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‘Tis the Season for Tabatas!
As if the fact that Thanksgiving and Hanukkah collided on the same day wasn’t enough to get people in a holiday frenzy, now we’re faced with a shorter shopping season than usual before Christmas. Faced with this added hustle and bustle to the 2013 holiday season, I thought this Motivation Monday presented the perfect opportunity to touch on the importance of keeping your mental health in check throughout the last month of 2013. To me, there’s no better way to do just that than by breaking a good sweat!
Obviously, working out will help burn some of the extra holiday calories that come in all shapes and sizes ranging from homemade cookies to rich wines and sweet, seasonal cocktails. Weight maintenance aside, the endorphins that stay with you after a workout can also help you maintain a level of calm as you battle the crowds in overheated stores or spend extra amounts of time with the extended -and sometimes non-harmonious- family. (Bonus: if you’re visiting family for the holidays, there’s no better excuse than a run or walk to escape for awhile! Just don’t forget your sneakers!)
I bet some of you are saying, “Laura, between working, shopping, taking care of the kids, baking, cooking and going to all the holiday parties, there’s just no time to exercise.” Well, guess what? You OWE it to yourself to find 10 minutes somewhere in the day to get moving. Why? Simply because 10 minutes of anything are better than zero minutes of nothing! As some of you repeat readers already know, one of my favorite ways to make the most of abbreviated workout time is the Tabata.
Side Plank: One of my favorite Tabata moves. Photo by Lauren Bachner
Need a Tabata review? The four-minute high-intensity “formula” is pretty simple: eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. So if you truly only have 10 minutes today, why not give this a try. Bonus: You never even have to leave the house!
- 60 seconds of jumping jacks
- Rest only long enough to set your timer, then bang out one squat Tabata. (Need a timer? I use UltraTimerHD)
- Rest for 60 seconds
- Bang out one more 4-minute Tabata (Choose from mountain climbers, push-ups, planks, side planks or crunches.)
- Recover/stretch for 60 seconds or longer.
- Congrats! You spent 10 minutes doing SOMETHING for your body!
(On the rare occasion the chaos dies down enough to give you a little more time, why not try to build a “Tabata Derby” by adding consecutive four-minute intervals and work your way up to a 20-minute total Tabata workout.)
While I love Tabatas, I realize they may not be your thing. So taking a power walk around the block a few dozen times, running up and down the stairs in your house or apartment building or dare I say meeting a friend for a group exercise class or game of basketball may be the fitness fix you need to feel a little stronger physically and mentally. Remember, while this is known as “the most wonderful time of the year,” don’t ignore your body’s need to escape some of the chaos so you can continue to have fun, be fit and feel fabulous!
Give Tabatas a Try!
Some of my Tabata Favorites: Single-Leg Bicep Curl
As I sweat through these hot and hazy days of a New York City summer, I enjoy working out in the comfort of an air-conditioned gym. However, I realize there are many who take advantage of the season to get outside and get moving. Wherever you like to workout, Tabata training is the perfect way to get your heart pumping and muscles moving.
This high-intensity training protocol was founded by Japanese scientist Izumi Tabata in the 1990s. His studies showed his formula produced similar health benefits to traditional cardio workouts, but here’s the kicker: a Tabata can be completed in just four minutes.
The formula is simple: eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. Even better: you can create a “Tabata Derby” by adding consecutive four-minute intervals and work your way up to a 20-minute total Tabata workout. Another thing I love about this type of training is almost any exercise fits into a 4-minute Tabata. Here are some examples:
For fitness newbies or those getting back to working out: Start slowly! My very first Tabata was split into two exercises: front squats and push-ups. So, the first four 20-second rounds of work featured squats and then I shifted to push-ups for the last four rounds. Other ideas:
- Jump rope (can be done in or outside of the gym)
- Planks
- Chin-ups (can always be done at a playground or find a tree branch – a strong one, of course!)
- Front squat to overhead press
Side Plank
For the seasoned fitness enthusiasts:
- Jumping lunges
- Side lunge to overhead press
- Treadmill sprints (make sure to safely straddle the treadmill during the rest periods)
- Overhead medicine ball slam
Feeling at the top of your game:
- Stationary bike sprints
- Squat thrusts
- Mountain Climbers
- Burps
The Plank
- The Push-Up – All Images by Lauren Bachner
A few important notes before you jump into one or more Tabatas:
- You must warm up! Try five minutes at a slow/medium pace on an elliptical machine, stationary bike or take a light jog.
- If you do more than one Tabata – you must rest for 60 seconds before moving on to the next exercise.
- While the idea is to push out as many reps as possible in the 20-second work period, you shouldn’t sacrifice good form. Better to do “perfect” push-ups on your knees with your stomach drawn-in and glutes squeezed nice and tight than risk injuring your lower back with sloppy reps.
- Don’t forget to cool down and stretch when you’re done!
- There are lots of apps out there to help you keep track of the work / rest intervals. I use UltraTimerHD on my iPhone. For non-iPhone users, one of my fitness friends really likes the Time for Tabata app.
One of my favorite, no-heavy-thinking, under-60-minute workouts at the moment:
- Warm up (includes SMR on my calves, TFL and lats)
- 30-minute elliptical
- 20-minute Tabata Derby (example: Front squats, side planks, push-ups and single-leg bicep curls – alternating legs)
- Cool down (includes more SMR)
If you have a favorite Tabata training combo, I’d definitely love to hear about it!
