Tabata

I started Tabata workouts about three years ago.  My first exposure was actually through a Tabata instructor certification when I was seven months pregnant with my third baby.  I didn't know what to expect, but once I went through the first workout, I LOVED IT!

Tabata is a form of HIIT (High Intensity Interval Training).  The name is from the guy who invented it - Dr. Izumi Tabata - a Japanese physician and researcher.  He and his colleagues wanted to develop a way to increase athletes performance in a short amount of time.  At some point, the rest of us figured out that it was a pretty dang good method.

Below are a few reasons why I love Tabata:

1.  Time.  Or, the fact that it doesn't require much.  One round of Tabata is 4 minutes long.  It is broken down to :20 seconds of your very best effort, followed by :10 seconds of rest, repeated 8 times.  Typically there is about a one minute break before beginning the next round.  A typical Tabata workout for me is 4 rounds.  A warm up, workout and recovery can be finished in less than a half hour.

2.  Training effectiveness.  Check out this link for details on the original test groups.  Whether you are training for an endurance event, or looking to get a lot done in a little amount of time, you'll see improvements from Tabata.

3.  Variety in movements.  I love how custom Tabata can be.  Want more cardio?  Want more strength?  Want to use equipment?  No equipment?  Need to modify?  Go for it.  I did Tabata throughout the latter portion of my 3rd pregnancy, and through my entire 4th pregnancy.  Did it prepare my body for child birth?  You betcha.  But that's a whole other topic.

4.  Location.  Workout at the gym?  You can do Tabata.  At home?  Yep.  On vacation?  Been there.  At the park?  Done that.  With kids?  Yep.

Here's a great one that can be done anywhere.  It is a mix of strength and cardio.  Dumbells are the only equipment needed.

Warm up:  walk, jog in place.

1.  Squat to Calf Raise with Bicep Curl:  Feet shoulder distance apart, dumbells to sides of body.  Lower into a squat.  Raise from squat and lift dumbells to bicep curl as legs continue onto balls of feet in a calf raise.  Lower dumbbells to sides of body and return back to squat.  Repeat.

2.  Scissor Lunges:  Begin in lunge position with right foot back.  Lower into lunge.  As you lift, quickly move the right foot forward and left foot back to lunge position with the left leg back.  This can be done in a lower impact stepping motion, or a higher impact jumping motion.

3.  Tricep Push-up to One-arm Back Row:  Begin in plank position, hands directly under shoulders and grasping dumbells.  Lower to a tricep push-up.  Lift back into plank and raise one dumbbell in row position, keeping elbow close to body, and squeezing core to maintain alignment.  Lower dumbbell back to plank position and repeat, beginning with tricep push-up.  Alternate row from one side to the other.

4.  Burpee with Jumping Jack Feet:  From a standing position crouch down until both hands and feet are on floor.  Press weight into hands as you extend (or hop) feet back into plank position.  Keeping hands under the shoulders, hop feet out into wide v position, and then hop feet back to plank position.  Repeat out/in with feet.  Hop feet toward hands and stand.  Repeat entire movement.  Hopping can be replaced with stepping feet in and out, and alternating feet from one side to the other.

From time to time, I'll post more of my favorite Tabata workouts on my Facebook page.  Enjoy!

Sit Strong

The image on the left is me in my "mindless posture."  Or, my we-are-lucky-we-made-it-out-the-door-and-are-getting-there-on-time posture.  Or, my be-quiet-I-am-trying-to-drive-do-you-know-being-that-loud-could-make-me-get-in-a-car-accident posture.  It just depends on the day.

My son actually snapped that photo of me as we were driving home from school.  And I took a good look at it.

"Are you kidding me?!"  I said to myself.  Here I am, an educator of posture, and I look like that driving my kids around?  Yikes!

But, it's the truth.  Unless I'm thinking about good posture (insert moment where I straighten up on my chair to continue typing), it doesn't happen for me naturally.  Some people have that natural posture.  It's beautiful.  I love it.  But, my body waaaants to curve.  

The photo on the right is my "mindful posture."  I'm actually engaging my abs and trying to stack my shoulders over my hips, my head over my shoulders.  It's not perfect, but it's definitely better than the prior.  I feel so much stronger when I sit like this.  I can feel myself breathing better.

Looking at the two images made me stop for a moment and think.  How do I want my kids to see me?  Sure, I might have good posture when I'm working out, but what about the rest of the time?  And if I feel stronger in the picture on the right, imagine what that body language communicates to my kids?  And how do I want my spine to look as I continue to age?

Change happens one day at a time.  I don't think that overnight I am going to roll out of bed and have perfect posture all the time because I wrote about it.  But, just for today, I am going to make a little note to be more mindful about my posture.  And it's going to start each time I am in the car.  

Today, when I drive, I'm going to pull my belly into my spine, and squeeze those abs.  And maybe smile a bit at those other crazy drivers out there.

Join me?