Tabata Workout-everyone has four minutes

Many of my clients and bootcamp participants have been hearing me talk about and have participated in Tabata training the last few weeks. The reason for this excitement is the effectiveness of the style. For those not familiar with tabata it is 20 seconds of all out intensity followed by 10 seconds of recovery. This is repeated 8 times for a total of 4 minutes. There are a few different types of tabata training depending on how many exercises are chosen. The key is to push yourself to your max (90-95 % of your maximum heart rate)for the 20 seconds. STOPPING is not an option. There are many ways to modify the exercise to keep you moving.
This type of training is not for the faint of heart, but the effectiveness of it should be motivation enough to make you want to push as hard as you can. In the four minutes of work for a cardio exercise most individuals burn around 60-70 calories. The amazing part is that in the 24 hours after the exercise bout a person burns on average an extra 300 calories due to the Excess Post Exercise Consumption (EPOC). That would equate around a 3 mile run or 45 minutes on an elliptical machine. What would you rather due? Everyone has four minutes so there should be no excuses.
I am excited to have a whole Tabata Bootcamp available come January to take full advantage of this training style. In the mean time here is a great exercise for you to work with.

• Download a Tabata Timer for your IPad for phone for ease of timing.
• Jog in place for around a minute.
• Place a cone, water bottle, chair or other stationary object in front of you. This is your marker. The lower the marker the harder the exercise. Adjust your marker height depending on your fitness level.
• The exercise is star jumps. With your feet together bend over and touch your marker always leading with your backside.
• Level 1 perform a half jumping jack extending one foot while raising your arms up overhead.
• Level 2 perform a full jumping jack powering your foot out and raising your arms up overhead.
• Level 3 perform a full star jump lifting your feet out to the sides and up as high as your can simultaneously raising your arms up over head.
• With each round start with the highest level that you can muster. Even if it is only a few repetitions and then you have to work with the lower level.
• Psych yourself up for this activity. Doing it with a friend to help encourage you can make a huge difference in the level of intensity you end up doing.

Stay tuned for more great Tabata Bootcamp information!

Sprint It Out--HIIT Workout

I am a big fan of HIIT (High Intensity Interval Training). It is very effective in revving up your metabolism and shedding that stubborn fat in less time!!! I don't know about you, but who wouldn't want to workout less yet see the results they are after. The key is that you have to work really hard while you are doing it in order for it to be effective. Are you ready?

Here is your workout:

Jog 3-5 minutes to an open parking lot, grassy area, basketball court, a large back yard, or this can be done on a big hill for extra challenge. Set up 5 markers (cones, clothes, rocks, or the lines on the basketball court) about 15 feet apart from one another. You are to sprint as hard as you can from the first marker to the second touching it and then turning around and sprinting back to the first as fast as you can. You are then going to turn around and run to the third marker then back to the first. Repeat this until you have ran back from all the markers. The key here is that you are working as hard as you can. On a scale of 1 to 10 this is all out effort of a nine. I want you to have to catch your breath when finished. I want those legs screaming at you!

The best thing is to time yourself with a cheap wrist watch. You are going to repeat that 4-6 more times trying to finish in the same amount of time or faster each time you do it. Give yourself around the same amount of time it took you to complete the sprint as rest time between each. 

As you get more cardiovascularly fit spread the markers further apart, give yourself less rest time, and kick up the speed.

Finish your workout with a 5-10 minutes jog at a moderate intensity or a 7 on your scale of 1 to 10. Perform this type of training three days a week on non consecutive days coupled with three days of resistance training for the best results!

Be sure to stretch your glutes and hamstrings after this one!

Breaking the Chronic Cardio

Everyone asks if I lose weight when training for long distance running events due to the added calories burned. For every mile a person (150 lbs) runs they burn roughly around 100 calories. Running long distance is not effective for many individuals to lose weight. Personally when I hit more than 7 miles that is when my hunger takes over. It has always been a challenge for me to feel satisfied and well fueled when training without my brain taking over that that is way too much food to eat.

Mark Sisson the Author of the Primal Blueprint would say this is chronic cardio. Going out and keeping your heart rate elevated too high (75 % and above) for too long of a time he does not suggest. I find that when I work with shorter, but more intense sessions the weight comes off. One of my favorite workouts only takes about 20-25 minutes total.

