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Fitness Friday #14 + Tabata What?

Posted Nov 09 2012 10:10am

Happy Friday!

Do you ever have a day where you just feel the need to shop?  Who am I kidding?  Of coarse you do!  Well, unless you hate shopping which I’m sure not too many of you do!  Yesterday was one of those days for me.  I had a return to make at the mall so the Love Nugget and I made our way in the morning.  We got there a little before the stores opened so he could run around in the play area.  Which he loved!

I had planned on just going to two places real quick…. which turned into 2 1/2 hours.  While I was in the mood to shop.  I wasn’t really in the mood to try much on but still came home with a few things.

I can’t remember the last time I went into Forever 21 but popped in yesterday just to check out their sweaters.  Glad I did because I walked out with three cozy sweaters and a necklace for under $70!  Not bad!  I also went to Nordstrom to shop their half-yearly sale and get the hubby his face lotion.  Funny, I used to use their moisturizer but switched because it didn’t have any sunscreen.  However, their mens line has sunscreen and is the exact same moisturizer as the womens just in a different bottle.  So, I bought myself some too!  I also got their free gift for spending over $28.

It always puts me in a better mood when I go shopping and actually find stuff I like :-)

After our fun shopping event and the Love Nugget had a good nap, we did a little painting.

He loved it until he decided to taste it…

Maybe someday he’ll learn to listen to me :-)

Okay, on to Fitness Friday!

This week was my first week without my daily Fitmixer Boot camp emails :-(   However, I still have access to all the workouts so I’m just starting over.  Here’s what this week looked like for exercise.

Saturday – Rest

Sunday – Rest

Monday – 4 mile run outdoors (felt so good!) + Blonde Ponytails Hard Core Workout

This core workout was awesome!  If you haven’t checked out her blog make sure you give it a look.  Not only is she gorgeous, she is SUPER fit and posts lots of great workouts.

Tuesday – Fitmixer boot camp workout Iso Slow and Controlled

Wednesday – Cycle class + Fitmixer Boot camp workout Tabata

Thursday – 45 minute at home yoga video

Friday – Fitmixer boot camp workout Full House + 5 mile run on the treadmill

Since this week included a Tabata workout, I wanted to talk a little bit about Tabata training.  You may have heard about this quick, calorie burning workout by now and maybe have even given it a try.  It’s growing in popularity and is a great way to get in some exercise when your short on time.  However there’s a few things you should know about it before giving it a go.

First, what is Tabata training?

Tabata is a fast cardio workout that was designed by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan.  They conducted studies on two groups one using moderate interval training for 5 days a week for 6 weeks and an hour a day.  The second group did high intensity workouts 4 days a week for 6 weeks and only a total of 4 minutes a day.  The second group showed more improvement in their cardiovascular system as well as their muscle growth.  Source

That’s pretty amazing since their workouts were 4 minutes long!

Second, what does it look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows •     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

Like mentioned above you can do Tabata with any form of exercise and can be done almost anywhere.  There is a great app on the iphone called Gymboss trainer which has a Tabata timer.  There are also specific Tabata timers to purchase but the app is free and works great!

Here are a few Tabata workouts I’ve done,

Treadmill – 8.0 incline 9.5 speed, 20 seconds on 10 seconds off for 4 minutes

Elliptical – 10.0 incline 10.0 speed, 20 seconds on 10 seconds off for 4 minutes (every elliptical is different so this could vary based on the machine)

Circuit – Burpees, high knees, jumping jacks, plyo lunges.  20 seconds exercise 10 second rest between.

The Fitnessiesta has a ton of Tabata workouts on her blog.

Third, who should try Tabata? 

As you can see Tabata training is a very quick workout.  So most people want to jump on board right away.  However, Tabata training requires you to push yourself as hard as you can in order to reach a very high intensity.  This being said, Tabata training is not for everyone.  You should already be at an intermediate to advanced level if you want to give Tabata training a go.  If you are a beginner, start out slow doing interval type workouts at a much slower pace and level.  Source    Keep in mind there are a lot of “Tabata” workouts out there but a true Tabata style workout follows these guidelines.

As with any form of exercise you should check with your health care provider before beginning something new to you.  You should also include a good warm up, cool down and make sure to keep yourself hydrated.  Make sure to listen to your body.  if you feel faint, or in pain, stop!  While it might sound like an easy way to get in a quick workout, it can be very intense when done correctly and really pushes your body to its max so be safe!

Here’s a few sites where you can access more information on Tabata training

Hope you all have a great weekend!  We are home with nothing planned for once!  Woo hoo!  It snowed in the nearby mountains today so we talked about taking the Love Nugget to the snow!  We’ll see though, it’s so cold!

QUESTIONS -

  • Are you a store shopper or an online shopper?
  • Have you tried a Tabata workout before?
  • Any fun plans for the weekend?

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