Tabata Interval Training – Sample Workouts

February 12, 2010

Tabata is a form of high intensity interval training. The Tabata protocol is made up of 20 seconds of work, immediately followed by 10 seconds of rest, then complete the sequence 8 times! That gives you a total of 4 minutes!

3 reasons why Tabata interval training works:

  1. It allows you to effectively manage your time and plan the perfect workout.
  2. You can use any exercise whether it’s cardio or resistance based to put into the Tabata format.
  3. High intensity interval training such as Tabata is best for fat loss. It increases calorie expenditure during and for up to 38 hours after exercise due to excess post exercise oxygen consumption – EPOC. (See the article Steady state aerobic training vs anaerobic interval training – https://chelmarchioli.wordpress.com/2010/02/12/interval-training-is-the-best-for-fat-loss/)

 Here are 3 different situations you may be in where you can use my sample tabata interval programs depending on equipment and location. Remember the 4 minutes is made up of 20 seconds of work, followed by 10 seconds of rest, x 8! Take a minute break after each exercise to rest and change over and set up for the next set of intervals. All three work outs can be completed in 30 minutes. If you had more or less time to workout then you can add or take an exercise away, Just allow 5 minutes per exercise.

Gym:

Bike – seated climb (4/8) sprints (4/8) (4 mins)

1 min rest

Lat Pulldown (4mins)

1 min rest

 Rower – sprints (4mins)

1 min rest

Chest Press (4mins)

1 min rest

Cross trainer – sprints (4mins)

1 min rest

Leg Press (4 mins)

No Equipment:

Running – (4 mins)

1 min rest

Push ups (4mins)

1 min rest

Burpees (4mins)

1 min rest

Mountain climbers (4mins)

1 min rest

Dynamic lunges (4mins)

1 min rest

Step ups (4mins)

 

Boxing equipment:

Boxing – Jabs  (4mins)

1 min rest

Push ups (4mins)

1 min rest

Boxing – hooks (4mins)

1 min rest

squats (4mins)

1 min rest

Boxing – Uppercuts (4mins)

1 min rest

Bodyweight – abdominal brace (4mins)

Ok, now you’ve got the idea you can go ahead and try some of these workouts for yourself. You can put anything you like into these workouts to target specific goals you may have. One advantage to have would be a gym boss interval timer or some other kind of timer you can set this up on. You can buy them from Hart Sport Australia or get the FREE application on your iphone.

Let me know how you go and if you’ve got any other great workouts that you may have done or created yourself then please leave a comment. Have fun!!


The value of one on one sessions with kids

August 18, 2009

I take group training for kids aged 8-12 which mainly includes games and fun circuit based exercises with basic equipment. When you have a group of kids in a resistance based circuit it’s hard to find time to help every out and get them doing things right. Kids between the ages of 8-12 do tend to have a fairly short attention span and by the time they’ve done one or two circuits they’ll start to misbehave. So in a group it’s a tough job to teach everything you want to for each individual as they’re all at different stages of learning and maturity levels.

You may think that all kids love games and all kids want to play with balls and run in the park but this isn’t always the case.

You shouldn’t under estimate the importance of proper training in a safe environment.

  • You have the right equipment to monitor improvements
  • You can progressively overload what they are doing by increase speed, incline, reps, resistance etc.
  • They are in a safe environment with good supervision and knowledge.
  • They often enjoy feeling like an adult. They want to do things that they don’t usually get a chance to do.

The benefits of a one on one session compared to a group session are:

  • The participant gets more guidance from the trainer
  • They can do more advanced exercises because of the increase time the trainer can spend with the individual.
  • Kids like to have your attention; they generally misbehave in a group situation to impress others or to get your attention.
  • They will learn alot more one on one compared to a group session because there are no other distractions.

Overall group training is good fun but kids love having role models and they can look up to the trainer. They want to have their attention and they also want to learn and become better at certain things whether it’s a sport or to just be fit and healthy. They love to try new things and tell their friends these cool things they did. I encourage parents to keep their kids active and get involved with some sort or program, sport, or just walking the family dog! It’s that simple. Just keep it simple and regular. After all, parents are the ones in control of their children. If you teach them early on to exercise regularly they are more likely to get involved with physical education and grow up to be fit and healthy.

Tell me which of these sounds better to you..

Healthy kid who exercised regularly by walking the dog and going for runs on the beach or playing sport in the backyard who grows up fit and healthy and leads a healthy lifestyle because of his childhood experience of exercise.

