|THANKS MOM AND DAD!!!!|
As soon as I synched all my music to my new baby, I immediately downloaded an App that I've wanted for light years (read: a few months) called Tabata Pro.
|Tabata... sounds nice. It isn't.|
Here's a small clip of the original article that has been featured in the New York Times, CBC's the National, Oxygen Magazine, Fashion (yes, Fashion Magazine), amongst many others.
“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.
There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.”
Okay, so that wasn't a small clip. But take the time to read that- 6 to 9 MINUTES a week had just as much impact than others who exercised 5 HOURS a week. Again, the stipulation being that the minutes were "well outside your comfort zone"- meaning you are dying for those minutes. But hey, you save time. Another type of H.I.I.T. is Tabata Training, which is death. So, I made my gymmers do it.
And thus, my guinea pigs. Thursday nights at the gym I teach back-to-back classes: 1 hour of Pump and 1 hour of Bootcamp.
Bootcamp is one of my favourite classes to teach. We have a tiny fitness studio, but we make it work. Think ladders, tires, BOSU Balls, Lebert Equalizers, Medicine Balls, Stability Balls (lots of balls up in hurrrr), skipping ropes, heavy bags... we do it all. Interval-style.
I got my new TABATA PRO App and set up 10 stations:
1. Heavy Bag Front Kicks
2. Lebert Equalizer Chin Ups
4. Push Ups (this was MEAN as I found out to do so soon after chin ups)
5. BOSU Ball Split Squats
6. Mountain Climbers
7. Toe Taps on the Step
8. Jumping Lunges
9. Medicine Ball (5kg) Wall Throw Sit Ups
10. Jumping Jacks
These are pretty standard exercises, but I wanted to keep it simple for the Tabata Training.
Each station we go all out for 30 seconds, and then get a 10 second break. This was repeated for a total of 6 times each station, and we got a 90 second break in between each station (or Tabata). Your goal is to go all out for those 30 seconds and to try to maintain the same number of reps in each 30 seconds.
To break this down into One Tabata for you: In the first 30 seconds of my push up station, I did 20 push ups.
120 push ups.
In 3 minutes.
I wanted to die.
And I had no one to blame but myself.
And then I moved on to jumping squats on the BOSU. Oh. My. God.
My bootcampers are always hardcore and they were going crazy. They loved it but hated it at the same time- the perfect combination, if you ask me :)
The Tabata Pro was so amazing- it syncs to your Playlists and you can program your Tabatas how you wish- either with a workout coach, with a buzzer, etc. I had the music playing for 30 seconds and then it stopped for 10 to signal a break.
It is like a game changer for me: normally I'm watching the clock, setting my watch, yelling for them to "GO!" or "SWITCH!" between intervals- this allows the workout to happen without any distractions and ensures that each station/Tabata is the same time.
Happy Early Birthday to ME.
1. Have you tried Tabata Training before? Does it intrigue you?
2. Have you ever received an early birthday gift before? If so, what was it?