I run to the park (or other green space) 4 minutes away. I set up five cones about 15-20 feet apart from one another. I start at the first cone sprint to the second and then back to the first. I then sprint the third cone and back to the first repeating in the same fashion for last two cones.  I allow myself about the same amount of time it took me to complete the sprint to recover before repeating 4-6 more times. I time myself for each sprint and try to be as fast with all subsequent sprints as the first. the goal is to work almost to your max with your heart rate. You want to feel like you are at a nine on a scale of 1-10. 10 being I need to sit down because I am working too hard. Most of my sprints last 40-50 seconds. I then jog back home or do some strength training at the park.

I look forward to doing more sprint work again.

Circuit for the Backyard

Do you have a great back yard or park nearby? Sometimes setting up a circuit can be a fun way to involve the family and friends! My back yard is fenced in so I can have my son playing on his own, the dog roaming around and everyone is happy!
Here is a routine that you will take you about 30 minutes to complete with warm-up and cool down.

Enjoy!

Workout:

Imagine a large square in the lawn about 15 feet on each side. Set up the cones on one side. Move around the square with stationary exercises at the corners for 15 repetitions while completing the exercises between the corners just once. Keep yourself moving around the circle for 20-25 minutes getting a drink where needed. Push yourself to get around the circuit 4 or more times. Always start a workout with a light warm-up and a few stretches at the end.  

Jumping Jacks (15) ----------------------------------à Burpees (15)

                                                Bear Crawl

• .                                                                  -
• .                                                                  -
• .                                                                  -
• .  Lateral steps over cones                         -   Skip
• .         (face the other directions each time)                  -
• .                                                                  -
• .                                                                  -
• .

                                           Bunny Hops

Double Crunch (15) <-------------------------------- Jump Squats (15)

Bunny Hops-Jump with both feet together as far forward as you can. Then power forward again.
Double Crunch- Lie on your back with your hands behind head. Bend your knees at a ninety-degree angle so feet are in the air. As you exhale you are going to pull your upper torso and your knees as close together as possible. On the inhale release back down and repeat.

The Reasons I Run

My husband and I are ramping up our mileage to do the Madison Mini Half Marathon on August 18^th.  This will be my fourth half marathon. As I am doing a lot more research on running and fine tuning my training program to fit my needs I thought I would share my reasons for running. If you do not have reason’s for sticking with something most of the time you will not succeed.

1. To stay focused. I find that when focused on my training program I have to be more diligent and structured with every other aspect of my life including work, my workouts, nutrition, weekend activities, time with family, etc.
2. To challenge myself physically and mentally. There is no greater feeling then when you cross that finish line. I well up with tears every time with the feeling of satisfaction, success, and joy. The half that I did three and a half months postpartum I used my son, Drake, as my motivation. I used the metaphor of labor to get me through. The race had a two-hour delay in the beginning due to rain and I was really thrown off mentally. I knew that he would be at the finish line when I got there and so just like labor I knew if I kept pushing towards the end my reward would be there to greet me. I love improving my times with each run and am excited to see and feel the differences in my running efficiency. I am looking forward to a new Personal Record. I am in comptetition with myself.
3. To be able to relate. I train many clients who compete in events and having done them myself provides that first hand knowledge to better coach and train them.
4. To stay in shape. Running is an activity that I can do with my dog, son, and husband. It is common to see me in the company of at least two if not all three on my runs. I have been running with my son since he was four weeks old and know that it is an activity (depending on the weather) that I have no excuses for. We enjoy our time out exploring. I get to spend time with the boys, see great sites, and get my workout in. I can always quick jump on the treadmill as another option if needed.
5. Reduce Stress. Running is a time (except speed work and hills) that I can just be. I let go of all of my stressors and come back clear headed and refreshed.

Happy Running.

20 Minute Workout

For an effective workout you can burn calories in a couple different ways:

1)      During a workout you burn about 10 calories per minute depending on how hard you are working.

2)      After a workout you have the after burn effect. Certain workouts like interval training increases your metabolism for 24-48 hours afterwards. So even if you are burning less calories then a long endurance run you could equate or surpass the calories due to this component.

3)      When you put on lean muscle mass your metabolism speeds up. For every pound of lean muscle you burn about 25-30 calories per day. Every pound of fat only burns 2-3.

We often times do not always have an hour or more to workout. Here is a 20 minute workout that incorporates all the three above components in a nice little package. All you need is a stability ball and a heavier resistance band. Enjoy!

Workout Guidelines:

You will work for 45 seconds, rest for 30 seconds, then move on to the next exercise. Go through the following exercises 3 times.

Power Ski
Stability Ball Pushup to Tuck
Bent over Band Row
Shuffle and Slice
Stability Ball Plank (elbows on ball)

Descriptions:

Power Ski: Imagine you are on a Nordic track. Start with your right arm and left leg forward and the opposites back behind you. Keeping arms and legs fairly straight continually switch back and forth. Think of power and quickness as you push and pull your arms and legs forward and then backward.

