I am feeling much better today! My sore throat seems to have subsided, which is great because I literally speak for a living. I disinfected everything I own, so hopefully I’ll be back to my regular self very soon!
Lately, I’ve been feeling like I need a little change from lifting. Don’t get me wrong, I LOVE lifting heavy shit, but sometimes I need to just take a little meander away from it and focus on some other important aspects of fitness. Enter the dreaded world of cardio. I would rather stick needles in my eyes than do cardio. I would rather hear nails on a chalkboard than do cardio. I would rather watch the Red Wedding on repeat for 6 days straight than do cardio. Do I make myself clear?
Let’s rewind a bit. When I was about 16, I went to the gym for the first time. I pretty much just rode the elliptical for 35 minutes a day and called it fitness. I started adding some light strength training using machines and stuck with that for…I dunno…10 years. THEN I discovered lifting. Like real lifting. With real weights. Life = Changed. And then I discovered eating…and the rest is history. Now: I lift 4-6 times a week and eat like 25 hours a day. You know…like a lady should.
I have written in the past about boot camp workouts and the benefits circuit training, and that’s pretty much the only cardio I’ve been doing for the past few months…until today. I’ve been doing research on different interval training methods including Tabata training. Tabata training consists of 4 minutes of 20 second intervals with 10 seconds rest (20/10). I feel like of all the high intensity interval training options out there, Tabata meets my needs the best…I feel like I can do anything for 20 seconds!
Tabata training was popularized in Japan by Olympic athletes. Dr. Izumi Tabata completed a study to determine the efficacy of this type of training. His study compared two groups of individuals, where 1 group performed 1 hour of moderate exercise 5 times a week for 6 weeks and the other group performed 4 minute intervals of 20 seconds of high intensity work and 10 seconds of rest (Tabata style intervals) 4 times per week and 1 day of steady state cardio. Results of this study indicated that the group performing the 4 minute intervals improved in both aerobic and anaerobic fitness levels, while the moderate exercise group only improved in aerobic fitness levels. Uh…that’s awesome.
Research shows that Tabata can burn up to 13.5 calories/minute, and can potentially double your metabolic rate following exercise (even after just 4 minutes). I’m not trying to say that you all need to burn billions of calories, because that’s not what fitness is all about, but that is a pretty sweet little tidbit (and more reason to eat more cake!). So if your goals include fat loss and cardio capacity, Tabata might be just what you’re looking for! Just a little disclaimer: Tabata style training is designed to push you to your max. It is not recommended for beginning exercisers.
Chris and I did the following tabata workout this morning at the gym. This workout consists of 4 Tabata’s (20/10 intervals) with 5 minutes of static cardio as a recovery between. As a somewhat newbie to this type of training, I needed a little more rest time between intervals. I was literally wearing the worst possible outfit for this type of workout. A warning to all readers and exercisers: When performing a Tabata-style workout with many different body positions, do not wear an open back shirt. Your whole midsection will be on display. Also, when planning a workout that’s proven to burn double the calories of a typical cardiovascular workout, do not wear cotton leggings. You will have a sweaty, sweaty ass.
Tabata Be Kiddin' Me!
Each Tabata consists of 2 exercises. Complete 20 seconds of the first exercise, rest for 10 seconds, then complete 20 seconds of the second exercise, rest 10 seconds. Complete interval 4 times total (4 minutes). Push yourself as hard as you can for the 20 seconds and stop completely for 10 seconds. Use whatever cardio machine you’d like for the static cardio intervals, just make sure to keep difficulty to a moderate level and recover completely.
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See? that’s a lot of me on display…did you know that I have a tattoo? Now you do… and no, I’m not a Carolina Hurricane’s fan.
Want more swamp ass? Check out this fine piece of lady-meat:
So that’s it! Quick and dirty. Tabata’s where it’s at! Time FLIES and you’ll feel amazing at the end (and probably super hungry, so make sure to fuel before and after!). To continue my weight free week, tomorrow I am taking my first class at Pure Barre! I’ve heard such amazing things about it. If you can believe it, I actually danced ballet for 14 years (shocking, I know), so I’m super pumped to get back to the barre! Check back soon to see how it goes.
Another friendly reminder, I am taking new clients in the Boston area! If you or someone you love are looking to improve fitness, find balance and have a kickass, sweaty time (see above sweat stains), please contact me using the Contact page on the main menu.