For years, I had read references to the “Tabata protocol” but it sounded more like a code of conduct for elite special forces than a way to tighten my butt.  People would rave about how great Tabata was and the skeptic in me would think, “4 minutes…yeah right.”  Finally, I decided I had to see for myself.

Enlist me.  I’ll follow the protocol.

I was sore for days.  The best part was that it was only 4 minutes and those 4 minutes went by really fast because I was focused on the short time segments (and it is just 4 minutes).

Tabata what????  Time segments??? A Tabata workout consists of high-intensity 20 second work intervals  followed by 10 seconds of rest.  You repeat this pattern 8 times for a total of 4 minutes.  I’ll use sprinting as an example.  (I recommend not doing Tabata on treadmill for safey’s sake.) Sprint 20 seconds.  Rest 10 seconds.  Repeat 7 more times (8 total) for a total of 240 seconds or 4 minutes.  You can Tabata almost anything squats, burpees, pull-ups (yeah right), sit ups, push ups, lunges, probably even cartwheels although I’d suspect I’d get dizzy and  break my neck.  I’m going to try Tabata side kicks for extra taekwondo practice.

I  “score” my Tabata workouts by adding the highest and lowest reps out of the 8 intervals.  For example, in one 4 minute session, I may get 18 reps as my highest number during one 20 second segment and 12 reps as my lowest in another 20 second segment.  If I add them together my total “score” would be 30.  The next time I do the same workout, I can try for a higher “score”.

Or not.

Tabata Training was developed by  Dr. Izumi Tabata while doing research at the Japan’s National Institute of Fitness and Sports.  Dr. Tabata and his team were studying the effects of aerobic (with oxygen, i.e., slower steady state cardio) and anaerobic (without oxygen, i.e. HIIT cardio) conditioning.  Those doing in the  high intesity anaerobic test group (Tabata group) saw a 14%  improvement in their aerobic capacity and 28% in their anaerobic capacities.  Those in the 60 minute moderate intensity cardio group showed an aerobic capacity improvement of 9.5% and no anaerobic capacity improvement. Here is an nerdy excerpt from the article published in the Medicine and Science in Sports and Exercise journal. (You are probably smarter than me…it took me 15 minutes to understand it.)

What does this mean??  It means less time on the cardio machines with better results….YAY!!!!!!!  I came across this article Can You Get Fit in Six Minutes a Week? last week that supports the effects of Tabata training.  I don’t think I’ll be switching to 6 minute a week workouts but it always makes me feel good to read research that supports what I’ve been doing.

Wanna try  a workout with Tabata?  Here’s one or here’s another.

Hugs and High Fives,
jenn

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The post Totally Tabata- What is Tabata training? appeared first on Girl Heroes.

It’s been a while since I’ve posted a treadmill workout so here ya go.  I like intervals, they make the time go by faster.

20 Minute Interval Treadmill Workout

Warm up
4 Minutes and 30 Seconds : Walk at highest incline.  Don’t hang on to the rails. Use your arms.

Workout
1 minute:  Get off treadmill and jump squat or squat depending on your level of fitness.  (Yes.  The entire minute.)
1 Minute: Walk  or jog –  no incline
30 Seconds: Sprint – YOUR fastest speed.
1 Minute: Walk  or jog – no incline
1 Minute : Get off treadmill and do jump lunges or lunges.
1 Minute: Walk or jog – no incline

Repeat the above sequence (squats – walking) 3 times.  You’re done!!!

If you don’t have a treadmill you can do this at a track or large park.  You can even run around in circles in your backyard.

Almost every workout can be customized to your fitness level.  Can’t sprint?? Then jog.  After a while you WILL be able to sprint.  Can’t do a minute of squats?  Then squat for 10 seconds, rest 20, and repeat.  Work your way up.  You CAN do it.  It’s only 20 minutes and you are worth it.

xoxo
j

The post Interval Treadmill Workout appeared first on Girl Heroes.