Stability Ball Pushup to Tuck: Find positioning of the stability ball on your legs so that you can do a full ranged push-up. After completing a push-up pull the ball in towards your stomach by bending your knees and lifting your hips for a tuck. Your shoulders will remain over top of your hands. Lower your hips back down with control and repeat.

Bent Over Band Row: Place the band underneath both of your feet. Hinge at your hips so that your torso is flat. Hold onto the band itself with both hands. Start with your arms straight yet have tension on the band. Pull the hands up towards your chest keeping your elbows close to the body. Nothing else will move except the arms as you row. Imagine squeezing my fingers between your shoulder blades.

Shuffle and Slice: Start by standing with feet hip width apart and arms out and up by the shoulders like field goal posts. Take two steps over to the left while bringing your arms in towards the chest with each step. On the last step draw the right knee and elbow towards each other and then repeat over to the right. The movement should be quick and powerful.

Stability Ball Plank: Place your elbows on top and slightly forward on the stability ball (stability ball can be placed up against the wall for more stability) and extend your legs behind you in a full plank. Be sure that there is a straight line from your head all the way to your feet (no butt in the air). Hold the plank or for more challenge alternate lifting a leg with nothing else moving as you do so.

Circuit Workout

Variety for many is key. Instead of jumping on the treadmill or elliptical why not hit up this circuit workout. It can be done indoors or outdoors and you need no special equipment. It is designed for low impact, but can always be modified to push harder.

Before the workout walk, jog, or stair climb for 3-4 minutes. Then perform each exercise below for :45 or :60.  Go through the routine 2 or 3 times depending on the length of your workout. Finish your workout with a few stretches.

Hamstring Curls:

Transfer your weight onto your left leg as you curl your right leg behind you as if you are going to kick your backside. As you do this pull your bent elbows back like you are going to squeeze your shoulder blades. Repeat of the other side.

Lateral Shuffle:

Stay low with your legs. Move sideways across the floor keeping your toes and hips forward.

Low Jacks:

Step out the side with one leg as you bring your arms out to the sides. As you bring the leg back in the arms come down. Repeat on the other side. Keep movement quick and fluid.

Basketball Drill:

Turn and step to the right with your right foot as if you are going to catch a basketball. Come back to the middle and raise up on your toes. Repeat to the other side. 

Squat and Press OH:

With a quick motion lower yourself down into a squat position and when you come up press your arms up over head.

Grapevine:

Moving side to side across the room. Cross your legs first in front of the body and then behind the body.

Quick Steps Behind: As your press your hands out in front of you step back quickly with the right foot. Switch legs and simultaneously press the arms out in front of you again.

Military Walk:

Sweep a straight right arm up to the sky as your straight left leg come up. Continue alternating arms and legs. Focusing on height with each motion. Hips should remain tucked underneath your body.

L1 Burpee:

Squat down aiming your hands toward the floor. Push yourself back up coming up on your toes and arms over head in a powerful motion.

March:

With large leg and arm movements march across the floor.

Interval Training

You probably have seen the individual on the bike, treadmill, or elliptical paying more attention to a magazine, book, movie, or TV show. You might even be that person. In my mind if I am going to hop on a machine I am going to give it my all and burn as many calories as possible. Being a mom I have realized that time is even more of a premium and I don’t have as much time to exercise as before.

In comes interval training! I can burn tons of calories in a short period of time and studies show the calories that I burn after my workout is higher as well.

So here are two great interval workouts to kick your workout up a notch and make the most of your time doing cardio!

 Workout 1 (Treadmill)

 Warm-up with brisk pace walk 3minutes

 Pick up speed and jog at a level that you can maintain through the climbs

 Increase the grade 1 % every minute until at 10% grade.  Decrease same way until back down to 0% grade. 

 Maintain the pace at 0% grade but kick up the speed to a sprint for 2 minutes.

 Slow down the pace for cool down the last 4 minutes.

 Workout 2 (bike, elliptical, or Treadmill)

Warm-up:

Do a 3-5 min. steady pace on machine

Workout: Work at your average speed and intertwine spurts of sprints (moving very quickly) every 4 minutes for 30 minutes. Sprints are going to be for 60 seconds each.

After the following minutes sprint for one minute.

4 min sprint
9 min sprint
14 min sprint
19 min sprint
24 min sprint
29 min sprint
 
Cool down: slow down the pace for 2-3 minutes and stretch

Enjoy burning those calories!