The biggest block to exercise I hear is time, and I totally get it. You get the kids up, fed, and off to school or daycare, work all day, get home, cook dinner, do homework, baths, bedtime, try to spend a little quality time with your spouse, and then it’s time for bed to do it all over again. How can you possibly add exercise to this busy schedule?
The answer is something I have been learning a lot about over the past few weeks, Tabata training.
“Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.” (www.active.com)
Basically, 4 minutes of these intense workouts equals 40 minutes of a moderate workout. And, they are in intense! Examples of the types of exercises used with Tabata training:
- kettle bell swing
- lunges
- squats
- planks
- jumping jacks
- push-ups
- sit-ups
- any anything else intense
In order to time myself properly for the 20 seconds of work, followed by 10 seconds of rest intervals, I purchased a $2.99 app for my iPhone. It signals me to get ready for the next period.
I wouldn’t have believed this works, if I had not tried it. After a couple of Tabatas, I feel just like I do when I spend 40 minutes at the gym. I am using muscles I haven’t used in a long time. And, I can totally fit this into my day.
So, if you are using time as your excuse to not exercise, try this! I would love to hear your comments and experiences below and be sure to share widely so we can all benefit.
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