Buffie goes TABATA 2-7-2011

You’re going to disburse a lot of energy while doing the Tabata Training. In order for it to work the way it should, you must work at max intensity (work as hard as your body will allow you to) during your 20 seconds on. This type of training will allow your body to continue burning calories long after you’ve finished your workout and have left the gym. While your traditional, low intensity, long duration cardio has you burning fat for 30-60 minutes, Tabata causes you to increase the rate for fat burning for many hours AFTER your actual workout in only 4 minutes. Yep, you heard me right; it only takes 4 minutes of your time to perform the Tabata Training! Going 20 seconds hard body and resting 10 seconds for 8 cycles only requires 4 MINUTES of your time! You’re burning more fat in less time and not to mention you’re boosting your anaerobic capacity (which you won’t do in your regular everyday 30-60 minutes of low intensity cardio workout).  This is all documented research. So look it up when you have time.

Word of advice:
This training is not a ONE-SIZE-FITS-ALL type of workout. This is definitely not for everyone. Since its extremely high intensity, it’s recommended that you ease yourself into it gradually over time. It’s also suggested that you consult a physician before starting such a rigorous workout.

______start of Tabata Workout______

My Tabata workout:

6 minutes warm-up on Elliptical at moderate speed.

Arc Trainer:  20secs high intensity, 10secs rest (8 cycles)

Spin Bike

Arc Trainer

Spin Bike:  20 secs high intensity, 10secs rest (8 cycles)

I warm down on bike for a few minutes…and that’s it! I did 16 cycles (on two different cardio machines) but 8 cycles are sufficient enough.

______end of Tabata Workout_______

I had on my heart rate watch today so I could track my heart rate while doing my Tabata Training. I was able to get my heart rate up to 189 bpm (beats per minutes).  I almost lost control on the last couple of cycles but I held on for dear life. I could feel the sweat just popping off my back. After I recovered from my Tabata, I went straight into my strength training.

Back to my regular scheduled program…..

Strength Training

The following was performed at 3 sets /10 reps/ about 60 secs rest intervals between sets :
1. Leg extension 62 lbs
2. Seated leg curls 50lbs
3. Glute machine 62.2 lbs
4. Back Extension 50lbs
5.Squat Machine 120 lbs
6. Incline chest press 20lbs
7. Stiff-Leg  Deadlifts 50lb
8. Knee Ups on bench until failure
6. Standing Rows 40lbs
7. Split squat 10lbs