Seriously? A four-minute work out, you must be full of sh…

Four Minute TABATA WorkoutAlright – 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?

Background:

“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.

TABATA WorkOut

 

Day 105: Interval training on the elliptical Christmas Eve!

Heading to the Gym.... Christmas EveOkay, so this is proof that if you don’t write about your training you lose track of what you did which day!

On Christmas Eve, we hit the gym again. My sister continued on with running (God love her, I hate the treadmill) and I did interval training on the elliptical for forty-five minutes. I started out at the highest resistance (20) and every three to four minutes, I would bring it down by one (1). It was pretty tough and I was sweating a lot, but it felt great to get it done.

I did some planks, push ups, stability ball work and a few weight machines. I think we were at the gym a little over an hour. We were definitely sweaty and burned enough calories to enjoy Christmas Eve drinks and goodies guilt-free (though truth-be-told, I probably would have enjoyed them anyway).

I really enjoyed the switch-up with the elliptical because I was getting a little bored of running and I think taking a break from it was necessary!

 

Day 104: training on the #elliptical

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!

Auntie Kat and Hannah BC 2012I 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!