Again, I’m combining two training days in one post. Yesterday was a gorgeous day so I hit the road for a 5km run. I had initially planned to do somewhere between 8km – 10km, however, the sidewalks were absolutely treacherous so I cut it at 5km. In fact, that’s why I took photos because despite being absolutely glorious I couldn’t wrap my head around how people with mobility issues are supposed to manoeuvre. I’m able-bodied and I had to run out into traffic to cut across Anderson. And I’m not above going out there to shovel on my own, God knows I’ve shovelled our neighbours pathways several times this winter, but I wonder why the city doesn’t do this? Anyway, I also didn’t stop the time at stoplights because my hands were so cold; so the time isn’t really a terrific reflection of the run. It was nice to get out though, I have spent the last several weeks working out mostly indoors. It seems I’ve caught some other bug again. Actually, I’m not sure I ever fully recovered from the first one to be honest! Runny nose, sore throat and horrendous headache. Oy vey!
Here are yesterdays stats:
- Distance: 5.03km
- Time: 34:49
- Pace: 6:55
- Best Pace: 5:25
Today I was up early and headed to the gym for cross training. I did about 30 minutes on the elliptical followed by about 10-15 minutes on the mats between YOGA and Tabata workout. I am always wary before a long run that I don’t push too hard; I want to preserve as much strength as possible! 🙂 Anyway, that’s it for workouts. It is a fantastic day out there, Calgary! Get at ‘er!
Last night I hit the gym to do some cross training. I have to admit that I wasn’t really feeling it because I thought I should take a rest (and truthfully, my training schedule did have yesterday slotted as a rest day) but I really wanted to get out of the house. So I decided it was time to try out theTRX workout I came up with, but never got to several weeks ago. I partially completed it because I just wasn’t feeling it in my legs. And truthfully, it was really difficult to get through it using the Tabata app (Before I left home I decided that I didn’t need any “prep” time between Tabatas – wrong!) Also, I felt super uncomfortable because there were so many people at the TRX machine – was worried that I’d slip up and kick someone.
Anyway, instead of doing just 4 minutes, I did 1o and I infused some YOGA into the workout, along with Pilates. It was tough and I was sweating like a pig on a spit. When I completed that, I hopped on the old elliptical for twenty minutes of speed work. I put the Tabata app on and decided that for 20 seconds I would have to maintain a stride rate of at least 160 (which is harder than you think when the resistance is 16 and elevation is 14) and take 10 second breaks in between. I did this work out for a full ten minute cycle and then just regular elliptical at full speed for five minutes and really easy for another five. When done that I hopped onto the track and did some laps to finish things off. I ran about one lap and sprinted another 1.5 laps; I believe I did this about 10x. Give or take.
And that was that! Felt great to sweat and I was glad I had gone. Enjoyed switching things up. I couldn’t help but roar at this comic. This is why I make time to work out; when you put it into perspective, it doesn’t make much sense to do otherwise, eh?
Hope everyone is happy & healthy out there!
P.S: I’m still looking for sponsors for BAM Calgary – if you have even a dollar to give, please do so! 🙂
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.