending me. So that leaves one more day, if anyone else is interested in using me as a billboard. lol