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 89: Five mile #run in the bitter cold and an awesome first day at #WSHC

One foot in front of the other. Repeat.

IMG_6322Today was a very busy day! I was up early to meet Wedgie for a five mile run at Fish Creek Park. We arrived shortly after 9:30 and started the run. I think the temperature was around -16 – it was cold! The run wasn’t too bad at all, we kept it pretty flat (no hills). It was definitely slippery in areas but we maintained a very consistent pace throughout. We were both commenting that it would be grand to get those toques that have the pony-tail hole at the back – does anyone know what I’m talking about? And, where to get one? I always stuff my hair under my fleece KO hat because I love it and it’s not itchy at all, but a special hat for people with long hair would be awesome too. My legs were definitely cold, but not sore and even this evening after being on my feet all day they aren’t too bad (hopefully not jinxing myself for tomorrow). When we finished and took our post-run photo any hair that was showing, that had even the slightest amount of sweat was an icicle! We also saw a deer, but I wasn’t fast enough to get my camera out and snap a photo. I’m not minding the winter weather running as much as I thought, but I am finding that it takes a while to shake it afterward (I was cold most of the day). Anyone out there have any tips/tricks to get rid of the cold chill post-run? I do dress in layers, but I think it’s a combination of sweating and having to drive home after being out in the cold for almost an hour.

I also completed my #PushUpADay (five) and #PlankADay. (Thank you Runninbear for reminding me!) Sadly, I haven’t even looked at the training schedule tonight because all I want to do is go to bed!

I quickly want to tell you about my awesome day as a volunteer at the 2012 World Sledge Hockey Challenge today. I know it’s not running related, but it was terrific! I have met some really great folks from all over the city. I have seen some familiar faces and think how amazing it is that some of us have been volunteering at many of the same events, though I guess I shouldn’t be too surprised because it’s loads of fun. And it goes without saying that I truly enjoyed my very first LIVE sledge hockey games. Plus, Canada defeated Japan tonight 11-0!! Honestly, the whole time I was watching I was just blown away by the level of fitness these men need in order to compete at the level they do. Their stamina and strength must be out of this world. My arms and core just ached thinking of what a few minutes of just trying out Sledge Hockey would do to me (but I will try some day, it’s on the bucket list already!)

Anyway, that’s it for today. Hope everyone is happy and healthy out there.

Here are todays stats:dec2run

  • Distance: 8.01
  • Time: 51:25
  • Pace: 6:25
  • Best Pace: 5:02