OR

A kid who wasn’t bought up around exercise whether it be incidental or set execise like walking and playing sport therefore doesn’t enjoy physical education at school, often discludes themselves or gets in trouble. Grows up overweight leading to poor mental and social wellbeing and bad lifestyles choices lead them into such problems as heart disease, stroke and other realted problems.

The message: It’s in your hands – it’s your call


Finding motivation to train – or to commit to regular exercise is tough

August 11, 2009

Finding motivation to train – or to commit to regular exercise is tough – especially if your not self motivated.

If you are someone who would prefer to do anything other than training, these tips may provide added motivation, a switch in exercise mentality or just a few new ideas to jump-start your exercise regime.

*Mix it up:

Running the same track each day or attending the same aerobics class can be physically and mentally draining. You should try and switch up your regime regularly to avoid losing motivation. Changes in scenery will freshen your mind and keep you motivated.

*Make it social:

Training with friends who have similar exercise habits is very motivating. A training partner is the perfect motivation and you can achieve great things together and it also makes your workout more enjoyable.

*Involve children and pets:

If walking or jogging is your exercises of choice then why not involve your children or pets. If their daily dose of exercise relies on you then you will have an added incentive to make sure your getting your daily exercise.

*Be realistic:

Set achievable goals and choose activities you know are achievable especially if you’re only starting out with your routine. If you’re constantly frustrated with your workouts then ensure you review it and find a better option for you.

*Find “non-workout” workouts:

This covers all types of incidental exercise like taking the stairs over the lift and walking to work rather than driving. Aim to make yourself a more active person through little things you do.

*Write it down:

Keep a diary to show improvement and help set fresh goals. Logging what you’ve done and what you’re doing now shows you can improve and gives you motivation to keep improving. It’s also great to help you recognise when a regime isn’t getting you the results you want so this means it’s time to look at what you’re doing and change things up.

*Rewards:

If you struggle with exercising regularly then treat yourself when you achieve the goals you set. They don’t have to be long term either. Try not to treat yourself with something that can sabotage your goals such as food but more something that is enjoyable and beneficial like a massage or shopping for some new clothes.

*Sports:

If the thought of exercise put you off a bit then why not join a social sporting team or group or play with friends. Indoor cricket, tennis, kicking the footy. Anything that you find fun and takes the emphasis of exercise is better than no activity at all!

*Distract yourself:

Place a stationary bike in front of the TV, listen to your favourite tunes while exercising, cover the screen on the cardio gear to prevent negative thoughts. Time flies when you’re distracted by something you like.

*If at first you don’t succeed….

Unpredictable events can sabotage the plans of even the most dedicated exerciser. Never give up though. Find ways to overcome these obstacles. If you miss a few weeks in your program then start over again. Keep working hard and always revisit your goals. There shouldn’t be a time where you don’t have a specific goal in your head.


The NO excuses morning workout

July 29, 2009

 

Morning workouts are great to get your day started in a positive way and get you feeling great about yourself.

 1. Go for a run, walk or ride. This is simple but effective, get out in the fresh air and do some exercise. If you want to run then make it on grass or sand rather than concrete. Treadmills are similar to grass when it comes to impact so they are also a better alternative than concrete surfaces.

 2. Don’t have equipment? Do a body weight circuit – include exercises such as; dips, push up variations, step ups, lunge variations, squat variations, calf raises, front and side braces, crunches and mountain climbers. There are heaps of exercises you can include; if you have a bar of some sort you could include chin ups or body weight rows.

 3. If you have a gym membership then USE it! Winter is no excuse for not going to the gym. It’s a great time to be indoors with all the equipment to help you reach your goals. Do some cardio or resistance training or a mix of both! Do a personal training session or group exercise class to mix things up and keep it interesting.

 Doing something is 100% better than doing nothing! Kick start your day with breakfast followed by your morning workout whether it be a body weight circuit, a gym session or a morning stroll and you’ll be feeling great by the time you get to work or whatever else you have planned for your morning.


Your morning sets you up physically and mentally for each day.

July 27, 2009

 

The morning is an easy time to make excuses but there should be no excuses for not fitting in what you should each morning.

 Your morning should include breakfast. Breakfast kick starts your metabolism for the day. It fuels your body and helps you perform better at work or the gym depending on your morning schedule. Include a drink with your breakfast for hydration other than a coffee as it tends to dehydrate rather than hydrate. Water is best, if not water then try a fruit juice.

