As promised, I tried the four-minute workout this morning. Here is my take on it.
- You will definitely sweat. Be ready to sweat! I can guarantee if you go at full-out intensity you’ll be dripping by the end of it. Yahoo!
- You must be coordinated. So some of the workouts require different positions, make sure you know them ahead of time. You want to perform safely!
- You must be organized. Using an app helps here. But know the order of your Tabatas.
- You must let go of all self-consciousness. Don’t worry about people staring at you. Who cares? Haters gonna hate. LOL.
- Don’t quit your regular cardio. As great as a four-minute workout is, it does not replace regular cardio (and the benefits from it).
Last night I got busy preparing to try out the four minute workout (aka TABATA workout). I read somewhere online that there are a few apps, so I downloaded one (wasn’t that impressive, can’t believe I paid for it.) At any rate, I set it up on my phone for todays workout and hit the hey. I didn’t make it to the gym this morning because it was too snowy, but the beauty of this workout is that you don’t need any equipment (save your gym clothes + sneaks.) So as soon as I got up, I got ready and hit start button on the app. It kept track of 5 second prep time, 20 seconds of workout and 10 seconds of rest, I just wish it would have had coaching on there so I wouldn’t have to keep referencing a print-out. You know what I mean? Eg: TABATA One: Jumping Jacks. REST. TABATA Two: Mountain Climbers. REST. etc.
At any rate, part way through I was mocked by the peanut gallery wondering what in the heck I was doing. I was informed of how silly I looked (like I really cared.) And also told it wouldn’t replace cardio. Duh. So that’s really the only other point I wanted to make. The TABATA workout was a terrific change of pace and I think it could be a really good challenge. With that said, it DOES NOT replace cardio. The guidelines published by the American College of Sports Medicine suggest 30 minutes of moderate intensity exercise 5 days a week, or vigorous cardio 20 minutes a day, 3 days a week. Doing a four-minute workout every day isn’t enough. And if you want to reduce your risk of heart disease,there’s no way around it, you’ve got to incorporate a large dose of cardio into your everyday life.
Alright – so lately I’ve seen several posts on Twitter, Facebook and Pinterest about “four-minute workouts.” I thought it must be bollocks because I’ve always been under the impression that to get the best results you need slow, controlled movements. So I started to dig in a little deeper to learn more about these work outs and came across loads of articles about TABATA (which is what these four-minute workouts are modelled after.)
Am I the only one living in the dark-ages? How come I’ve never heard of this little gem before now?
“Tabata” is the name of a particular type of workout program that provides similar health benefits to cardio workouts, but it’s a little more challenging in a sense. Instead of spending 45 minutes to an hour on cardio, Tabata can be completed in just four (4) minutes!!!! This type of training falls under the category of high intensity training or high intensity interval training.
History: (from tabatatraining.org):
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.
In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.
Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.
Apparently, most people do not complete this correctly so the results vary. So saying that it’s more effective than running thirty minutes may be outlandish for one person and not the next. So because I’m still not totally convinced that it would feel like exercising, I decided to try it out tomorrow at the gym – why not, eh? I’ll report back tomorrow. Hope I don’t embarrass myself!
Here is the workout from FitSugar.com:
Download PDF here.
On December 23, we (sister and I) hit the gym again. She continued with her running and I did training on the elliptical (3 miles). It was alright. I enjoyed it because it was different than running.
I also did some weight training with both free-weights and machines. Additionally, I completed 5 planks, totally five minutes of planks. I wasn’t too sore afterward, so I couldn’t have pushed myself enough. I have to say, it was a nice little workout and really fun to have my sister there as well, sweating with me!
I don’t have any pictures from our post-workout, so I’m just going to put this one in of me and my beautiful niece (sisters kid). We were so happy to spend time with her; definitely one proud auntie!