I’ll be forever grateful to fitness guru Roberto Murichi for introducing me to the Tabata. Trust me, if you’re looking to add some spice to your normal routine, Tabata training a great way to help you have fun, be fit and feel fabulous!
More Core, Please!
Recently, I’ve gotten lots of questions from friends who also happen to be avid runners about what to do about hip or lower back pain. Since I’m not a medical professional, my first concern is to find out how long they’ve had the problem; if it’s affecting their everyday activities and if they’ve seen a physician for an opinion. Then I then move on to some questions about their training program.
One of the first things I ask: “So tell me about your core work?” That’s usually when I get the sheepish response that sounds something like: “Well, I could probably do more of that.”
You know what? We ALL could!
So, on this workout Wednesday, I go beyond the crunch to show you some of the other “classic” core moves I incorporate in my client’s fitness programs as well as my own. (I must give a special shout out to the talented Lauren Bachner for capturing the start and finish of each exercise.)
An added bonus: these exercises all fit into the stabilization endurance level of training. This is the level where all fitness newbies should start and all fitness veterans should re-visit to maintain core and joint stability. Aim for two sets of 12-20 reps:
- Ball bridge:Once you’ve mastered the two-leg and one-leg floor bridge, this is a great progression of a key core exercise. Training tips: make sure your feet are hip-width apart. Draw in your navel and squeeze your glutes to get your knees in line with your hips and shoulders. Once you’re established the bridge, hold the position for two seconds before lowering your pelvis.
- Hype Gym, New York, NY
- Photos by Lauren Bachner
- Prone Iso-Abs (Plank): This remains my all-time favorite core exercise. Here, I show you the “basic” plank along with a progression, where you add a leg lift. Training tips: In either version, be sure to draw in your navel and squeeze your glutes before you raise your body off the floor to form a straight line from head to toe. Hold plank position for two to three seconds before dropping to the ground to re-start.
- Side Iso-Ab (Side Plank): I admit, I need to perform this version of the plank more often – and you should too! Training tips: Your elbow should be directly below your shoulder and be sure to draw in your navel and contract glutes before lifting your hips and legs off the ground. Hold the plank for two to three seconds before lowering back to start position.
Please note, I’m not picking on runners. In fact, as someone who isn’t a runner, I have great admiration for people who lace up and pound the pavement in all types of weather. However, a common mistake many runners make is not incorporating enough core work into their fitness program. Your core, the muscles connecting your legs to your hips, spine, and rib cage, works to stabilize your torso when you run and therefore has a significant impact on running form and endurance. A weak core can lead to injuries, particularly in your lower back.
The bottom line is whether you’re a runner, cyclist, dancer, swimmer, or just like to be classified as a “gym rat,” everyone needs a strong core. Why? Because the core is the region of the body where all movement begins. If you have a weak and unstable core, your body simply can’t move the way it’s supposed to. That’s one of the easiest ways to put yourself at increased risk for injury.
So what are YOUR favorite core moves? Let me know! I’m always looking to share different exercises and activities that can help exercise lovers of all ages and skill levels have fun, be fit and feel fabulous!
Workout Wednesday: Beyond the Crunch
It’s hard to find a fitness magazine or video series that doesn’t highlight moves or tricks for building a stronger core. That’s good, because core training should be a key component of anyone’s exercise program, regardless of his or her fitness level.
The core – made up of the lumbo-pelvic-hip complex, thoracic spine and cervical spine – is the region of the body where all movement begins. If you have a weak and unstable core, your body simply can’t move the way it’s supposed to. That’s one of the easiest ways to put yourself at increased risk for injury.
New core exercises seem to pop up all the time, but I’ve always been a big fan of some the classics. That being said, there are several core exercises beyond the crunch that I use in my client’s fitness programs along with my own. Here’s the kicker: these exercises all fit into the stabilization endurance level of training. This is the level where all fitness newbies should start and all fitness veterans should re-visit to maintain core and joint stability. For this trio, my friend and photographer Lauren Bachner captured a snapshot of the start and finish position for each exercise. Aim for two sets of 12-20 reps:
- Ball bridge:Once you’ve mastered the two-leg and one-leg floor bridge, this is a great progression of a key core exercise. Training tips: make sure your feet are hip-width apart. Draw in your navel and squeeze your glutes to get your knees in line with your hips and shoulders. Once you’re established the bridge, hold the position for two seconds before lowering your pelvis.
Hype Gym, New York, NY
Photos by Lauren Bachner
- Prone Iso-Abs (Plank): This remains my all-time favorite core exercise. Here, I show you the “basic” plank along with a progression, where you add a leg lift. Training tips: In either version, be sure to draw in your navel and squeeze your glutes before you raise your body off the floor to form a straight line from head to toe. Hold plank position for two to three seconds before dropping to the ground to re-start.
- Side Iso-Ab (Side Plank): I admit, I need to perform this version of the plank more often – and you should too! Training tips: Your elbow should be directly below your shoulder and be sure to draw in your navel and contract glutes before lifting your hips and legs off the ground. Hold the plank for two to three seconds before lowering back to start position.
I wrap up this Workout Wednesday post with another thank you to Lauren for taking these action shots and to the owners of Hype Gym for letting us use their awesome facility for the perfect backdrop. Stay tuned for more shots of my favorite exercises in the future. In the meantime, I’d love to hear from you! Let me know what’s on your list of favorites when it comes to exercises that help you have fun, be fit and feel fabulous!
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