 Set your alarm earlier than usual instead of setting it when you need to get up and then snoozing it a few times before getting up! There are no excuses for not enough sleep. If you feel you need to sleep more then go to bed earlier rather than sacrificing breakfast or a morning workout.

 Do a morning workout. Include it in your morning schedule whether it’s a walk outside, a bodyweight circuit or a visit to the gym. You’re almost guaranteed to feel better for the rest of the day if you get a morning workout in.

 Get organised. Be as organised as possible and have what you need prepared the night before ideally so you don’t have to rush or sacrifice things when the morning comes.

 Remember your morning sets you up physically and mentally for the day so be well organised, feel good about yourself and relax. Try this and see if you feel better about your body and about your day. If you’re not a morning person try and implement one thing a week with your goal being to include all these things into your morning.

 Unsure of what to do for your morning workout? Stuck with minimal time? Wait for my next blog to pick up a few ideas you can use.


Setting goals works – how it can help your weight loss

July 15, 2009
Goal setting works! It’s as simple as that. It’s essential for anyone who wants to lose some extra weight no matter if its 5kg or 50kg you want to lose, goals are a necessity.
Here are some simple steps to planning and achieving your fat loss goals.

1. Write down your main goal. This is generally the total amount of weight or % of body fat you want to lose.

2. Give your number one goal a time frame. Setting a time frame is so important. Your time frame is predominately based around how much time and energy you can dedicate to reaching your number one goal. Ask yourself how important is achieving your goal to you on a scale of 1-10? From your answer decide how much time you can put towards achieving it.

3. Once you have your time frame you can break it up in to smaller goals. For example your goal is to lose 12kg in 3 months. You can set yourself smaller goals that are stepping stones towards your main goal. This may be ‘lose 1kg a week over the 3 month period’. By setting smaller goals that lead up to your number one goal you can monitor your progress and see what is working and what isn’t straight away.

4. Once you have your goals planned out on paper it’s time to do something about it. Get to the gym, sign up for a boot camp or exercise program, create a better eating plan, get out of the house more and do what you need to do to reach your goals! You need to make these lifestyle changes and stick to them for long term fat loss success.

5. The SMARTER your goal is the better!

Specific – the more specific your goal is the better. It gives you direction!

Measurable – you need to be able to know if you’ve achieved your goal. Lose weight isn’t a measurable goal. However lose 5kg in one month is very measurable.

Accountable – who is accountable for reaching your goals. 99% of the time you are!

Realistic – unrealistic goals will lead to discouragement. Not good for successful fat loss!

Time frame – decide on how long you will take to achieve your goal and stick to it.

Exciting – you should be excited about what it will be like when you reach this goal.

Recorded – record your progress somewhere that you see every day to keep you on track.

Whether it’s fat loss goals or any kind of goal using a method like this increases your chances of achieving it.


The importance of fitness testing

July 15, 2009

Fitness tests allow us to identify physical strengths and weaknesses and also monitor increases and decreases in specific components of our fitness. Conducting a fitness assessment allows us to create a program that is suitable for our clients. Without fitness testing how would we know if we were neglecting weaknesses and only improving on what are already our strengths? How would we know if the program we designed is working if we didn’t test our fitness components regularly?

The answer is we wouldn’t know. Without any proper testing in the right environment it’s near impossible to tell. How can we tell if a client has lost body fat if they do both cardio and resistance training? They may get discouraged by looking at the scales at home thinking I’ve put on weight, I’m failing. They may not realise that they’ve put on some lean muscle mass and decreased their body fat %. This is just another reason why testing is so important.

It doesn’t just show that you are doing a good job and have the ability to help people improve their fitness. It shows and motivates your clients to keep working hard because they know that when they do they achieve the goals they set themselves.

When should we test?

Testing should be done regularly, whether it’s done every 2 weeks, 4 weeks, 6 weeks, whatever you do don’t leave it longer than 8 weeks! If you leave it too long clients can get off track and don’t know how they are traveling and if you make it too short they may get discouraged by not achieving much as you leave little time for the body to change. You need to keep them focused and I prefer to test on a monthly basis, anywhere between 3-5 weeks I think is good because it gives your clients time to improve on their previous set of results.

What should I test?

Keep the tests specific to the client’s goals. Not much point doing a VO2 max test on someone who just wants to increase their lean muscle mass. It’s a waste of your time and theirs. It would be better to stick to muscular tests and measurements and body composition tests. There are plenty of tests for particular components of fitness out there. You just need to have a look around.

Are there any areas you don’t know how to test?

What time frame works best for you when it comes to regular fitness tests?

Feel free to let me know.